best multivitamins for teen girls

Best Multivitamin for Teen Girls

best multivitamins for teen girls

If you’re a teenage girl like me then I’ve got a question for you:

Do you eat healthy, balanced meals each day?

If you’re anything like me then the chances are slim to none that you stay on top of your diet 24/7. Due to our hectic school-life balance we tend to eat a lot of junk food and often skip out on important meals like breakfast.

Rather than take the time to carefully choose what foods we eat, we often reach for on-the-go foods or eat whatever’s available at school. Unfortunately, these meals tend to have a low nutritional value which puts us at at a higher risk for developing vitamin deficiencies or other health issues such as chronic fatigue and anemia.

Since we have a hard time eating the right foods and making sure our bodies get enough vitamins and minerals we should aim to take a daily multivitamin. Although our food choices may not always be the best, we can ensure that our bodies are functioning the way they should through the use of multivitamins.

In this article we’ll review the top five multivitamins for teenage girls like us and how they can improve our health.

What about boys? > Best multivitamins for teen boys

TL;DR These are the Best Multivitamins for Teen Girls

Best Overall
NutriGenesis® Multi

This multivitamin product contains over 17 essential daily vitamins and minerals and has two separate formulations for men and women, from a trusted company.

17+ Ingredients
Male & Female Formulations
Free of Allergens
Optimal Dosages
Best Custom
Persona Vitamins

Persona Nutrition is another brand similar to the ones above. They give you customized vitamin packs intending to solve your individual needs.

FDA Compliant
Backed by Medical Professionals
Personal Assessment-Based
Ingredient Transparency
Major Vitamins and Minerals

40% off your order by using our link.

Best Value

Multivitamin that is specifically formulated for teenagers to provide them with the right amount of vitamins and minerals they need to optimize their well-being.

Specifically for Teens
Certified Non-GMO
Free of Allergens
Organic Ingredients
Best for Older Teens

Most multivitamins by Ritual include magnesium, iron, vitamin E, and folate which are all essential to maturing teenage girls.

Trusted Brand
Only Necessary Ingredients
Ingredient Transparency
Boosts Energy
Best Subscription Pack

Vitamins and supplements sold by Care/of come in the form of a monthly subscription pack which contains 2 – 14 different ingredients.

Quick Assessment
Personalized Questions
~14 Ingredients
Sustainably Sourced
Monthly Subscription

50% off and free shipping with code NCHIP


Top 5 Multivitamins For Teenage Girls

NutriGenesis® Multi by Performance Lab

The NutriGenesis®  Multi is an ultramodern multivitamin designed to improve overall health and aid  human performance. This multivitamin product contains over 17 essential daily vitamins and minerals and has two separate formulations for men and women. 

NutriGenesis® Multi is made with whole-food cofactors to aid absorption and is encapsulated in NutriCaps® to promote digestive comfort. The design of this multivitamin product supports healthy cell performance across all body systems leading to better overall health.

NutriGenesis® Multi is designed to support the following key areas of health:

  • Cardiovascular health
  • Metabolic performance
  • Immune function
  • Bones and joints
  • Energy metabolism
  • Healthy aging
  • Brain and nervous system
  • Muscle growth and function
  • Hormone balance
  • Skin, hair and nails
  • Digestive health

About Performance Lab 

Performance Lab offers a wide variety of training and nutritional supplements which aid human performance and promote all-around health.  Its supplements provide support for better sleep, vision, cognition, and energy as well as enhance muscle growth, strength, endurance, and training intensity.

Performance Lab uses premier nutrition technologies in order to revolutionize healthy performance nutrition as well as to provide the highest quality performance supplements available on the market. This company provides one of the world’s most sophisticated nutritional supplement systems for optimizing daily performance and long-range health.


Unique Features

Performance Lab goes above and beyond in its design of the NutriGenesis® Multi. The following are key features of this product which make it stand out against its competitors. 

Female Version 

NutriGenesis® Multi has specific formulations for women. The female version of this multivitamin contains higher amounts of folate, calcium, iron, and magnesium.

Women require higher amounts of folate to aid fertility and reduce birth defects. Additionally, women need more iron to reduce their risk of forming iron-deficiency anemia during child-bearing years. Finally, women need magnesium and calcium at higher concentrations to reduce their risk of osteoporosis.

