The Best Multivitamins for Teens to Support Growth

To find the best multivitamin for your teen, you’ll want to consider quality, dosage and particular circumstances.

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As adolescents grow and develop physically, they experience significant changes. They often grow by several inches, and their skeletal mass nearly doubles. Acne becomes an annoyance. Public and underarm hair appears. Voices drop. Hormones surge…and that's just the beginning.

All of this growth and change makes good nutrition all the more important. Yet, as many parents know, some teens eat from just a few food groups: Soft drinks, sweets, mini-mart items, fast food and pizza. According to the Dietary Guidelines for Americans, teens tend to fall below government recommendations for fruits, veggies and whole grains. Ultra-processed foods account for a stunning 67 percent of the calories most teens consume, finds Tufts University research.

For the 33 percent of teens who eat lots of nutrient-rich whole foods, a multivitamin may not be necessary, says Jennifer Sayegh Wilcox, MS, RD, LDN, a registered dietitian in Columbia, Maryland. “However if the teen has a poor diet, is following a specific diet, or has a chronic disease like celiac disease, then I would recommend a teen to take a multivitamin,” she says.

Below, you’ll find a comprehensive teen multivitamin guide. You’ll learn about the most important nutrients to look for in a teen multivitamin, plus factors to consider when shopping. On top of that, we’ve showcased the best overall teen multivitamin brand, as well as offered suggestions for teens who are athletes, vegan or following other special diets. You’ll get everything you need to know to find the best one for your teen.

This content is meant to be informative, but should not be taken as medical advice. It is not intended for use as diagnosis, prevention or treatment of health problems. Always speak with your doctor before starting any new supplement or exercise regimen.

Our Picks for the Best Teen Multivitamins:

• Best Overall Multivitamin for Teens: Ritual Essential for Teens
• Best Multivitamin for Active Teens: Transparent Labs Multivitamin
• Best Gluten-Free Multivitamin for Teens: Ritual Essential for Teens
• Best Vegan Multivitamin for Teens: Future Kind
• Best Subscription Multivitamin for Teens: Transparent Labs Multivitamin
• Best Organic Multivitamin for Teens: New Chapter Kids Multivitamin Gummies
• Best Gummy Multivitamin for Teens: Nature Made Multivitamin Gummies
• Best Whole-Food Sourced Multivitamin for Teens: New Chapter One Daily Multivitamin
• Best Multivitamin Alternative: Legion Athletics Genesis 

Other Options to Consider:

Here are three teen multivitamins that might also be worth your time:

• SmartyPants Teen Multi
• First Day Teen's Daily Kickstart
• One A Day Teens MULTI+ Immunity Defense

Best Overall Multivitamin for Teens: Ritual Essential for Teens

Get 25% off your first month of Ritual! Code: SI25

Ritual

Key features:

• Key ingredients: Vitamin A, vitamin D3, vitamin E, folate, vitamin B12, iron (in the Hers version), magnesium, zinc, omega-3, vitamin K2
• Type: Capsule
• Dose: Two capsules a day
• Servings per container: 30
• Best for/supports: Teens who want a personalized multivitamin, vegans, people who are gluten-free, budget-conscious shoppers

Teenage girls and boys have slightly different vitamin needs, and Ritual is one of the few supplement brands that formulates separate multivitamins for each.

Ritual’s “For Her” multi contains iron, a mineral that teen girls lose during menstruation. Research indicates that between nine and 16 percent of female teens are deficient in iron, leading to anemia in two to five percent of them. The Ritual teen girl multi also has more folate (400 micrograms). In addition to supporting cell growth, folate plays a key role in preventing anemia.

In comparison, the “For Him” multi contains no iron, reflecting a teenage boy’s lower nutrient needs. It also contains only 100 micrograms of folate.

Aside from the customized formulas, Ritual earned our spot as Best Overall thanks to its use of third-party laboratories to test every batch of multivitamins they manufacture. It ensures that the contents of the bottle match what is listed on the label.

This outside testing also screens for contaminants, such as heavy metals. With this vitamin, you can rest easy knowing your teen is getting the nutrients they need and none of the stuff they don’t.

At just $23 a month, Ritual Essential for Teens is a budget-friendly, high-quality supplement that's shipped to your door once per month.

