Best Multivitamin for Teen Girls

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 a 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 to 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 a higher risk for developing vitamin deficiencies or other health issues such as chronic fatigue and anemia.

Since I 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 and how they can drastically improve all-around health.

What about boys? > Best multivitamins for teen boys

TL;DR: What Is The Best Multivitamin For Teen Girls?

  • Essential for Teens (Hers) is the best multivitamin for teen girls. This multivitamin by Ritual was specifically designed to meet the health needs of teen girls ages 13-17 and contains 10 traceable nutrients.
  • Persona offers the best personalized multivitamin for teen girls. Persona designs multivitamin packs that are custom-tailored to the health needs of teen girls through the use of its online questionnaire. Teen girls may also add-in additional ingredients to reach their health goals.
  • NutriGenesis Multi by Performance Lab is the best multivitamin for teenage girl athletes. It contains 100% DV of over 17 essential daily vitamins and minerals required by teen athletes.
  • Rootine has the best blood-based multivitamin. It provides teen girls with custom vitamin packs that take into account their DNA, blood levels, and lifestyle habits.
  • Essential for Vegans is the best vegan multivitamin for teen girls. It contains the three key nutrients that vegans are most commonly deficient in and has removed everything else that is non-essential.

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5 Best Multivitamins For Teen Girls

Best Multivitamin For Teen Girls With iron: Essential for Teens (Hers) by Ritual

Best Multivitamins for Women

Most multivitamins contain vitamins that you may already have enough of. Some people 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.

Ritual 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.

Essential For Teens (Hers) contains 10 key nutrients needed for the growth and development of teen girls who are ages 13-17.  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 boost immune function.

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

  • No probiotics

Best Personalized Multivitamin: Persona Daily Vitamin Packs

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.

  • 80+ add-in options
  • Ingredients specific to the health of teen girls
  • Online assessment used to personalize vitamin pack
  • Not all ingredients are vegan friendly
  • Does not rely upon blood testing

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Best Multivitamin For Teenage Girl Athletes: NutriGenesis® Multi by Performance Lab

Best Multivitamin for Teen Girls

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.

The female version of this multivitamin contains higher amounts of folate, calcium, iron, and magnesium to help support healthy hormonal function and reduce the risk of forming iron-deficiency and osteoporosis.

This is the best multivitamin for teenage girl athletes since it contains the following major vitamins and minerals required for athletic performance and recovery: Vitamins B6, B12, D, E, K, folate, calcium, iron, and magnesium.

  • 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 Blood-Based Multivitamin: Rootine Custom Vitamins

Best Prenatal Vitamins

Rootine’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.

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

Best Vegan Multivitamin: Essential for Vegans by Future Kind

Best Multivitamin for Vegetarians

Future Kind has developed the premier essential vegan multivitamin that is specifically designed for those who consume plant-based diets. Its formulation is designed to fight the most common vegan deficiencies in order to promote better energy, boost the immune system, as well as support mood and cognition.

This is great news for teen girls who follow a vegetarian or vegan diet since Future Kind has identified the three key nutrients that vegans are most commonly deficient in and has removed everything else that is non-essential. Its formulation consists of Vitamin B12, Vitamin D, and Omega-3, all of which are commonly found in animal-based food products.

Teen girls should take 2 softgels daily with a glass of water, preferably with food. Each daily serving provides 400mcg of B12, 650 mg of algal omega 3 oil, and 50mcg of Vitamin D3.

  • Vegan-friendly
  • Contains 3 major nutrients that most vegans are deficient in
  • Doesn’t provide excessive amounts of other nutrients
  • Some vegans may require additional nutrients
  • Only contains 3 major nutrients

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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].

Vitamins For Teenage Girls

The following vitamins are the most essential for teenage girls:

  • 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.

