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A well-balanced diet and participation in regular physical activities—such as intramural and after-school sports—are the cornerstone for the growth and development of your teenager. For young men and women, getting the required daily amounts of vitamins and minerals can—and should—be accomplished from diet alone, but busy schedules, dietary restrictions, and the abundance of fast food or less-than-healthy options can put a dent in this plan and may lead to micronutrient deficiencies.(1) Similarly, teens who follow a vegan diet may also be at risk for vitamin deficiencies.(2) Situations like these are where teen multivitamins can come in handy for helping to fill those nutrient gaps.
Best Multivitamins for Teens - Our Top Picks
- Best Overall Multivitamin for Teens: Ritual Essential for Teens
- Best Multivitamin for Active Teens: Transparent Labs Multivitamin
- Best Organic Multivitamin for Teens: Kaged Multivitamin
- Best Gummy Multivitamin for Teens: Future Kind Kids Multivitamin Gummies
- Best Multivitamin for Teen Growth: Ritual Essential for Teens
- Best Vegan Multivitamin for Teens: Future Kind Kids Multivitamin Gummies
- Best Subscription Multivitamin for Teens: Transparent Labs Multivitamin
- Best Gluten-Free Multivitamin for Teens: New Chapter Tiny Tabs™ Multivitamin
- Best Powdered Multivitamin for Teens: Kaged Outlive 100™
- Best Budget Multivitamin for Teens: New Chapter Kids Multivitamin Gummies
We've researched the best brands of multivitamins formulated for teens to help you narrow down the best option for your future adult. Read on for our top choices, along with more information on how we chose our list and answers to your potential questions on the best multivitamins for kids and teens.
Why Trust Us?
The health and safety of ACTIVE’s readers is of the utmost importance to us. To ensure your well-being when consuming dietary supplements, the ACTIVE.com editorial team prioritizes products that are independently tested by a third party. We’ve consulted with a team of nutritionists and dieticians to ensure the products we feature are of the highest standard. This helps us create the most accurate, authentic review content for our readers.
Best Overall Multivitamin for Teens - Ritual Essential for Teens
SPECS
- Price: $1.10/serving
- Ingredients: Vitamin A, vitamin D3, vitamin E, folate, vitamin B12, iron, magnesium, zinc, omega-3 DHA, vitamin K2
- Dosage: 2 capsules
- Form: Capsules
- Servings per container: 30
If you want to help improve your teenager's overall nutrition by utilizing a vitamin and mineral supplement, adding a standard multivitamin to their routine will probably be your best bet. That said, it is important to note that not all teen multivitamins will be created equal in terms of quality ingredients. Ritual tops our list of the best multivitamins for teens because of their commitment to high-quality, bioavailable ingredients that are all completely traceable and effective.
Ritual is a smart beadlet-in-oil, delayed-release capsule designed to dissolve in areas of the stomach that are less sensitive to GI distress. They're also mint-essenced to make the taste palatable for your teen. They offer formulas for both teen boys and teen girls with ingredients for cognitive and immune health, the main difference being the two formulas being that the teen-girl capsule contains 8 milligrams of iron to offset possible deficiencies, such as anemia, resulting from regular menstruation.(3)
These teen multivitamins appear pricey, but their quality offsets the cost, and they do offer extra savings for bundling your order, free shipping, and a money-back guarantee if they don't work for your child. They're also vegan and gluten and major-allergen free.
What We Like
- High-quality, traceable ingredients
- Easier on the stomach
- Subscription program
- Third-party tested
- Money-back guarantee
What We Don't Like
- More expensive than other brands
- Capsules can be difficult to swallow for some
BUY: Ritual Essential for Teens Multivitamin for Him
BUY: Ritual Essential for Teens Multivitamin for Her
Best Multivitamin for Active Teens - Transparent Labs Multivitamin
SPECS
- Price: $1/serving
- Ingredients: Vitamins A-K, biotin, zinc, selenium, copper, manganese, sodium, potassium, ashwagandha extract, coQ10
- Dosage: 4 capsules
- Form: Capsules
- Servings per container: 30
Teens are busy enough as-is, but the daily schedule of a teen athlete can be a whole new ballgame (pun intended). This can often mean that your child is going to need more nutrient-rich fuel to keep up with the physical demands of sports and other activities. We like Transparent Labs Multivitamin because it's fully loaded with ultra-potent micronutrients to help fill the gaps of an otherwise healthy diet.