For teens who struggle to swallow pills, Smarty Pants Vitamins are a great alternative. At $24.22 for a one-time purchase and $21.80 for a subscription, Smarty Pants is a high-quality, budget-friendly teen multi that offers separate formulas for teenage girls and teenage boys. The winner of a Clean Label Project purity award, the supplement includes 15 common vitamins and minerals, as well as omega-3 fatty acids and the antioxidants lutein and zeaxanthin (important for eye health).

Pros:

• Free shipping
• Money-back guarantee
• Can be taken with or without food
• Vegan, gluten-free and non-GMO

Cons:

• Does not contain calcium, an important mineral that can be taken as a separate supplement
• Two capsules a day may be difficult for some teens to remember

Best Multivitamin for Active Teens: Transparent Labs Multivitamin

Transparent Labs

Key features:

• Key ingredients: Vitamin A, vitamin C, vitamin D, vitamin K, vitamin B1, vitamin B12, biotin, vitamin B6, vitamin B5, iodine, magnesium, zinc, selenium, copper, manganese, chromium, chloride, sodium, potassium, ashwagandha extract, N-acetylcysteine, coenzyme Q10, boron
• Type: Capsules
• Dose: Four capsules
• Servings per container: 30
• Best for/supports: Teens who are active, budget-conscious shoppers

Teen athletes have unique nutritional needs, and the Transparent Labs Multivitamin caters specifically to them. In addition to the usual essential vitamins and minerals you’d find in a teen multivitamin, the Transparent Labs multi includes Ashwagandha root extract (for cardiorespiratory endurance), N-acetylcysteine (to counteract exercise-induced inflammation and oxidative stress) and CoQ10, which may help improve aerobic power, anaerobic threshold, exercise performance and recovery, findings indicate.

Also, many athletes want food and multivitamins that are “clean.” To aid in that quest, the Transparent Labs website allows you to see every single certificate of analysis as proof that the supplements are free of contaminants like lead and mercury and contain what’s claimed on the packaging.

Pros:

• Costs only $29.99 a month as a one-time purchase, or $26.99 as a subscription
• Includes chromium, ashwagandha, N-acetylcysteine and CoQ10
• Formulated specifically for athletes

Cons:

• Involves taking four daily capsules, which may be more than many teens can remember
• Not geared specifically for teens
• Does not include iron, an essential mineral for many active teen girls

Best Gluten-Free Multivitamin for Teens: Ritual Essential for Teens

Get 25% off your first month of Ritual! Code: SI25

Ritual

Key features:

• Key ingredients: Vitamin A, vitamin D3, vitamin E, folate, vitamin B12, iron (in the Hers version), magnesium, zinc, omega-3, vitamin K2
• Type: Capsule
• Dose: Two capsules a day
• Servings per container: 30
• Best for/supports: Teens with celiac disease or who are gluten intolerant

Many supplements contain trace amounts of gluten in the form of binders, coloring agents and bulking agents (which help them dissolve slowly in the gut). Legally, manufacturers don’t need to disclose whether they use wheat to create their supplements, making supplement shopping a frustrating experience for people on strict gluten-free diets.

The “gluten-free” stamp allows gluten-free customers to find supplements that will suit their needs, and the Ritual Essential for Teens is an excellent option for those who need to avoid gluten. Ritual’s multivitamins are formulated without dairy, gluten, nuts or sugar and the brand tests each supplement for gluten and other allergens.

Even better, every single ingredient is traceable. That means you can go to the manufacturer’s website to learn more about the source of all 10 nutrients, including the facility that manufactured it. For example, D3 is derived from sustainably harvested lichen in the UK, DHA is derived from microalgae in Canada and B12 is synthetically produced in the northeastern United States. The capsule itself is made from plant cellulose and corn and is essenced with mint for a refreshing experience.

Pros:

• Vegan
• Specifically formulated for teens
• Non-GMO and free of gluten, artificial colors and common allergens
• Budget-friendly

Cons:

• Does not contain calcium, which can be taken as a separate supplement
• Two capsules a day may be difficult for some teens to remember

Best Vegan Multivitamin for Teens: Future Kind Essential Vegan Multivitamin

Amazon

Key features:

• Key ingredients: Vitamin D3, vitamin B12, omega-3 oil, EPA (eicosapentaenoic acids), DHA (docosahexaenoic)
• Type: Softgels
• Dose: Two capsules a day
• Servings per container: 30
• Best for/supports: Teens who want a personalized multivitamin, vegans, people who are gluten-free, budget-conscious shoppers

Vegetarian and vegan teens can get most of the nutrients they need from food alone, but the risk of deficiency is higher than for teens who consume animal products. That’s especially true for omega-3 fatty acids (found in fish) and vitamin B12, which are only present in animal products and fortified nutritional yeast.

