Best Vitamins For Teenagers

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When it comes to teenage health, the Vitamin Shoppe has your back. We’ll help keep your body and mind in tip-top shape with top-of-the-line vitamins that meet multiple needs. From complex multivitamins to vegan capsules, our wide selection of supplements will give you everything you need to reach your goals.

Best Vitamins For Teenagers

Ritual Essential For Teens

Ritual Multivitamin For Teens

See Ritual Essential for Teens Reviews

Ritual Teenage Multivitamin for Her is a minty multivitamin designed to fill dietary gaps of teenage girls between the ages of 13-17. It is one of the best multivitamins for teen girls which contains iron.

  • Free shipping
  • 30-day money-back guarantee
  • Formulated for teenage girls
  • Gluten-free
  • Traceable nutrients
  • Vegan
  • Requires a monthly subscription

If you’re looking for high-quality CBD products, SpruceCBD has you covered. Choose from two highly concentrated Ritual Teenage Essentials Multivitamin for Her comes in delayed-release capsules designed to dissolve in areas of the stomach that are less sensitive. Each bottle comes with a mint tab to keep the vitamins tasting fresh.

Essential nutrients in this multivitamin supplement include:

  • Iron
  • Magnesium
  • Omega-3 Docosahexaenoic Acid (DHA)
  • Vitamin B12
  • Folate
  • Zinc
  • Vitamin D
  • Vitamin A
  • Vitamin E
  • Vitamin K2

It includes chelated zinc[3], which is better absorbed by the body than non-chelated zinc.

This multivitamin does not contain calcium and vitamin C. The company states most diets provide these nutrients in adequate amounts. Although most teens probably do get enough vitamin C, the diets of young women often fall short in calcium[2].

Ritual multivitamins are always free of additives, fillers, and artificial colors. They’re also vegan, gluten-free, and free of major allergens.

A scientific advisory board of expert physicians and dietitians ensures all products stack up nutritionally. All supplements are tested by a third party to ensure the purity and quality of ingredients.

A monthly subscription is required. However, you can cancel or pause it at any time. 

The cost is $30 for a 30-day supply. If you’re unhappy with your product, you can return it for a full refund within 30 days.

Performance Lab NutriGenesis® Multi

Performance Lab NutriGenesis® Multi

See Performance Lab Reviews

Performance Lab NutriGenesis® Women’s Multivitamin includes all of the vitamins teen girls are more likely to be deficient in, such as calcium, iron, vitamin D, and zinc.

  • High in iron and zinc
  • Third-party tested
  • Vegan
  • Free of additives
  • Not tailored to teen girls
  • May contain unnecessary ingredients

Performance Lab NutriGenesis® Women’s Multivitamin contains 27 ingredients to build a strong foundation for human performance and fill dietary gaps.

Although it is not designed specifically for female teenagers, Performance Lab claims everyone can benefit from this multivitamin.

It includes important nutrients for teen girls like calcium, iron, vitamin D, and zinc. It is also formulated with molybdenum, inositol, vanadium, and boron.

Molybdenum[6] is a trace mineral used by the body to process proteins and genetic material. It also helps break down toxins that enter the body. However, it may be unnecessary in this supplement because most people get enough from their diet. Deficiency is considered to be very rare in the United States.

Vanadium[7] is often used in alternative medicine to treat many health concerns. Experts believe it can support normal bone growth.

In addition to containing small amounts of calcium, this multivitamin contains 44% of the Daily Value for iron, 91% of the DV for zinc, and 125% of the DV for vitamin D. It is also free of additives and eco-friendly vegan and made with ingredients that are free from genetically modified organisms (non-GMO). 

A one-month supply costs $49 and ships free of charge. A third party tests all products for purity, potency, and quality.

Future Kind + Essential For Vegans

Future Kind + Essential for Vegans

See Future Kind Reviews

Future Kind + Essential for Vegans is a supplement formulated specifically to fill the dietary gaps for those following vegan diets. 

  • Formulated for vegans
  • Gluten-free
  • Cruelty-free
  • Free of major allergens
  • Third-party testing
  • Lacks some vitamins teens need

Future Kind + Essential Vegan multivitamin is designed to fill dietary gaps in a standard vegan diet. It only contains vitamin B12, omega-3 oil, and vitamin D3.