Best Vitamins For Teenage Skin

Most girls will experience issues with their skin throughout their teenage years. In order to reduce dryness and inflammation, prevent acne, and improve overall skin health teen girls should include the following vitamins and minerals within their diet and supplement regimen:

  • B Vitamin Complex (2, 6, 9, 12) – Essential for collagen production and the reduction of inflammation.’
  • Vitamin C – Supports collagen synthesis and has antioxidant properties.
  • Vitamin D3 – Protects skin cells from sun damage and also improves skin cell repair.
  • Vitamin E – Reduces inflammation and has antioxidant properties.
  • Vitamin K2 – Aids the skin in retaining moisture through improving skin barrier function.
  • Boron – Extends the half-life of vitamin D which helps protect the skin from sun damage.
  • Calcium – Helps the skin to maintain natural moisture and promotes skin cell renewal.
  • Copper – Aids the production of both collagen and elastin which support skin structure.
  • Magnesium –Promotes the absorption of calcium which leads to better moisture retention.
  • Manganese – Promotes collagen formation.
  • Selenium – Protects the skin from sun damage and provides antioxidant protection.
  • Zinc – Protects the skin from sun damage and provides antioxidant protection.

Best Vitamins For Teenager Hormones

Teen girls are notorious for having hormonal issues, especially those that lead to acne and are related to the menstrual cycle. Some parents may feel more comfortable taking a natural approach to resolving hormonal issues experienced by their teen girls rather than use strong medication, birth control, or over-the-counter products that may contain potentially harmful chemicals.

Thankfully, there are several vitamins, minerals, and supplements that play a major role in resolving hormonal issues in teen girls.

Some of the best vitamins for teenager hormones include vitamins A, D, E, and K2. Other vital nutrients include omega fatty acids, probiotics, and specialty herbs.

We recommend Persona as the best multivitamin for teenager hormones. The following add-in options are directly targeted to the regulation of hormones and improving the most common health issues experienced by teen girls:

  • Borage with Saffron – Eases PMS symptoms and supports a healthy inflammatory response.
  • Fermented Ginseng – Helps ease the negative effects of hormonal issues related to stress.
  • Pycnogenol® – Promotes healthy circulation and reduces menstrual cramps.
  • DHA w/Vitamin D – Play a major role in the production of serotonin and aids overall cognition and mood.
  • Chromium Picolinate – Helps reduce cravings experienced during PMS and promotes weight management.
  • Vitamin C with Bioflavonoids – Promotes the health of skin and reduces inflammation.
  • Probiotic – Has anti-inflammatory benefits and promotes overall health and well-being.

Chewable Teenage Vitamins

Best Multivitamins for Kids

Some teen girls have difficulty with taking vitamins in capsule-form and prefer chewable vitamins instead. Chewable vitamins provide teenagers with an easier and better-tasting way to take their daily vitamins.

We recommend Elderberry Gummies by Essential Elements as the best option for chewable teenage vitamins.

Its 4-in-1 formula contains the major immune-boosting ingredients of Sambucus nigra (Black Elderberries), Vitamin C, Echinacea purpurea, and Propolis which work hand-in-hand to boost the immune system of teen girls and reduced the severity and duration of upper respiratory infections that may be experienced seasonally.

Best Organic Multivitamin For Teen Girls

Although it’s important for teen girls to consume the right vitamins and minerals to support their health, it’s just as important to use a multivitamin that contains 100% organic ingredients. The use of a fully organic multivitamin ensures its overall safety and provides parents with the assurance that they are providing their teen girls with the cleanest and best-sourced ingredients possible.

Out of the above brands, Future Kind offers the best organic multivitamin for teen girls. Future Kind only uses organic ingredients that have been approved by dietitians, are made in the USA, and have been 3rd party tested. Additionally, all of Future Kind’s products are 100% vegan and made using 100% recycled packaging.

The company’s use of organic suppliers enables it to support the most environmentally friendly farming practices which in turn leads to the healthiest and cleanest ingredients available on the market.

Final Thoughts

As we’ve seen, the use of 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

What is the Best multivitamin for teenage girl

If you follow our advice we recommend you take a complete multi. Depending on your desire to take 2 or to take 4 daily multivitamins we recommend Ritual Teen (2x daily) or Performance Lab (4x daily).

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.

Kathryn Giuffrida MPH

Kathryn obtained a MPH in Toxicology & Risk Assessment from the University of South Florida in 2018. She's also a year-round swimmer who qualified to compete in the 2020 TYR Pro Series.

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