Transparent Labs Multivitamin contains highly bioavailable forms of key vitamins and chelated minerals, all of which you'd expect to find in a decent multivitamin formula. However, there are a few standout ingredients, like organic ashwagandha extract, shown in studies to possibly help lower stress levels and anxiety and aid in concentration and sustained attention in young adults.(4)
At 4 capsules per serving, the daily dosage is pretty high, which isn't ideal if your child doesn't like swallowing pills. Try starting with a smaller dosage to assess tolerance; this will also lower your cost per serving.
What We Like
- Transparent labeling
- Over 100% of RDA on most essential vitamins
- Subscribe-and-save program
- Third-party tested
What We Don't Like
- Doesn't contain iron
- Dosage can be a lot for some
BUY: Transparent Labs Multivitamin
Best Organic Multivitamin for Teens - Kaged Multivitamin
SPECS
- Price: $0.93/serving
- Ingredients: Organic fruits and vegetables
- Dosage: 2 capsules
- Form: Capsules
- Servings per container: 30
Environmentally-conscious teens—and their parents—will greatly appreciate the whole-food, organic ingredients in Kaged Multivitamin. It is also a bioavailable (or highly absorbed) mix of 21 vitamins and minerals, with each ingredient containing 100% of their daily values. We also acknowledge Kaged's transparent labeling that breaks down the source of each nutrient. For example, the vitamin B12 comes from chlorella, the vitamin D from maitake mushrooms, and many more nutrients from spinach and kale.
Kaged Multivitamin goes the extra mile with third-party testing for purity and Informed-Sport certifications, ensuring you're getting a quality product for your teen. We consider this a high-quality nutritional tool to help close the gaps in your growing teenager's diet.
What We Like
- Includes organically-sourced fruit and vegetables
- 100% DV of 21 vitamins and minerals
- Budget-friendly
- Gluten-free and non-GMO
- Third-party tested
What We Don't Like
- Capsules may be difficult for some
- Not specifically formulated for teens
Best Gummy Multivitamin for Teens - Future Kind Kids Multivitamin Gummies
SPECS
- Price: $0.83/serving
- Ingredients: Vitamin A, vitamin C, vitamin D, vitamin E, vitamins B6 and B12, folate, biotin, pantothenic acid, iodine, zinc, sodium
- Dosage: 2 gummies
- Form: Gummy
- Servings per container: 30
Capsules and tablets aren't for every child; some adults prefer to avoid them, too (myself included). Gummy vitamins can be an effective—and often delicious—tool to get your teen to take their daily multi without the extra hassle of pill-swallowing. Future Kind Kids Multivitamin Gummies takes it a step further by providing an organic and vegan multivitamin formula.
A possible downside to a lot of gummy vitamins is that they tend to contain high amounts of added sugar, but that isn't the case with this product. Future Kind limits sugar to 1 gram per serving, including added sugars. It's also tasty with natural strawberry, orange, and lemon flavors. Last but not least, these gummies are non-GMO and contain no animal derivatives, gluten, yeast, soy, or wheat, making them an excellent choice for vegan teens or those with allergies.
What We Like
- Easy-to-take daily
- Vegan
- Budget-friendly
- Subscribe-and-save program
What We Don't Like
- Contains some added sugars
- Doesn't contain iron
BUY: Future Kind Kids Multivitamin Gummies
Best Multivitamin for Teen Growth - Ritual Essential for Teens
SPECS
- Price: $1.10/serving
- Ingredients: Vitamin A, vitamin D3, vitamin E, folate, vitamin B12, iron, magnesium, zinc, omega-3 DHA, vitamin K2
- Dosage: 2 capsules
- Form: Capsules
- Servings per container: 30
The adolescent to teenage years are a crucial time for development and growth, and we feel the Ritual can help check those nutritional boxes that growing bodies demand but may not get enough of. With essential formulas for teen boys and girls, Ritual provides traceable, non-GMO ingredients for immune function, red blood cell formation, bone support, and cognition. The teen girl's formula also has extra iron for those early years of menstruation.
The mint-essenced, delayed-release capsules are meant to be easier on the stomach and can therefore be taken with or without food. Additionally, Ritual Essentials for Teens capsules are vegan and gluten and major-allergen-free.
