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Best Multivitamin For Teen Girls 2024: Top 7 Picks For Teenage Girl
Updated on
- Written by Lindsey Desoto, RDN, LD
Medically reviewed by
Kathy Shattler, MS, RDN
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Ritual Multivitamin For Teens
- Free shipping
- Traceable nutrients
- Designed for teen girls
Performance Lab NutriGenesis® Multi
- High in iron and zinc
- Includes all key nutrients
- Third-party tested
Persona Daily Vitamins Pack
- Convenient gummy form
- Designed for teens
- Vegan
With junk food easily available and teens living busier lifestyles than ever, it’s no wonder many don’t get enough nutrients like iron, calcium, and vitamin D.[1]
For example, the National Institute of Health[2] reported that highly processed foods account for almost 70% of calories teens consume. And about 20% of youth are considered obese — which still doesn’t mean they’re getting all their vitamins. You can easily be overweight and nutritionally starving.
A lack of fruits, vegetables, nuts, seeds, legumes, and whole grains can easily lead to negative health consequences, like diabetes, iron deficiency anemia, and an increased risk of obesity.
While a diet rich in whole foods should always be the first option, multivitamins can help to fill in the gaps. Read on for our top picks of the best multivitamin for teen girls.
Best Multivitamins For Teenage Girls On The Market In (April. 2024)
- Ritual Multivitamin For Teens – Editor’s Choice
- Performance Lab NutriGenesis® Multi – Best Multivitamin For Teenage Growth
- Persona Daily Vitamins Pack – Best Gummy Multivitamin
- Future Kind + Essential for Vegans – Best For Vegans
- Olly Teen Girl Multi – Best Teen Girl Gummy
- Codeage Teen Fermented Multivitamin – Best Teen Multivitamin
- SmartyPants Teen Girl Complete – Best Complete Multivitamin
Why Should Teen Girls Use Multivitamins?
Teenage girls often have a diet rich in processed foods. This overabundance of processed foods can make it difficult to obtain vital nutrients from diet alone. In fact, the American Academy of Pediatrics reports that most teenage girls fall short in meeting their daily needs for zinc, calcium, iron, and vitamin D.
Additionally, during the teenage years, girls need extra nutrients to support hormonal changes, bone growth, and brain development.
They may also be experiencing pressure from peers to have a slender frame, leading to disordered eating patterns. These pressures can make it nearly impossible to meet daily nutrient needs.
Teenage multivitamins can help bridge dietary gaps and ensure vitamin and mineral needs are met.
Top 7 Best Multivitamins For Teen Girls 2024
Ritual Essential For Teens
Ritual Teenage Multivitamin for Her is a minty multivitamin designed to fill the 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.
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 $33 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® 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[4] 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[5] 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.
Persona Daily Gummy Vitamin Pack For Teens
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[6] 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[7] 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.
However, it does contain other beneficial nutrients, with most in quantities over 50% of the Daily Value (DV) for diets of 2,000 calories.
Other key nutrients in Persona’s Multivitamin include:
- Vitamin A
- Vitamin C
- Vitamin E
- Vitamin D
- Vitamin B6
- Vitamin B12
- Zinc
- Iodine
- Magnesium
All vegan gummies are free of gluten, added sugar, and major allergens. Nutritionists are available via chat if you have any questions while ordering.
The cost is around $34.95 for a 30-day supply. When you order using subscribe and save, you’ll get a 20% discount.
Future Kind + Essential For Vegans
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 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[9], female teenagers should get at least 600IU but not more than 4,000 IU[9] each day. Many experts[9] 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.
Olly Teen Girl Multi
If you’re searching for an affordable multivitamin tailored to teenage girls, OLLY Teen Girl Multivitamin is a great option.
- Affordable
- Provides 50% of DV for essential vitamins and minerals
- Free of artificial flavors
- Gluten-free
- Third-party tested
- Contains added sugars
- Lacks iron
- Not vegan-friendly
OLLY Teen Girl Multivitamin contains 17 different vitamins and minerals in a tasty gummy form to help fill the dietary gaps of young, active teenage girls. You’ll find these “berry melon besties” gummies in a vibrant, colorful container.