Multivitamins can help fill the gaps for vegetarians and vegans, but many products source their nutrients from animal products. For example, many manufacturers get vitamin D from sheep’s wool, docosahexaenoic acid (DHA) from fish fat and Vitamin B12 from fish, meat, poultry or eggs. Even if the ingredients are plant-based, the capsule that contains them is often made from gelatin (animal collagen).

The Essential Vegan Multivitamin by Future Kind is specifically formulated for vegans and those who follow a plant-based diet and includes three essential nutrients: omega-3, vitamin D3 and two forms of vitamin B12. There are 900 milligrams of omega-3 oil plus 135 milligrams of EPA and 270 milligrams of DHA—both are omega-3 fatty acids that help cells make hormones that regulate blood clotting, inflammation and the relaxation and contraction of artery walls. There are 50 micrograms of vitamin D3, an essential nutrient that supports bone health and reduces inflammation. Future Kind includes a blend of B12 that is 80 percent methylcobalamin and 20 percent adenosylcobalamin to support the function and development of nerve and brain cells, which is especially important for growing teens.

Pros:

• Vegan
• Citrus scent makes it easy to swallow
• Minimal ingredients
• Packaging and bottles are made from 100 percent recycled materials

Cons:

• Does not contain calcium or iron

Best Subscription Multivitamin for Teens: Transparent Labs Multivitamin

Transparent Labs

Key features:

• Key ingredients: Vitamin A, vitamin C, vitamin D, vitamin K, vitamin B1, vitamin B12, biotin, vitamin B6, vitamin B5, iodine, magnesium, zinc, selenium, copper, manganese, chromium, chloride, sodium, potassium, ashwagandha extract, N-Acetylcystein, coenzyme Q10, boron
• Type: Capsules
• Dose: Four capsules
• Servings per container: 30
• Best for/supports: Teens who are active, teens who want to automate supplement delivery

Though it’s possible to purchase one bottle of the Transparent Labs Multivitamin at a time, customers save 10 percent–about $3 a bottle–if they sign up for the company’s subscription service. This knocks the product price down to $26.99 a month.

When you sign up for the service, you can choose between one-, two- or three-month delivery frequencies, all of which can be adjusted as needed. Once you’re signed up, the multivitamin arrives in the mail at a regular cadence—no refill orders are required.

For people who worry about keeping credit card information on file, know that Transparent Labs uses a fraud prevention service that screens transactions and protects its customers from unauthorized credit card charges.

Another peace of mind plus: All unopened orders can be returned within 30 days of the delivery date for a full refund. (Open products get a replacement product or store credit.)

Note: The Transparent Labs website requires those who order to be at least 18. If your teen is younger, you’ll need to set up a subscription for them.

Pros:

• The manufacturer’s website displays all certificates of analysis, which can be inspected by customers at any time
• Fraud protection
• Good return policy
• Includes three delivery frequencies, based on customer preference

Cons:

• Involves taking four daily capsules, which can be difficult for some teens to remember
• The company does not ship to Albania, Algeria, India, Lithuania, Macedonia, Romania, Russia, Tunisia or Ukraine

 Best Organic Multivitamin for Teens: New Chapter Kids Multivitamin Gummies

New Chapter

Key features:

• Key ingredients: Vitamin A, vitamin C, vitamin D3, vitamin E, vitamin K, thiamin, riboflavin, niacin, vitamin B6, folate, vitamin B12, biotin, pantothenic acid, iodine, zinc, selenium, chromium
• Type: Gummy
• Dose: Two gummies daily
• Servings per container: 30
• Best for/supports: Athletes, vegans, people who follow the keto diet, those who prefer organic products

Take a look at the list of ingredients on the New Chapter Kids Multivitamin Gummies label, and you'll quickly see that this is not your typical multivitamin. This supplement is packed with 17 vitamins and minerals and comes in tasty gummy form—an excellent alternative for teens who don’t like capsules. It also contains an organic berry blend for flavoring but has just one gram of sugar per serving. All the components listed under the “other ingredients” section are also organic, and it is Certified Organic by Where Food Comes From Organic.

