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 Multivitamin for Teen Girls in 2020
Best Multivitamin for Teen Girls in 2020

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 Personalized Multivitamin for Teen Girls
Persona Vitamins
Best Personalized Multivitamin for Teen Girls
Persona Vitamins

This multivitamin pack can be custom-tailored to the unique health needs of teen girls through the use of a highly-detailed online questionnaire.

5 Min Assessment
Daily Packs
Approved by Doctors
Live Support
Mobile App

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Best Multivitamin for Athletic Teen Girls
NutriGenesis® Multi
Best Multivitamin for Athletic Teen Girls
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 Blood Work-Based Multivitamin
Best Blood Work-Based Multivitamin

Routine’s custom vitamin packs take into account your DNA, blood levels, and lifestyle habits to make sure you’re only the vitamins you need.

Provides Key Nutrients
Optional Subscription
Developed by Medical Professionals

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Top 5 Multivitamins For Teenage Girls

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.

Persona Vitamins

best personalized vitamin packs

Persona Nutrition provides teen girls with their own personalized, monthly subscription vitamin pack to best meet their specific health needs.

In order to best customize individual vitamin packs, customers should initially complete a quick assessment on Persona’s website to receive personalized, science-backed supplement
recommendations. Specific questions on this assessment gather information on specific types of diets, allergies and food sensitives, health conditions, medication use, and more.

Alternatively, customers may also use the option to filter vitamins by certain health needs on the products page. Products that are specifically offered as ingredients tailored to the health of teen girls include cranberry, fermented ginseng, circulatory support, and borage with saffron.

All vitamins and supplements offered by Persona adhere to FDA certified Good Manufacturing Practices and several of the ingredients included within its vitamin packs are trademarked, providing customers with greater transparency and trust.

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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 Prenatal Vitamins

Routine’s custom vitamin packs take into account your DNA, blood levels, and lifestyle habits to make sure you’re only taking the vitamins you need. The company is health-obsessed and has built one of the most sophisticated and elegant methods to hyper-personalize daily nutrition through the use of biometric testing.

Rootine prescribes 18 key nutrients in specific doses for your body, based on biometric data and an analysis of 50+ genetic markers proven to impact nutritional requirements.

Although its vitamin packs are not specifically labeled as prenatal vitamins, the team at Rootine has successfully helped women to build the ideal vitamin regimen to achieve optimal prenatal health through testing and clear communication with their health professionals.

The key nutrients included in Rootine’s vitamin packs include Vitamin B12, Vitamin B2, Vitamin B6, Vitamin C, Calcium, Copper, Vitamin D3, Alpha Lipoic Acid, Zinc, Folic Acid, Vitamin E, Phytosterols, Iron, Manganese, Magnesium, MSM, Selenium, and CoEnzyme Q10.

  • Customized vitamin packs
  • Slow-release for better absorption
  • Vitamin subscription (optional)
  • Developed by genetic scientists and medical professionals
  • Requires DNA/Blood report

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Why Teen Girls Need Multivitamins

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

Improves 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 the Risk of Forming 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 the 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 Teen Girls 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.

Best Multivitamin for Teen Girls FAQs

Which vitamins do teen girls need the most?

Teen girls typically have deficiencies in calcium, iron, zinc, and vitamin D and should use a multivitamin that provides them with their daily values for each.

How do the above vitamins help teen girls?

Calcium helps teen girls build strong bones and promotes the health and function of muscles and nerves.

Vitamin D also aids bone formation and maintains adequate calcium levels.

Iron aids red blood cell production which is crucial for teen girls who are experiencing rapid growth and the start of menstruation.

Zinc helps teen girls fight off illness and infections as well as promotes cell growth and healing.

Are there certain diets that place teen girls at a higher risk of forming vitamin deficiencies?

Teen girls who are vegetarian or vegan typically have deficiencies in iron, calcium, and Vitamin D.

In addition to supplementation with multivitamins, teen girls should make sure to include plenty of foods in their diet that provide them with the essential vitamins and minerals they need for proper growth and development.


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