Teens aged from 14-18 need around 2.4 mcg[8] of vitamin B12. This supplement contains 400 mcg, which is more than the body needs. However, B12 in large doses[9] is considered to be safe. It is a water-soluble vitamin, which means excess amounts that your body doesn’t need are excreted through urine. 

Future Kind + Essentials for Vegans also contains 2,000 International Units (IU) of vegan vitamin D3. According to the National Institutes of Health[10], female teenagers should get at least 600IU but not more than 4,000 IU[11] each day. Many experts[10] recommend at least 1,000 IU daily for kids and adolescents.

Instead of fish, their omega-3 oil is sourced from algae. 

Although it is not designed explicitly for teenage girls, Future Kind states this vitamin is ideal for adults, teens, and kids over age 11.

Each container comes with orange-scented tabs to improve the smell and taste. A one-month supply costs $29.95. If you choose to subscribe and save, you’ll get 20% off.

Lastly, this product is third-party tested, 100% vegan, and cruelty-free. It is also free of major allergens and gluten.

Persona Daily Gummy Vitamin Pack For Teens

Persona Daily Vitamins Pack

See Persona Reviews

Persona Daily Gummy Vitamin Pack for Teens offers vitamin packs for teenagers that come in a convenient gummy form. You also can choose packs with additional ingredients to help boost mood and improve mental focus.

  • Meets at least 50% of daily value (DV) for most vitamins and minerals 
  • Vegan
  • No added sugar
  • Convenient gummy form
  • Not tailored to teen girls
  • Does not contain iron

Persona is a well-known vitamin and mineral supplement company that offers personalized vitamin packs to help individuals maintain optimal health.

While they do not have a vitamin pack tailored to teen girls, Persona does offer several different gummy vitamin packs for teenagers. 

Here’s a brief look at the different vitamin packs Persona offers for teens:

  • Everyday Teen pack features two multivitamins, two prebiotic fiber gummies, and one saffron gummy. Saffron  [4] is a powerful antioxidant that may improve mood and symptoms of depression.
  • Focus Teen pack includes two multivitamins, one saffron, and two phosphatidylserine gummies. Phosphatidylserine[5] has been studied to treat attention deficit hyperactivity disorder (ADHD) symptoms in kids. It may also improve memory.

The multivitamin, in particular, does not contain iron which is one of the nutrients teenage females need.

Multivitamins for Teens

1 – Ritual Multivitamin For Teens (Editor’s Choice)

Ritual Essential Multivitamins For Teens Boys

Ingredient Quailty

4.9

Effectiveness

5.0

Price

4.8

Overall Score 4.9

Ritual has created a multivitamin specifically for teen girls and boys to ensure they get the right combination and amounts of vitamins and minerals. The formula claims to be specific to the needs of growing teenagers who are going through many changes.

We also liked that there are important minerals like zinc for hormone support and magnesium for improved muscle function.

And because there’s a 30-day money-back guarantee, you should be able to try it out risk-free to see how well it works for teenagers.

  • Vitamin D3 : 50 mcg or 2000 IU
  • Vitamin E : 7.5 mg
  • Folate : 200 mcg DFE
  • Vitamin B12 : 10 mcg
  • Magnesium : 30 mg
  • Zinc : 3 mg

Pros

  • Available as a separate supplement for teen boys and girls
  • Provides a great selection of vitamins A, B12, D, E, and K2
  • Includes multiple minerals to support growing teenagers
  • Comes with a 30-day money-back guarantee for a risk-free trial

Cons

  • It’s not one of the cheapest options, but the quality is worth the investment

Get Ritual Essential Multivitamins For Teen Girls

For Teen Boys, click the link below:

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2 – Future Kind + Vegan Multivitamins

future kind multivitamin

Ingredient Quailty

4.8

Effectiveness

4.9

Price

4.7

Overall Score 4.8

I first came across Future Kind a few months back when a teen athlete client asked me about it. If you’ve been here for a while, you probably know what I did next — I consulted our nutritionist and did my research about the brand.