Balanced Dosages

Although competing products may provide higher amounts of vitamins and minerals,  NutriGenesis® Multi contains precisely calibrated amounts of each essential vitamin and mineral. This provides women with the exact nutrition they need for proper function and repair as well as promotes optimal absorption while preventing the excretion of excess vitamins and minerals.

Non-GMO & Additive-Free

NutriGenesis® Multi is free of GMOs or additives and provides women with clean, naturally-sourced vitamins and minerals. Better yet, this product is lab-grown allowing it to be free of pesticides and herbicides.

  • Plant-based and vegan friendly

  • Free of additives, GMOs, and allergens

  • Optimal dosages

  • No information on probiotic in product

  • Only available for purchase on website

Best Custom: Persona Vitamins

best personalized vitamin packsPersona Nutrition is another brand similar to the ones above. They give you customized vitamin packs intending to solve your individual needs.

You have the option to complete a quick assessment on their website so they can recommend the best vitamin packs for your goals. Some interesting questions from their assessment include if you’re following any specific types of diets and if you have any allergies. 

You’ll also be asked about your health conditions and any medications you’re taking. This is to avoid recommending vitamins that may interfere with your medications.

Alternatively, you also have the option to filter vitamins by selecting your needs on the product page. E.g., if you choose ‘sleep’ as your need, you’ll be recommended to try vitamins that may help improve sleep quality. 


  • One of the best custom vitamin packs
  • FDA compliant
  • Backed by a team of medical professionals
  • Assessment includes questions about your diet, allergies, and medications.
  • Ingredient transparency
  • It might be slightly expensive, depending on your needs.

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Alpha-Teen by MegaFood

5 Best Multivitamins for Teen GirlsMegaFood® Alpha-Teen™ is specifically formulated for teenagers to provide them with the right amount of vitamins and minerals they need to optimize their well-being. This multivitamin and mineral supplement comes packed 1000 IU (25 mcg) of vitamin D to support health bones as well as 5 mg of FoodState® Iron to support healthy red blood cells.

This MegaFood product also contains several other key vitamins and minerals along with real food sourced from family farm partners, wholesome nutritional yeast, and other added nutrients. Teens ages 13-18 should take three tablets daily anytime throughout the day, even on an empty stomach.

MegaFood® Alpha-Teen™ is certified Non-GMO and has been tested for over 125 herbicides and pesticides. Additionally, it is vegetarian-friendly and free of major allergens such as gluten, dairy, and soy.

MegaFood® is a vitamin and supplement company which brings fresh-from-the-farm ingredients to tablet form. The company sells products which range from vitamins, minerals, probiotics, and herbal formulas and its supplements are designed to benefit all areas of health.

MegaFood® has joined forces with major farm partners including Foxy, James Lake Farms, Kauai Organic Farms, and Lundberg Family Farms in efforts to revolutionize a broken farming system and to nourish the world from the roots up.

  • Designed specifically for teens

  • Non-GMO and made from organic ingredients
  • Free of allergens and vegetarian-friendly

  • Each serving contains 3 tablets

  • Low amounts of certain minerals and blends

  • No specific recommendations for optimal use

Ritual Vitamins (18+)

Most multivitamins contain vitamins that you may already have enough of. Some people our age assume that the more vitamins you take, the better your body runs. However, that’s not necessarily true.

Although our bodies can use most of the vitamins we consume, it will excrete some of the excess vitamins through urine and sweat. Additionally, we get some of our vitamins through our drinks along with our normal diets thus leaving us with unnecessary, extra vitamins that end up being wasted.

RitualRitual solves this problem by only giving you certain vitamins that your body may not always get from food alone. Most multivitamins by Ritual include magnesium, iron, vitamin E, and folate which are all essential to maturing teenage girls.

Their ‘Essential For Women’ vitamin pack contains nine important vitamins and nutrients needed for the growth and development for teen girls who are 18 or older.  Teen girls in this age group are oftentimes the most susceptible to health issues and need the help of multivitamins in order to develop properly and live their best.


Pros & Cons

  • Ingredient transparency
  • Contains only what you need
  • Optional subscription service
  • No Calcium or Vitamin C

  • No probiotics

  • No packs for the under 18 teen girls yet.