What We Like
- High-quality, traceable ingredients
- Easier on the stomach
- Subscription program
- Third-party tested
- Money-back guarantee
What We Don't Like
- More expensive than other brands
- Capsules can be difficult to swallow for some
BUY: Ritual Essential for Teens Multivitamin for Him
BUY: Ritual Essential for Teens Multivitamin for Her
Best Vegan Multivitamin for Teens - Future Kind Kids Multivitamin Gummies
SPECS
- Price: $0.83/serving
- Ingredients: Vitamin A, vitamin C, vitamin D, vitamin E, vitamins B6 and B12, folate, biotin, pantothenic acid, iodine, zinc, sodium
- Dosage: 2 gummies
- Form: Gummy
- Servings per container: 30
It may seem like déjà vu, but we've also chosen Future Kind Kids Multivitamin for this category because these delicious and convenient gummies are completely vegan. Even for adults, the vegan diet can lead to deficient amounts of vitamin B12, vitamin D, zinc, calcium, iodine, and potassium.(5) Luckily, these vegan multis contain all six of the previously mentioned vitamins and minerals. The amount of vitamin B12 and D included is also at 100% of the daily value.
In addition to being vegan, Future Kind Kids Multivitamins are organic and non-GMO. They are also low in sugar, easy to remember to take, and loved by kids, according to reviewers. Further, they're budget-friendly and offer a subscribe-and-save program for an extra 20% off. We think your teen—vegan or otherwise—will find that these multis are efficient and effortless.
What We Like
- Vegan and non-GMO
- Contains ingredients for vegan diet deficiencies
- Easy-to-take daily
- Budget-friendly
- Subscribe-and-save program
What We Don't Like
- Contains some added sugars
- Doesn't contain iron
BUY: Future Kind Kids Multivitamin Gummies
Best Subscription Multivitamin for Teens - Transparent Labs Multivitamin
SPECS
- Price: $1/serving
- Ingredients: Vitamins A-K, biotin, zinc, selenium, copper, manganese, sodium, potassium, ashwagandha extract, coQ10
- Dosage: 4 capsules
- Form: Capsules
- Servings per container: 30
Subscription programs can be a game-changer for busy parents and teens to help ensure that daily supplements are always available when needed. We recommend Transparent Labs Multivitamin in this category because Transparent Labs' subscribe-and-save program gets you an extra 10% off and free shipping on every order. After signing up, you can choose the frequency of your order and pause or cancel at any time. Being a subscriber also grants you access to exclusive promotions and discounts. As for the product, Transparent Labs Multivitamin is highly bioavailable (or better absorbed) with all the hallmarks of a complete multivitamin and then some.
What We Like
- Excellent subscribe-and-save program
- Transparent labeling
- Over 100% of RDA on most essential vitamins
- Subscribe-and-save program
- Third-party tested
What We Don't Like
- Doesn't contain iron
- Dosage can be a lot for some
BUY: Transparent Labs Multivitamin
Best Gluten-Free Multivitamin for Teens - New Chapter Tiny Tabs™ Multivitamin
SPECS
- Price: $1.06/serving
- Ingredients: Vitamins A-K, folate, biotin, pantothenic acid, iron, iodine, zinc, selenium, copper, manganese, chromium
- Dosage: 6 tablets
- Form: Mini tablets
- Servings per container: 32
Some teens may struggle with gluten intolerance or sensitivity, while some may just prefer not to eat gluten. New Chapter Tiny Tabs™ Multivitamin sources its micronutrients from 22 fermented whole foods and is certified gluten-free. It's called Tiny Tabs™ because the tablets are smaller and easier to swallow than the average tablet. They can even be taken on an empty stomach. This multivitamin also contains an all-star cast of the vitamins and minerals you've come to expect from a thorough multi formula, including iron, iodine, and zinc.
New Chapter features a subscribe-and-save program that will see you saving even more on your order when you bundle your supplements. If you require more than a multivitamin for your teen, or yourself, you can save 20% on a bundle of 4 or more items. Lastly, this multi meets strict requirements for being free from pesticides, heavy metals, and allergens.
What We Like
- Certified gluten-free by NSF
- 22 fermented whole-food ingredients
- Smaller and easy to swallow
- Great subscribe-and-save program
What We Don't Like
- Tablets are smaller, but you have to take more of them
- Not strictly for adolescents and teens
BUY: New Chapter Tiny Tabs™ Multivitamin
Best Powdered Multivitamin for Teens - Kaged Outlive 100™
SPECS
- Price: $1.25/serving
- Ingredients: Organic alkalizing greens blend, organic superfood & antioxidant blend, organic cleanse & detox blend, organic fiber & digestion blend
- Dosage: 1 scoop (17g)
- Form: Powder
- Servings per container: 30
A packable drink mix that can easily be included in your teen's lunch or sports bag can make a huge difference, especially when that powdered mix contains 26 fruits, vegetables, and herbs like Kaged Outlive 100™. Your teen can mix up this organic superfood greens drink for a morning boost before heading off to school or bring the container with them for the midafternoon slump or as natural energy before practice, rather than reaching for a high-sugar energy drink. Is your kid finding a container too burdensome? Try packing individual scoops in Ziploc bags for even more convenient transportation.