This multivitamin has generous amounts of D3, a vital nutrient for developing bones. Having a regular source of vitamin D3 can help with the absorption and use of calcium and phosphorus, the key nutrients in maintaining normal bones in active teens.

It also contains clean, vegan omega 3 oil from an algal source, which is ideal for a sharp mind.

  • Vitamin D3 : 50 mcg or 2000 IU
  • Vitamin B12 : 400 mcg
  • Algal Omega 3 Oil : 650 mg
  • EPA : 97.5 mg
  • DHA : 195 mg

Pros

  • Contains 50mcg of vitamin D3 for stronger bones
  • Omega 3 content may help with memory and brain function
  • 100% vegan without artificial additives
  • Small, easy to swallow capsules

Cons

  • More expensive than your average multivitamin

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3 – One A Day VitaCraves Teen

one a day thumb

Ingredient Quailty

4.8

Effectiveness

4.7

Price

4.6

Overall Score 4.7

VitaCraves has formulated this teen multivitamin to be high in vitamin E, which may help with many common skin problems [1]. And the added folic acid may support teens during significant growth spurts.

Another reason we recommend this vitamin is that the product comes as gummies rather than tablets. And even though there are some artificial flavors, making it easier to chew and swallow seems to offset that minor downside.

  • Vitamin A : 750 mcg
  • Vitamin C : 65 mg
  • Vitamin D3 : 15 mcg or 600 IU
  • Vitamin E : 13.5 mg
  • Vitamin K : 75 mcg
  • Vitamin B6 : 1.2 mg
  • Folate : 330 mcg DFE

Pros

  • A suitable blend of B vitamins, including biotin, for healthy energy
  • Contains folic acid to support cell growth
  • Reasonably priced making it suitable for families
  • Easy to remember one a day gummy

Cons

  • Could include more calcium for bone health

The only thing I found was missing is a stronger dose of calcium, but that could be easily obtained through food. Also, the biotin content is interesting since not a lot of multivitamins have it. Teen girls might like this one as it promotes healthy skin and hair. Plus, the folic acid content it not something you see in most vitamins for teens.

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4 – Naturelo Whole Food Multivitamins for Teens

nutarelo thumb

Ingredient Quailty

4.7

Effectiveness

4.7

Price

4.7

Overall Score 4.7

Another multivitamin with a suitable selection of nutrients per serving is this Naturelo one.

The reason we like it is that it’s based on whole food ingredients that may be easier to digest and absorb.

The added vitamin K2 is also a bonus in this supplement as it has been shown to play a role in bone density [2].

  • Vitamin A : 675 mcg RAE
  • Vitamin C : 75 mg
  • Vitamin D3 : 15 mcg or 600 IU
  • Vitamin E : 12 mg alpha-tocopherol
  • Vitamin K2 : 75 mcg
  • Vitamin B3 : 12 mg NE
  • Vitamin B6 : 1.7 mg
  • Folate : 300 mcg DFE

Pros

  • Suitable for boys and girls with easily adapted dosage
  • Contains vitamin K2 to help form higher bone density
  • Comes in capsules rather than tablets that seem to be easier to swallow

Cons

  • Could be better on the magnesium side

For particularly active teens, I would just suggest getting an additional magnesium supplement to support muscle functions.

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5 – Nature Made Multi Daily

nature made thumb

Ingredient Quailty

4.5

Effectiveness

4.6

Price

4.6

Overall Score 4.6

This is one of the products we recommend for teenage girls, especially when they have started menstruating.

To help with the production of healthy red blood cells, the body would need extra iron, which this product contains plenty of.

There are also positive reviews that say that the iron and B12 combination does seem to help many girls.

  • Vitamin A : 900 mcg
  • Vitamin C : 60 mg
  • Vitamin D3 : 10 mcg or 400 IU
  • Vitamin E : 13.5 mg
  • Vitamin B6 : 2 mg
  • Vitamin B12 : 6 mcg
  • Folate : 665 mcg DFE

Pros

  • Provides full daily dose of iron for menstruating teens
  • Includes folic acid for cell growth and development
  • Contains a good dose of vitamin B12 for active teens

Cons

  • Lacking a bit in calcium and magnesium

The only thing I would say on the negative side is that it could be improved with more magnesium and calcium.

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