Care/of – Best Vitamins For Teenage Hormones

CareOf Vitamins Review

Did you know that for teen girls age 17 is the optimum stage of growth and development? During our late teens we will experience many hormonal changes as well as make lifestyle choices that can interfere with our health.

Care/of offers premium vitamin and supplement packs which are personalized for each of its customers needs. Care/of analyzes the lifestyle and health goals of its customers through a highly-detailed online survey that determines which products will best support the unique health needs of each individual. 

Vitamins and supplements sold by Care/of come in the form of a monthly subscription pack which contains 2 – 14 different ingredients. These ingredients consist of key vitamins, minerals, herbs, probiotics, and specialty supplements that support all major areas of health. 

Those who subscribe to Care/of will receive a box of monthly vitamins every 30 days as well as free shipping on orders over $20. Additionally, customers will be able to track their supplements, learn about how they work, and get new recommendations as their health changes through the Care/of app. 

Care/of is a privately held, New York-based supplement subscription service. The team at Care/of works closely with leading doctors, scientists, and nutrition experts on product development, recommendation logic, and to stay on top of the latest research findings. Care/of has traveled the globe in order to provide the most effective, bioavailable, and sustainable ingredients possible.


Pros & Cons

  • Customized to suit your needs and lifestyle
  • Premium quality and multiple times tested ingredients
  • Not available for under 18 teenagers

  • Comes in several pills

Main Reasons Why We Need Multivitamins

Here are some of the main reasons why we should consider taking multivitamins during our teens.

Improves Our Overall Health

Let’s be honest- we all want to look not only our best, but THE best as well!

As teenage girls we’re guilty of paying more attention to how we look compared to our peers and social media icons over prioritizing our health is as whole.

We often see our favorite celebrities promoting their weight loss products or see our friends have instant success with certain diets and fads and immediately want to try them out without even seeking medical advice or talking to our parents beforehand.

This not only has the potential to interfere with our growth and development but it can also have other health consequences such as low self-esteem and toxic mental health.

Reduces Risk of Vitamin Deficiencies & Osteoporosis

Many girls our age choose to follow a vegan diet due to its rising popularity. Although this diet may be best suited for some people, it may also cause anemia, hair loss, and substantial weight loss in others.

Since some girls associated dairy and meat products with weight gain they completely avoid it all together which puts them at a higher risk of vitamin D deficiency and increases their chances of developing osteoporosis in the future.

Decreases Risk of Developing Thyroid Disease

Teenage girls who under-eat are at a higher risk of not reaching their potential growth height. Research says that teen girls with stunted growth have a higher risk of developing thyroid and insulin hormone problems which will impact their health for the rest of their lives if not treated early on [4].

Improves Mood & Brain Function

It’s normal for teen girls to go through a lot of emotional roller coasters during their adolescent years. However, those who don’t get adequate B vitamins are at a higher risk of developing depression and cognitive impairment, such as weak memory [5].

What Vitamins Do We Need?

The following vitamins are the most essential to our health:

  • B vitamins – boosts our metabolism and promotes energy production
  • Vitamin C – fights infections and minimizes the duration of colds
  • Vitamin D – improves heart and brain function as well as bone health
  • Calcium – promotes proper development of bones and teeth
  • Iron – essential for red blood cells and stimulating muscle growth
  • Vitamin B12 –  improves red blood cells production and nerve cell function
  • Vitamin A – repairs damaged tissues and builds a strong immune system; also aids vision
  • Vitamin E & selenium –  prevent acne inflammation
  • Vitamin B6 – assists in the breakdown of the liver hormones, the prevention of acne, mood swings, and cravings sweets.

Final Thoughts

As we’ve seen, the use multivitamins by teenage girls can help them ensure that they consume an adequate amount of essential nutrients on a daily basis, especially when they don’t eat enough of the right foods. Although multivitamins are not a replacement for eating healthy and making the right lifestyle choices they can certainly help young women stay on top of their health and aid their growth and development. By consuming the right nutrients from an early age teenage girls and set themselves up for success for the rest of their lives.

If you’re a teen girl looking to boost your health then you should go through the above multivitamins and choose the one that’s best for you and your health goals. Before taking any kind of multivitamin supplement you should make sure to talk with your parents first as well as consult your doctor.

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