The whole foods in Outlive 100™ fall into five categories: organic alkalizing greens blend, organic superfood and antioxidant blend, organic cleanse and detox blend, organic fiber and digestion blend, and organic adaptogen. These blends are all meant to help elevate the immune system, lower stress levels and support digestion. Outlive 100™ is also available in 3 tasty flavors.
What We Like
- 26 organic superfoods
- Easy to mix and take daily
- 3 available flavors
- Vegan-friendly, gluten-free, non-GMO
- Third-party tested
What We Don't Like
- Somewhat expensive
- Teens may not require digestion support ingredients
Best Budget Multivitamin for Teens - New Chapter Kids Multivitamin Gummies
SPECS
- Price: $0.80/serving
- Ingredients: Vitamins A-K, folate, biotin, pantothenic acid, iodine, zinc, selenium, chromium, organic berry blend
- Dosage: 2 gummies
- Form: Gummies
- Servings per container: 30
Premium products often come with a premium price tag, but that doesn't mean the budget-minded parent can't get a quality supplement at a lower cost. New Chapter Kids Multivitamin Gummies are loaded with 17 essential nutrients just for kids and only cost about $0.80 per serving, even less if your teen prefers a half dosage. There is also a subscription program for extra savings. These multis are also easy to take daily, gentler on the stomach, and have significantly less sugar than comparable products.
You'll also find that the ingredients are high-quality, pure, and fermented for increased bioavailability. Just make sure your kid knows to chew the gummy thoroughly for the best results.
What We Like
- Budget-friendly
- Low in total sugar
- Easy to take
- Subscription options
What We Don't Like
- Uses proprietary blend
- Doesn't contain iron
BUY: New Chapter Kids Multivitamin Gummies
What Vitamins Do Teens Need?
The specific vitamins and daily amounts that your teen needs can vary depending on their diet and how active they are regularly. Here is an example of the recommended dietary allowances (RDA) for teens aged 14 to 18, featuring ingredients commonly found in multivitamins:(6)
- Biotin: 25mcg
- Folate: 400mcg
- Niacin: 16mg (males), 14mg (females)
- Pantothenic Acid: 5mg
- Thiamin: 1.2mg (males), 1mg (females)
- Vitamin A: 900mcg (males), 700mcg (females)
- Vitamin B6: 1.3mg (males), 1.2mg (females)
- Vitamin B12: 2.4mg
- Vitamin D: 15mcg
- Vitamin E: 15mg
- Vitamin K: 75mcg
- Calcium: 1,300mg
- Chromium: 35mcg (males), 24mcg (females)
- Copper: 890mcg
- Iodine: 150mcg
- Iron: 11mg (males), 15mg (females)
- Manganese: 2.2mg (males), 1.6mg (females)
- Potassium: 3,000mcg (males), 2,300mcg (females)
- Selenium: 55mcg
- Sodium: 1,500mg
- Zinc: 11mg (males), 9mg (females)
How We Chose the Best Multivitamins for Teens
At ACTIVE, we chose multivitamins for teens that were well-researched and well-reviewed among parents and users.
We especially love positive word-of-mouth from reviewers, such as, "My child loves this multivitamin!"
We also look at the important factors and criteria our readers care about the most, like cost, quality, convenience, and certifications.
What to Look for in Multivitamins for Teens
Bioavailability
Bioavailability is the scientific way of describing how well a nutrient can be absorbed and then processed by the body. Some forms of vitamins and minerals are more bioavailable than others. For example, you'll probably notice that a few of the multivitamin supplements on our list contain fermented whole foods. Fermentation tends to increase the bioavailability of micronutrients along with preserving those essential nutrients for longer.(7)
Dosage
The dosage of a product will vary depending on who it is intended for. You can compare the RDAs on the label to the table we've listed above to determine if the multivitamin you're vetting hits the required numbers. Second, you may also consider how large the dosage is and whether that daily amount is manageable for your teen. Simply put, you'll want to make sure your kid is making good on your investment in their health.
Form
When it comes to teen vitamins, form matters. Multivitamins are available in several forms, including capsules, tablets, gummies, and powders. The supplement form that is the easiest for your child to take every day should be the one you choose.