This multivitamin has 100 percent of the daily value of vitamin B6 which supports brain and nerve function, and vitamin B12 to help make red blood cells. It also has vitamin D3 to help with bone formation and maintaining calcium levels and folate (folic acid) to help with metabolism and cell production, which is especially important during growth spurts. Aside from the vitamins and minerals, the organic berry blend includes acerola, elderberry and black currant—all of which contain phytochemicals that improve immune function and support heart and brain health.

For another organic option, check out the Kaged Nutrition multivitamin.

Pros:

• Certified Organic, Certified Gluten-Free and vegetarian-friendly
• One gram of sugar per serving
• Organic alternative to capsules

Cons:

• Does not contain iron

Best Gummy Multivitamin for Teens: Nature Made Multivitamin Gummies

Nature Made

Key features:

• Key ingredients: Vitamin A, vitamin C, vitamin D3, vitamin E, niacin, vitamin B6, folate, vitamin B12, biotin, pantothenic acid, iodine, zinc, sodium
• Type: Gummy
• Dose: Two gummies
• Servings per container: 45
• Best for/supports: Teens who have trouble swallowing big pills, teens who hate to take vitamins, teens who want to avoid artificial colors and flavors

Many chewables disguise the taste of vitamins and minerals with artificial flavors and colors. The Nature Made Multivitamin Gummy, however, uses sugar as a sweetener, along with natural orange, cherry or mixed berry flavors. The result is a great-tasting gummy free of synthetic dies, high fructose corn syrup and artificial sweeteners. On the manufacturer’s website, customers remark that the chewable taste like candy. Unlike other gummies, customers also like that these don’t stick together in the bottle.

In addition to delivering 12 key nutrients, Nature Made comes with a USP certification. That means it’s been tested by an independent company to ensure it contains the ingredients at the potency listed on the bottle and does not contain harmful contaminants.

If you’re looking for a gummy geared specifically for teens, a good alternative is the One a Day Vitacraves Teen. One a Day makes separate “for her” and “for him” gummies, which both include 12 vitamins and minerals.

Pros:

• USP certified
• Free of synthetic dyes, high fructose corn syrup, gluten and artificial sweeteners
• Comes in three flavors: Orange, Cherry and Mixed Berry
• Budget-friendly ($14.69 for a 45-day supply)

Cons:

• Isn’t specifically formulated for teens, but Nature Made also makes a children’s gummy
• Not suitable for vegans (contains gelatin)
• Includes one to three grams of sugar and five to 15 calories per gummy

Best Whole-Food Sourced Multivitamin for Teens: New Chapter One Daily Multivitamin

New Chapter

Key features:

• Key ingredients: Vitamin A, vitamin C, vitamin D3, vitamin E, vitamin K, thiamin, riboflavin, niacin, vitamin B6, folate, vitamin B12, biotin, pantothenic acid, iron, iodine, zinc, selenium, copper, manganese, chromium, molybdenum
• Type: Tablet
• Dose: One tablet daily
• Servings per container: 72
• Best for/supports: Athletes, vegans, people who eat a plant-based diet, people who prioritize whole food sources

The New Chapter One Daily Multivitamin contains 22 whole-food fermented vitamins and minerals that are most important for teens. These include iron, magnesium, zinc, folate, niacin, riboflavin, vitamin B12, vitamin D and more. Teens who take one tablet daily get 100 percent or more of their DRV of 13 vitamins and minerals, and it can be consumed on an empty stomach.

This product is certified gluten-free by NSF, an independent organization that does extensive testing on products—including on-site inspections—before lending its stamp of approval. The NSF gluten-free stamp means the product does not contain gluten above the FDA’s allowable limit and is made in a facility with systems in place to prevent cross-contamination. It’s also Non-GMO project verified and New Chapter won awards in 2018 and 2019 for its environmental, customer, employee and community impact.