It contains at least 50% of the DV for most essential vitamins. It also meets 10% of the DV for calcium. However, it does not contain iron.
This product includes antioxidants A, C, and E, supporting healthy skin and protecting against free radical damage.
Vitamin A is essential for healthy growth and development. Though vitamin A deficiency is less common in developed countries like the U.S., it remains a significant health problem worldwide.
The recommended daily dosage for OLLY Teen Girl Multivitamin is two gummies once daily. These gummies are gluten-free and free of artificial flavors and colors. They contain gelatin, making them off-limits for teen girls who follow a vegan diet.
A 35-serving bottle costs just $13.99, and returns are accepted within 30 days.
Codeage Teen Fermented Multivitamin
If you’re looking for a multivitamin to cover all of your bases, Codeage Teen Fermented Multivitamin is a good choice.
- Includes lutein and zeaxanthin to support eye health
- Formulated specifically for teens
- Includes an organic whole foods blend
- Third-party tested
- Provides over 50% DV for most nutrients
- Not tailored to females
Codeage Teen Fermented Multivitamin is formulated for teenage boys and girls between the ages of 12 and 18. This all-in-one formula contains over 25 fermented vitamins and minerals, including vitamins A, B, C, D, E, K. It includes probiotics and iron.
The thought is that fermented vitamins are absorbed better. However, research on the topic is limited. Codeage contains additional ingredients such as bromelain[10], a protein-digesting enzyme that some use as a digestive aid.
Codeage also includes lutein and zeaxanthin[11] to support eye health. Furthermore, it can also protect against excessive blue light exposure from teens’ smart devices.
This USA-made multivitamin includes organic whole foods and fruits such as broccoli, carrot, cranberry, kale, pomegranate, raspberry, and spinach.
Codeage Teen Fermented Multivitamin is also vegan, non-GMO, dairy, and soy-free. All products sold by Codeage are tested by a third party and come with a 30-day money-back guarantee.
A 30-day supply costs $29.99, and a 15% discount is offered if you choose to subscribe to monthly deliveries.
SmartyPants Teen Girl Complete
SmartyPants Teen Girl Complete is a multivitamin with key nutrients in high quantities to help fill nutrient gaps in a teenage girl’s diet.
- Meets 100% DV for many important nutrients
- Has lutein and zeaxanthin to support eye health
- Third-party tested
- Gluten-free
- Free of major allergens
- Lacks iron
- Has added sugar
SmartyPants Teen Girl Complete multivitamin is what the company considers to be a powerhouse of omega-3 fatty acids from wild-caught fish oil and 18 vital nutrients to support energy, immune health, and bone health.
Omega-3 fatty acids are also called “essential fatty acids” because they must be obtained from food. Your body cannot produce them.
This multivitamin has more zinc than many of the others we’ve discussed. It has 9 milligrams of iron per serving, around 82% of the Daily Value (DV). It also meets the Daily Value for vitamins D, E, and B6, folate, niacin, and biotin. However, it does not contain calcium or iron.
Like Codeage’s multivitamin, it also contains lutein and zeaxanthin to support eye health.
The recommended dosage is four gummies daily, which includes a total of 5 grams of added sugars.
It has 9 milligrams (mg) of zinc or around 82% of the daily value. It also meets the Daily Value of vitamin D but does not contain calcium or iron.
SmartyPants uses beef gelatin to form the gummy vitamins, making it off-limits for vegans. All supplements sold by the company are third-party tested, gluten-free, and free of major allergens.
A 30-day supply costs $24.22, and discounts are available if you choose a monthly subscription.
Essential Vitamins & Minerals For Teens
Although all vitamins and minerals play an important role in how our body functions, some vitamin deficiencies are more prevalent in teenagers. This is especially true for teenage girls who may be following calorie-restricted diets. Here’s a look at essential vitamins and minerals for teens that may be worth supplementing.
Calcium
Teenagers need adequate calcium to build strong bones and prevent bone loss later in life. By exercising and eating a diet rich in calcium, teens can have healthy bones as they enter their adult years. Calcium can also protect against broken bones from sports or other activities during the teen years.