Certifications
Prioritize supplements that have certifications like third-party testing, meaning that they have been independently tested for quality and purity by an unbiased party. Gluten-free, vegan, and non-GMO are also certifications that you can look for should you need to address any dietary concerns.
FAQs
Is it good to take vitamins as a teenager?
Multivitamins are a safe and common supplement for teenagers to take. Additionally, teenagers may benefit from a regular multivitamin if they aren't receiving all the essential nutrients they need from development from diet alone.
Can teenagers take multivitamin tablets?
Yes, but whether they will want to is another story. Also, be wary of dosages and sizes because tablets formulated for adults may have higher amounts than needed or be harder to swallow. If tablets are a concern for your teen, try a gummy or powdered multi.
Do multivitamins help with puberty?
Multivitamins contain many vitamins and minerals that have been well-researched and shown to help with puberty. For example, for teen boys experiencing delays in growth and puberty, vitamins A and iron were especially helpful in stimulating growth and development.(8) On the opposite end, teen girls who have hit puberty are more likely to develop iron deficiency due to monthly menstruation, and taking a multivitamin containing sufficient amounts of iron may help counteract this.(3)
Can teenagers take a multivitamin every day?
Yes, teens can take a daily multivitamin, but it is highly recommended they try to get all their vitamins and minerals from proper nutrition as a first step.
Our Final Takeaway
The average teen should be able to receive all the essential nutrients they need from a healthy diet, but hectic schedules and dietary restrictions may lead to some holes. Further, you can't always guarantee that your teenager will make the best nutritional choices. A daily multivitamin can be a helpful and generally low-hassle means of providing those missing pieces in your teen's diet, but should not be used as a replacement for good nutrition. As always, we highly recommend that if you have any questions about possible nutrient deficiencies, consult your child's doctor or pediatrician for more information.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
References
- Lassi Z, Moin A, Bhutta Z. Nutrition in Middle Childhood and Adolescence. In: Bundy DAP, Silva Nd, Horton S, et al., editors. Child and Adolescent Health and Development. 3rd edition. Washington (DC): The International Bank for Reconstruction and Development / The World Bank; 2017 Nov 20. Chapter 11. Available from: https://www.ncbi.nlm.nih.gov/books/NBK525242/ doi: 10.1596/978-1-4648-0423-6_ch11
- Rudloff, S., Bührer, C., Jochum, F., Kauth, T., Kersting, M., Körner, A., Koletzko, B., Mihatsch, W., Prell, C., Reinehr, T., & Zimmer, K. P. (2019). Vegetarian diets in childhood and adolescence: Position paper of the nutrition committee, German Society for Paediatric and Adolescent Medicine (DGKJ). Molecular and cellular pediatrics, 6(1), 4. https://doi.org/10.1186/s40348-019-0091-z
- Beard J. L. (2000). Iron requirements in adolescent females. The Journal of nutrition, 130(2S Suppl), 440S–442S. https://doi.org/10.1093/jn/130.2.440S
- Xing D, Yoo C, Gonzalez D, Jenkins V, Nottingham K, Dickerson B, Leonard M, Ko J, Faries M, Kephart W, Purpura M, Jäger R, Sowinski R, Rasmussen CJ, Kreider RB. Effects of Acute Ashwagandha Ingestion on Cognitive Function. International Journal of Environmental Research and Public Health. 2022; 19(19):11852. https://doi.org/10.3390/ijerph191911852
- Bakaloudi, D.R., Halloran, A., Rippin, H.L., Oikonomidou, A.C., Dardavesis, T.I., Williams, J., Wickramasinghe, K., Breda, J., Chourdakis, M. Intake and adequacy of the vegan diet. A systematic review of the evidence, Clinical Nutrition, Volume 40, Issue 5, 2021, Pages 3503-3521, ISSN 0261-5614, https://doi.org/10.1016/j.clnu.2020.11.035.
- Drake, V.J., et. al. (2012). Micronutrient Requirements of Adolescents Ages 14 to 18 Years. Oregon State University. https://lpi.oregonstate.edu/mic/life-stages/adolescents
- Samtiya M, Aluko RE, Puniya AK, Dhewa T. Enhancing Micronutrients Bioavailability through Fermentation of Plant-Based Foods: A Concise Review. Fermentation. 2021; 7(2):63. https://doi.org/10.3390/fermentation7020063
- Zadik, Z., Sinai, T., Zung, A., & Reifen, R. (2004). Vitamin A and iron supplementation is as efficient as hormonal therapy in constitutionally delayed children. Clinical endocrinology, 60(6), 682–687. https://doi.org/10.1111/j.1365-2265.2004.02034.x