Pros:

• NSF gluten-free certified
• Only involves taking one tablet a day
• Comes with a money-back guarantee
• Can be taken on an empty stomach

Cons:

• Does not contain calcium, so a separate calcium supplement may be necessary
• More expensive than other options in this review ($51 per bottle), but each bottle contains 2.5 months' worth of servings

Best Multivitamin Alternative: Legion Athletics Genesis

Legion

Key features:

• Key ingredients: Organic spirulina whole plant powder, astragalus root extract, reishi mushroom fruit powder, maca root extract, dong quai root plant extract
• Type: Powder
• Dose: One scoop per serving
• Servings per container: 30
• Best for/supports: Athletes, vegetarians and vegans

For teens who prefer a multivitamin alternative such as a greens powder, we recommend Genesis by Legion Athletics. Though Genesis isn’t technically a multivitamin, each scoop has vital nutrients such as:

• Four grams of protein
• One gram of fiber
• 158 milligrams of potassium
• Three grams of reishi mushrooms to support brain health and boost the immune system
• Five grams of spirulina that’s rich in B vitamins, minerals, essential fatty acids and antioxidants
• Three grams of astragalus membranaceus to support heart and kidney health
• 1.25 grams of angelica sinensis (dong quai) to reduce inflammation
• 1.5 grams of maca which contain alkaloids that support reproductive health

The ingredients and doses in this supplement are supported by 57 peer-reviewed scientific studies, and Legion uses third-party testing to ensure the purity and potency of Genesis. It does not contain any artificial sweeteners, dyes or flavors, and the brand offers a 100 percent money-back guarantee that provides a refund if you’re not 100 percent satisfied.

On the manufacturer’s site, Genesis has 4.4/5 stars and many reviewers mention they are satisfied with the taste and how they feel when taking the supplement. One review says, “After just days of taking Genesis I noticed a significant increase in energy levels and focus. Tastes fantastic and mixes well. I toss this stuff in my morning shakes after every workout - sets the tone for a productive day! The fact that it’s made with 100% high quality and natural ingredients is also a major [plus].”

Related Post: Athletic Greens AG1 Review

Pros:

• Comes with a money-back guarantee
• Ingredients and doses backed by scientific studies
• Subscribers can save 25 percent
• Third-party tested for purity

Cons:

• Because it’s technically food, each AG1 drink supplies 50 calories and six grams of carbohydrates per serving
• Expensive without subscription

Other Teen Multivitamins to Consider

To provide you with a few alternatives, here are three teen multivitamins that didn't make our top list. We haven't reviewed or tested them, but they're popular products you might run across as you shop:

SmartyPants Teen Multi

SmartyPants Teen Multi is formulated for boys and girls ages 14-18. The formula contains 19 nutrients in all, including vitamins and minerals particularly important for growing kids (such as vitamin A, vitamin D3 and vitamin K1 for strong bones and teeth and biotin for healthy skin). The dosage is two gluten-free gummies per day, taken with or without food.

SmartyPants Teen Multi is third-party tested and manufactured in a cGMP-compliant facility. The gummies are certified free of nine major allergens, including peanut, soy, tree nut and shellfish.

SmartyPants Teen Multi is third-party tested and manufactured in a cGMP-compliant facility. The gummies are certified free of nine major allergens, including peanut, soy, tree nut and shellfish. Teen Multi is part of the SmartyPants Teens collection, which also includes Teen Guy and Teen Girl formulas.   

First Day Teen's Daily Kickstart

Teen's Daily Kickstart is a multivitamin for teenagers from First Day. It's formulated for ages 14 and up. The formula contains 12 vitamins and minerals, which include vitamins B12, C, A and D3 along with magnesium and zinc. 

It's sourced from a blend of organic fruits and vegetables (including things that some teens don't like to see on their plates, like kale and broccoli).

The daily serving is two gummies. Teen's Daily Kickstart is gluten-free, uses non-GMO ingredients and contains up to 80 percent less sugar than other children's vitamins. Each batch is tested at least three times for potency and contaminants.

One A Day Teens MULTI+ Immunity Defense

Teens MULTI+ Immunity Defense from One A Day is a multivitamin for ages 12 and up. The formula contains 13 vitamins and minerals, including vitamins B6, C, D, A and E. To provide extra support for the immune system, selenium (100 percent daily value) and zinc (45 percent daily value) are also included. The daily dose is two gummies, fully chewed.

MULTI+ Immunity Defense is free of soy, egg, dairy and fish/shellfish allergens and contains no artificial sweeteners or high fructose corn syrup. One A Day multivitamins are run through more than 100 quality checks.

Do Teens Need a Multivitamin?