Teen boys and girls need at least 1,300 milligrams of calcium per day. Foods rich in calcium include beans, cheese, milk, soy, canned fish, and foods fortified with calcium.
While most multivitamins do not contain enough calcium to meet 100% of a teen girl’s daily needs, it’s a good idea to choose one that includes small amounts of calcium.
Zinc
An estimated three out of four teenage girls fail to meet the recommended dietary allowance of 12 milligrams of zinc per day.
Inadequate zinc intake can decrease immunity, impair wound healing, and increase the occurrence of infections. Because red meat, chicken, and fish are the best sources of zinc, teens who follow a vegan diet often have difficulty meeting their daily needs.
Vitamin D
Also called “the sunshine vitamin,” vitamin D is essential for a healthy immune system and strong bones. It also is important for brain health. In addition to sunlight, foods such as sardines, salmon, egg yolks, fortified milk, and tuna are rich in vitamin D.
Children who are obese, have dark skin, or avoid going outside may be at risk for vitamin D deficiency and benefit from a vitamin D supplement to ensure their levels stay at a healthy level.
Iron
Teenage girls tend to eat less iron-rich foods than their body needs. In addition, they are at risk for iron deficiency due to the iron lost during menstruation.
Teenagers who follow a vegan diet are also at risk for iron deficiency because the body more easily absorbs animal sources of iron. For vegans, it is important to pair plant sources of iron like lentils and beans with a source of vitamin C like oranges or strawberries to promote absorption.
Folate
Though most people in the U.S. get enough folate, teenage girls[12] are particularly at risk for folate deficiency.
Inadequate folate intake can lead to sores on the tongue and mouth, skin color changes, and anemia. In pregnancy, folic acid deficiency can lead to neural tube defects and spina bifida, an important point for teenage pregnancies.
Many foods such as vegetables, fruits, nuts, and beans contain folate. Additionally, enriched bread, rice, and flour also contain folate.
How To Choose The Best Multivitamins For Teenage Growth
Ingredients
One of the main things you’ll want to consider before purchasing female teen multivitamins is the nutrients it contains. For example, teen girls who eat a lot of red meat may not need to have a multivitamin that contains iron or zinc.
You also will want to choose a good quality multivitamin that does not contain additives, fillers, or other unnecessary ingredients.
Brand Reputation
Finding out what real consumers say about the multivitamin or brand itself is a great way to decide if you should buy it.
You can go to the website’s review section, check Amazon, or go to other credible sites such as Trustpilot to check a brand’s reputation.
Third-Party Testing
To ensure that a multivitamin is safe, pure, and of good quality, you may consider choosing a product that a third party has tested.
This type of testing can give you peace of mind knowing that your teenager’s supplement does not contain potentially harmful ingredients. It also will help verify the quantities of ingredients listed on the product label.
Precautions
Teen multivitamins are generally a low safety risk. However, it’s always a good idea to discuss taking vitamins or supplements with your pediatrician or healthcare provider.
It is important to closely read labels to ensure there are no ingredients that your teenager may be allergic to.
Teens also should only take the amount recommended by the manufacturer. Avoid choosing multivitamins that contain more than 100% of the DV for nutrients to avoid nutrient toxicity.
Lastly, supplements are regulated by the FDA as foods, not as drugs. Vitamins may include ingredients that adversely interact with other medications or health conditions, and this is not under FDA jurisdiction. That is why you want to choose a trustworthy brand. Untrustworthy brands may include hidden, unsafe ingredients with little research backing their effectiveness. Always do your research and choose a trustworthy brand to minimize potential risks.
Final Thought
Today, more teenage girls are relying on heavily processed junk food, making it challenging to ensure vitamin and mineral needs are met.
A good quality multivitamin plays an important role when a teen’s diet lacks important nutrients. Teenagers who are picky eaters or follow restrictive diets will likely benefit from a multivitamin.
It’s important to always have a conversation with a doctor before taking dietary supplements.
Frequently Asked Questions
Teen girls are more likely to be deficient in several essential nutrients, including vitamin D, iron, zinc, and calcium. Instead of supplementing individually, consider taking a daily multivitamin to fill dietary gaps.
