Is your teen more sluggish than usual? Or are they living off of a beige diet of chicken nuggets and fries? As a parent, your teen’s health is important to you. But we all know how challenging it can be to get them to maintain a balanced diet.
So stop trying! Instead, give them everything they need in one simple go – give them a multivitamin!
Our list of the best multivitamins for teens, with our top pick being the Multivitamin from Transparent Labs, gives you all the information you need to make an informed choice.
Discount code:
LV10 = 10% off
We guarantee you’ll find a multivitamin that will change your teen’s health and nutrition for the better.
Table of Contents
The Best Multivitamins For Teenagers
- Multivitamin – Transparent Labs
- Whole Food Multivitamin – Kaged
- Multivitamin Essential for Teens – Ritual
- Organic Vegan Multivitamin Gummies – Future Kind
- Multivitamin Gummies for Teenagers – Rainbow Light
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Best Overall Multivitamin for Teens
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Organic Whole Food Multivitamin for Teens
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Best Multivitamin Subscription for Teens
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- Great for men and women
- Available as a subscription (optional)
- Nothing artificial
- A full serving is four pills
- Can be expensive
- 100% daily values of 21 vitamins & minerals
- Organic, vegan, and 3rd party tested
- Available as a subscription (optional)
- Can be expensive
- Has formulas specifically for teen boys and teen girls
- Vegan, non-GMO
- Made with traceable ingredients
- Only available as a subscription
- Can be expensive
Multivitamin: Essential Vitamins & Minerals Formula – Transparent Labs
Discount code:
LV10 = 10% off
Our top pick for the best multivitamin for teens is the Multivitamin by Transparent Labs. This fantastic supplement contains no artificial flavors, coloring, or preservatives, which means you can ensure that your teen is safe from any nasty additives.
The super-efficient vitamin absorbs quickly, meaning your teen is going to start noticing a difference in no time. What more could you ask for?
Key ingredients:
- Vitamin B12 (Methylcobalamin) – 200 mcg
- Vitamin D (Cholecalciferol) – 62 mcg
- Iodine (Potassium Iodide) – 100 mcg
- Boron (Boron Citrate) – 1 mg
Pros
- No artificial flavors, sweeteners, coloring, or preservatives
- Fast absorption
- Gentle on the stomach
- Contains extra vitamin B complex for energy
Cons
- Not suitable for vegans
Whole Food Multivitamin – Kaged
100% of over 21 essential vitamins and minerals to keep you performing at your absolute best.
Everyone knows that whole foods are the best source of all the nutrients your teen needs. But since they might prefer to eat pizza rather than kale, you may need to get creative with your multivitamin.
The Multivitamin from Kaged uses natural whole foods to provide your teen with all of the vitamins and minerals they need every single day. Teens that follow a vegan diet can also use this supplement safely.
Key ingredients:
- Vitamin B12 (Hydroxocobalamin) – 2.4 mcg
- Vitamin D (Ergocalciferol) – 20 mcg
- Folate (Spinach) – 400 mcg
- Iodine (Cranberry) – 150 mcg
- Iron (Spinach) – 18 mg
Pros
- Vegan-friendly
- Third-party tested
- Provides teens with a daily dose of 21 vitamins and minerals
Cons
- Ingredients contain a proprietary probiotic
Multivitamin Essential for Teens – Ritual
Essential for Teens from Ritual is available for both teen girls and teenage boys, with each gender getting its own dedicated formulation. Teenage girls will benefit from the additional iron and folate, while boys will receive everything they need to replenish their natural vitamins.
Vegan teens and those on a gluten-free diet can benefit from this multivitamin, as it contains no animal derivatives, additives, GMOs, or gluten. The only downside of this vitamin is that you may need to buy a different supplement for your teens depending on their gender.
Key ingredients:
- Vitamin B12 (Methylcobalamin) – 10 mcg
- Vitamin D3 (Cholecalciferol) – 10 mcg
- Folate (6S-5-Methyltetrahydrofolate) – 400 mcg (girls), 100 mcg (boys)
- Iron (Ferrous Bisglycinate) – 8 mg (Not in boys’ formula)
- Omega-3 Docosahexaenoic Acid (DHA) – 300 mg
Pros
- Vegan vitamin
- Non-GMO
- Gluten and major allergen free
- No artificial colors
Cons
- Parents have to buy different vitamins for boys and girls
Organic Vegan Multivitamin Gummies – Future Kind
Getting your teen to take a multivitamin can be an uphill battle all on its own. However, with Future Kind’s Organic Vegan Multivitamin gummy multivitamin, your teens might just start looking forward to their daily dose of goodness!
This multivitamin is also ideal for teens who struggle with stomach sensitivities or who have dietary restrictions because it is vegan-friendly, non-GMO, and made from organic fruits and vegetables.
Like most gummy multivitamins, this one may not be suitable for children who have been diagnosed with diabetes mellitus. The sugar content may spike their blood sugar, so it’s best to exercise caution when introducing these into their diet.
Key ingredients:
- Vitamin B12 (Cyanocobalamin) – 1.2 mcg
- Vitamin D (Ergocalciferol) – 10 mcg
- Folate – 117 mcg
- Iodine (Potassium Iodide) – 21 mcg
Pros
- Organic formula
- Non-GMO
- Vegan-friendly
- Follows GMP
Cons
- Not suitable for diabetic children
Teen Multivitamin Gummies – Rainbow Light
Another one of our favorite gummy vitamins for teens is the Teen Multivitamin Gummies from Rainbow Light. This multivitamin is the special mention on our list and is extremely versatile. Not only is it safe for most diets and allergies, but it also supports healthy skin and is made from organic ingredients.
It’s important to note that each serving (4 gummies) contains 7 grams of sugar, which may not be suitable for diabetic children or those who experience episodes of hyperglycemia. If you’re unsure whether your child can use these gummies, it may be best to consult an endocrinologist or your family doctor.
Key ingredients:
- Vitamin B12 (Cyanocobalamin) – 15 mcg
- Vitamin D (Cholecalciferol) – 20 mcg
- Folate (Folic acid) – 408 mcg
- Iodine (Potassium Iodide) – 90 mcg
Pros
- Gluten-free
- Major allergen-free
- Supports healthy skin
- Made from organic fruits and vegetables
Cons
- Not suitable for diabetic children
What To Look For When Buying A Multivitamin For Teens
Do you want to give your teen the best multivitamin on the market? Then you’ll need to know what to look out for when you’re finding one to suit their needs. While a well-rounded diet is crucial for optimal development and growth, the best multivitamin for teens can lessen their risk of a vitamin or mineral deficiency.
Still, with so many multivitamins on the market, it’s tough to know which one to choose. Luckily, we know how to help. Here are some tips to help you find the perfect supplement for your teen:
Specific vitamin types or sources
Firstly, you’ll want to look for a multivitamin that contains essential vitamins and minerals. Remember to check the ingredient list carefully and make sure the sources of each ingredient are listed. This way, you can be sure that you’re getting the most beneficial forms of each ingredient.
Brand reputation
Look for multivitamins from reputable brands that have a traceable history of selling high-quality products. These brands are usually transparent about their ingredient list and manufacturing processes, so you know that you’re getting a fantastic product.
Quality
Quality is another important factor to consider. Of course, you want to buy a high-quality multivitamin made from the best ingredients. Be sure to look for products that are manufactured in GMP-certified facilities and that use third-party testing. This ensures you’re getting a safe and effective product.
Absorption
Absorption is key for any multivitamin for teens. Without proper absorption, the vitamins and minerals included in these supplements are worth nothing. After all, your body can’t benefit from something it can’t absorb. So be sure to look for multivitamins with easily-absorbed ingredients.
Dosage
Opt for a multivitamin that provides your teen with the daily dose of vitamins and minerals they need. It’s much easier to buy a supplement that provides everything they need than to buy two or three different supplements. It’s much cheaper, too.
Price
Buying a multivitamin for teens can be expensive. While you want to choose one that suits your budget, you’ll want to avoid purchasing those that use poor-quality, inexpensive ingredients to lower costs. It’s always best to aim for a balance of quality and affordability.
Vitamins That Teens Are Commonly Deficient In
If you’re a parent to a teenager, you’ll know just how difficult it can be to get them to maintain a healthy diet. Plus, since most of their essential vitamins and minerals come from vitamin-rich foods, it’s no surprise that your teen may be experiencing a deficiency in one (or more) of these vitamins.
Vitamin deficiencies can lead to health complications and serious illness, which is incredibly counter-productive to the healthy growth of your child.
But why else are they important? And how can vitamin supplements help to replenish these essential nutrients? Let’s get into it.
Vitamin B-12
Vitamin B12 plays a crucial role in many bodily functions. In fact, this is true for most B vitamins. It’s particularly helpful for the formation of red blood cells, DNA synthesis, and proper nerve function.
However, as important as this vitamin is, it isn’t naturally produced within the body. This means that it needs to be obtained through a healthy diet or dietary supplements.
For teens, vitamin B12 is important for a well-rounded diet, because it supports growth, development, and overall health.
During adolescence, as your teen’s body begins to change, it requires more essential nutrients than before. This includes B12 which can help cell production, maintain healthy nerve function, and overall brain health.
If your teen follows a vegan diet, they may be lacking in key nutrients and essential minerals. While you can supplement their diet with a teen multivitamin, they may still be deficient in vitamin B12. So, when you’re buying vitamin supplements, be sure to keep an eye out for this vital ingredient.
Vitamin D
Vitamin D is a fat-soluble vitamin that is important for the body’s absorption and use of calcium. Of course, calcium is an essential mineral for bone health.
As your teenager starts to grow and develop, so their need for calcium intake and absorption increases. Vitamin D stimulates the absorption of calcium within the small intestine, which is necessary for bone growth and mineralization.
Vitamin D is also linked to improving immune health, allowing your teen to fight off illness and infections more efficiently.
It’s worth noting that vitamin D isn’t often found in a standard diet. At least, not enough of it. It’s mostly found in fortified foods and fatty fish. Let’s face it – what teen is asking for a hearty dinner of fish and fortified veggies?
As it can be so difficult to source, the best multivitamin for teens should include a healthy dose of vitamin D.
Folate
Folate (also known as vitamin B9) is one of the most essential vitamins for bodily functions, including cell growth and division, DNA synthesis, and red blood cell formation. While this is important for people in all stages of life, it’s critical for healthy development in teenagers.
In addition to the general health benefits, folate can also help to improve brain health and mood regulation. In fact, serious folate deficiencies have been linked to anxiety, depression, and other mood disorders in teens.
As folate is usually found in green, leafy vegetables and legumes, it’s rare that your teen will get enough of this vitamin in their diet. Still, using a great dietary supplement can help to improve the stores of vitamins and minerals like folate in their bodies.
Folate, particularly folic acid, is essential for the development and growth of a fetus. In some cases, young women or teenage girls who fall pregnant may benefit from natural vitamins that contain folate. Be sure to check which teen multivitamins are safe for pregnancy, though – not all of them are.
Iodine
Iodine is a trace element that is important for thyroid hormone production. This regulates the metabolism and development of tissues and organs. So, it may be a helpful ingredient to look out for when shopping for dietary supplements.
This vitamin works together with other nutritional supplements to support a healthy immune system, and a healthy immune system means a healthy, happy teen!
Additionally, an iodine deficiency can lead to stunted growth, cognitive impairment, and other developmental problems. It can also lead to an increased risk of infections and other illnesses, making it one of the most vital nutrients to add to your teen’s diet.
Iron
Iron is one of the most crucial mineral supplements to include in a teen’s diet. This is particularly true for teen girls who are at higher risk of iron deficiency due to menstruation.
This isn’t all iron is good for, though. In fact, it can benefit both teen boys and teen girls by aiding in the production of hemoglobin. Hemoglobin is a protein in red blood cells that helps to transport oxygen around the body.
Throughout teenage growth, there is a higher demand for essential nutrients and oxygen for healthy development.
Our favorite multivitamin for teens that includes iron is Essential for Teens. It’s a good choice for parents to teen girls who are starting to menstruate.
Boron
Another one of the essential vitamins for bone health and hormone regulation is boron.
Studies suggest that boron may play a role in improving bone health by increasing calcium absorption and reducing the risk of osteoporosis. Additionally, other studies have claimed to see positive results of boron on cognitive function and memory.
Over and above being one of the key nutrients in a teen’s diet, boron can help to regulate estrogen in teenage girls, and testosterone in teenage boys.
Although boron can be found in fruits and vegetables, it is only found in trace amounts. That means there’s a high chance that your teen isn’t getting enough in their diet.
Omega-3 DHA
Omega-3 DHA (docosahexaenoic acid) is a type of fatty acid that plays a role in brain, heart, and eye health, as well as proper cognitive function and development. It is especially important for teens as their brains continue to develop.
DHA is a key component of the brain that aids in the formation of new brain cells, the maintenance of brain structure and function, and the communication between brain cells. Research also suggests that DHA can be beneficial for mood regulation and behavior in teens.
This fatty acid is mainly found in fish. Unless your teenager eats a strict diet of fishy meals three times a day, you may need to supplement this important nutrient in their diet.
FAQs
While a multivitamin for teens isn’t usually developed to treat skin conditions like acne, many teens have reported improved skin health while taking certain dietary supplements. Vitamins and minerals like vitamin A, vitamin C, vitamin E, and zinc have also been linked to a reduction in the severity of skin problems.
Most multivitamins are relatively safe for teens to take on a regular basis. However, it’s always important to check the supplement’s ingredient list to ensure it contains no major allergens. Your teen should also be sure to take the recommended dose of their multivitamin to avoid any unintentional negative side effects like diarrhea and nausea.
It’s important to remember that some multivitamins may counteract certain medications, so you will need to consult your family doctor before starting your teen on a new regime.
Although balanced nutrition can provide teens with all the vitamins and minerals they need, teens don’t always have the best track record when it comes to their diet.
As your teen continues to grow, they will also need a higher level of these vitamins to replenish their body’s stores. This is particularly true for teen boys, who can experience incredible growth spurts during puberty.
Final Thoughts
Taking a daily multivitamin helps ensure teens get the vitamins and minerals they need for optimal growth and development. After reviewing the top multivitamins on the market, it’s easy to see that the Multivitamin by Transparent Labs is the best choice thanks to its comprehensive formula and high-quality ingredients.
It’s followed closely by the Multivitamin from Kaged, which offers a whole-food alternative.