According to the American Academy of Pediatrics, teens who consume a healthy diet don’t need extra vitamins or minerals above the daily value. That said, not everyone is on board with that advice.

“There is growing debate over whether teens need to take a multi-nutrient supplement or not,” says Bidisha Sarkar, MBBS, DNB, a pediatrician at Clinicspots in India. “Many argue that teenagers can get all the necessary nutrients they need through food, while others suggest that supplements are an important addition to a teen's nutritional intake.”

The truth is, says Dr. Sarkar, the answer depends on the teen and their diet. “If they're eating a balanced diet with plenty of fruits and vegetables, lean proteins, dairy products and whole grains, then they may be getting all the key vitamins and minerals they need without taking additional supplements,” she says.

On the other hand, teens may need a multivitamin supplement if they:

• Aren’t eating a balanced diet
• Are following special dietary restrictions such as a vegan, gluten-free or dairy-free diets
• Are involved in sports

In those cases, multivitamins help teens to cover their nutritional gaps, says Taylor Grasso, RDN, LD, a registered dietitian based in Denver, Colorado. This is especially the case with teens who play sports and eat truckloads of processed food.

“Exercise causes stress on the pathways that assist in vitamin and mineral utilization,” says Grasso. “Imagine the vitamins and minerals are on a highway. Exercising causes a roadblock, and they cannot get to where they want to go as quickly and efficiently as possible.”

What Vitamins and Minerals Do Teens Need?

According to Pierrette Mimi Pointsett, MD, a medical consultant for the Mom Loves Best blog, teens are most likely to fall short on the following vitamins and minerals.

Vitamin D

Daily Value: 600 International Units (IU)

Found in: Fortified dairy, seafood and egg yolks

Important for: Bone health, immunity and muscle function

According to the US government’s NHANES database, the average teen boy consumes 5.2 micrograms (208 IU) of Vitamin D a day, and the average teen girl consumes 3.5 micrograms (140 IU). That’s well below the daily value.

Deficiency is especially likely during the winter when teens may not make enough Vitamin D from sunlight alone, says Krystyn Parks, MS, RD, IBCLC, a pediatric dietitian with Feeding Made Easy.

Calcium

Daily Value: 1,300 milligrams

Found in: Dairy, fortified foods, leafy greens, beans and legumes

Important for: Bone development, heart health and nerve and muscle function

Calcium is important for healthy bones, but many teens fall short. Whether or not your teen gets enough calcium from food will depend on whether they consume multiple servings of dairy or calcium-fortified foods daily. Each cup of milk supplies about 300 milligrams of the mineral. To get to 1,300 milligrams, a teen would need four servings. If your teen falls short, a supplement can help. Know that most multivitamins, however, omit calcium. Because it’s a bulky mineral, calcium’s inclusion often results in a pill that’s too large to swallow. As a result, a stand-alone calcium supplement generally works better for many people.

Iron

Daily Value: 15 milligrams for girls, 11 milligrams for boys

Found in: Red meat, dark leafy greens and beans

Important for: Red blood cell production and muscle mass

Teen girls and some transgender boys tend to lose iron when they menstruate, especially if their periods are heavy. As a result, their iron needs are higher than those of cisgender boys.

Athletes also have higher iron needs, due to the internal bleeding that can take place in the GI tract and feet during high-impact sports like running, says Tracy Zaslow, MD, pediatric sports medicine specialist at Cedars-Sinai Kerlan-Jobe Institute in Los Angeles.

“If iron stores are low, teens may feel fatigued, appear pale and develop anemia,” Zaslow says. “Additional symptoms can include headaches, unexplained weakness, rapid heartbeat, and brittle nails or hair loss. Athletes may even notice a decrease in performance.”

Vitamin B12

Daily Value: 2.4 micrograms

Found in: Meat, poultry, fish and eggs

Important for: Cell production and metabolism

Because Vitamin B12 is found exclusively in animal products, vegetarian and vegan teens tend to fall short. Without enough of the vitamin, which is involved in the formation of red blood cells, anemia can develop.

Omega-3 Fatty Acids

Recommended Adequate Intake: 1.6 grams (boys), 1.1 grams (girls)

Found in: Fatty fish such as salmon, mackerel and tuna

Important for: Brain health, cell formation, eye function, nervous system and heart health

There’s no daily value for omega-3s, but experts at the Academy of Nutrition and Dietetics recommend that people consume the Recommended Adequate Intake. Though soybeans and some nuts and seeds offer small amounts of these fats, omega-3s primarily come from fish. If your teen doesn’t eat seafood, you’ll want to ensure their multi or stand-alone supplement offers this fat.

How We Chose the Best Multivitamin for Teens

When choosing supplements, we look at the following factors.

Quality

Like most parents, you probably work hard to ensure your teen doesn’t consume contaminants like lead or other heavy metals. That’s why we look for supplements tested or certified by an outside organization.

When we see supplements with the USP-verified stamp, we try to include them. That’s because this certification ensures a product meets specific quality criteria.

Other quality factors that put a supplement at the top of our review list include:

• Independent third-party testing for contaminants and potency
• Nutrient transparency, which allows consumers to see exactly where vitamins and minerals are sourced and manufactured
• The NSF (Safe for Sport) certification for products geared toward athletes

Customer reviews

We check to see what customers say about each supplement we include in our roundups. We want to know, for example, if customers like the taste and whether or not they feel the price is worthwhile.

Variety

We know that not all teens have the exact nutrient needs. A teen following a gluten-free diet, for example, will need a different multi than a vegan teen. On top of that, we try to include at least one chewable in every vitamin roundup, since some people have trouble swallowing tablets and capsules.

Teen-specific focus

When choosing supplements for this review, we carefully balanced a teen’s unique nutrient needs with a number of other special considerations (price, quality and personalization). Whenever possible, we featured products specifically geared to teens. In other cases, we featured more generic supplements that satisfy the needs of teens and adults, since their quality standards and other benefits are just as important.

What to Look for in a Multivitamin for Teens

Before choosing a multi or any other dietary supplement for your teen, it’s a good idea to talk to their healthcare provider to ensure the supplement won’t interact with any medicines your teen is taking. After you get the go-ahead from a healthcare pro, consider these factors when shopping.

Nutritional needs

As we mentioned earlier, not all teens need the same nutrients. Teens who are dairy free, for example, have higher calcium needs. Someone on a vegan diet has a greater need for Vitamin B12, calcium and omega-3 fatty acids than someone who isn’t.

Your teen’s preferences

Some teens can pop five pills in their mouth at once and gulp them down effortlessly. These teens tend to do just fine with larger pills that must be taken several times a day. On the other hand, if your teen gags on the smallest of pills, a chewable multi is a better option.

Similarly, some teens are fastidious about ensuring they get a refill before they run out of supplements, so they never miss a day. Others, however, will keep an empty bottle around forever and never remember to tell you that they need more. In this latter case, a subscription service may work best.

Dosages

We connected with several registered dietitians and physicians for this review. All of them offered the same warning: Avoid multivitamins that offer doses that are much more than the daily value for any fat-soluble vitamin (Vitamin A, Vitamin D, Vitamin E and Vitamin K). “Excessive fat-soluble vitamin intake can be toxic, causing headaches, nausea, rashes and harm to the liver,” says Dr. Poinsett.

Third-party testing

Third-party testing ensures that the multivitamin contains what’s listed on the label, without any harmful contaminants. Look for certifications from organizations like NSF, USP and ConsumerLabs.

Multivitamins for Teens FAQs

Should teenage girls and boys take the same multivitamin?

For girls who menstruate heavily, a multivitamin with iron is a must, experts told us. Teen boys have lower iron needs and often get all they need from food.

Do doctors recommend teenagers take a multivitamin?

As we mentioned above, there’s a bit of controversy in the medical community regarding whether multivitamins are necessary. According to the experts we interviewed, teen multis seem to offer the biggest benefits for teens who are picky eaters, on restrictive diets (such as a gluten-free or vegan diet), active in sports or whose diets revolve around ultra-processed foods.

Final Thoughts

Some teens are more likely to need a multivitamin than others. To understand your teen’s nutrient needs, talk to your healthcare provider to determine if your teen is falling short. Also consider your teen’s diet and lifestyle. Picky eaters, active teens and people on restrictive diets are more likely to need a supplement.

When looking for the best multivitamin for a teenager (or an adult), you’ll want to weigh many factors: price, nutrient needs, quality and more. Though this review is a great place to start your search, ideally, you’ll work with your teen’s doctor when making your decision.

Prices are accurate and items in stock as of publish time.