A teen girl needs important nutrients such as calcium, B vitamins, vitamin C, iron, vitamin D, zinc, folate, and vitamin A.
+ 12 sources
Health Canal avoids using tertiary references. We have strict sourcing guidelines and rely on peer-reviewed studies, academic researches from medical associations and institutions. To ensure the accuracy of articles in Health Canal, you can read more about the editorial process here
- Addressing Nutritional Disorders in Adolescents. (2018). Journal of Adolescent Health, [online] 63(1), pp.120–123. Available at: https://www.jahonline.org/article/S1054-139X(18)30182-4/fulltext
- National Institutes of Health (NIH). (2021). Highly processed foods form bulk of U.S. youths’ diets. [online] Available at: https://www.nih.gov/news-events/nih-research-matters/highly-processed-foods-form-bulk-us-youths-diets
- Wegmüller, R., Tay, F., Zeder, C., Brnić, M. and Hurrell, R.F. (2013). Zinc Absorption by Young Adults from Supplemental Zinc Citrate Is Comparable with That from Zinc Gluconate and Higher than from Zinc Oxide. The Journal of Nutrition, [online] 144(2), pp.132–136. Available at: https://pubmed.ncbi.nlm.nih.gov/24259556/.
- Nih.gov. (2021). Office of Dietary Supplements – Molybdenum. [online] Available at: https://ods.od.nih.gov/factsheets/Molybdenum-Consumer/#h4.
- Treviño, S., Díaz, A., Sánchez-Lara, E., Sanchez-Gaytan, B.L., Jose Manuel Perez-Aguilar and González-Vergara, E. (2018). Vanadium in Biological Action: Chemical, Pharmacological Aspects, and Metabolic Implications in Diabetes Mellitus. Biological Trace Element Research, [online] 188(1), pp.68–98. doi:https://doi.org/10.1007/s12011-018-1540-6.
- Jackson, P.A., Forster, J., Khan, J., Pouchieu, C., Dubreuil, S., Gaudout, D., Moras, B., Pourtau, L., Joffre, F., Vaysse, C., Bertrand, K., Abrous, H., Vauzour, D., Brossaud, J., Corcuff, J.B., Capuron, L. and Kennedy, D.O. (2021). Effects of Saffron Extract Supplementation on Mood, Well-Being, and Response to a Psychosocial Stressor in Healthy Adults: A Randomized, Double-Blind, Parallel Group, Clinical Trial. Frontiers in Nutrition, [online] 7. Available at: https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC7882499/.
- Hirayama, S., Terasawa, K., Rabeler, R., Hirayama, T., Inoue, T., Tatsumi, Y., Purpura, M. and Jäger, R. (2013). The effect of phosphatidylserine administration on memory and symptoms of attention‐deficit hyperactivity disorder: a randomised, double‐blind, placebo‐controlled clinical trial. Journal of Human Nutrition and Dietetics, [online] 27(s2), pp.284–291. Available at: https://pubmed.ncbi.nlm.nih.gov/23495677/.
- Nih.gov. (2021). Office of Dietary Supplements – Vitamin B12. [online] Available at: https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/.
- Nih.gov. (2015). Office of Dietary Supplements – Vitamin D. [online] Available at: https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/#h2.
- Pavan, R., Jain, S., Shraddha and Kumar, A. (2012). Properties and Therapeutic Application of Bromelain: A Review. Biotechnology Research International, [online] 2012, pp.1–6. Available at: https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC3529416/.
- Stringham, J., Stringham, N. and O’Brien, K. (2017). Macular Carotenoid Supplementation Improves Visual Performance, Sleep Quality, and Adverse Physical Symptoms in Those with High Screen Time Exposure. Foods, [online] 6(7), p.47. Available at: https://pubmed.ncbi.nlm.nih.gov/28661438/.
- Nih.gov. (2016). Office of Dietary Supplements – Folate. [online] Available at: https://ods.od.nih.gov/factsheets/Folate-Consumer/.
Written by:
Lindsey Desoto, RDN, LD
Medically reviewed by:
Medically reviewed by:
