Finding the best multivitamin for teenage girls can be overwhelming, but it’s important to choose one that fills nutritional gaps without replacing a balanced diet.
As a pediatric dietitian, I always emphasize a food-first approach when it comes to nutrition. Teaching kids—especially teen girls—to build a healthy relationship with food is my primary goal.
But let’s be real: over 90% of teenage girls aren’t eating enough fruits, vegetables, or dairy, which means most aren’t getting enough calcium, magnesium, potassium, or vitamins D and E.
That’s where a multivitamin can help! Think of it as a safety net or insurance policy to fill in those nutritional gaps. But not all multivitamins are created equal, and choosing the right one matters.
In this post, I’ll walk you through what to look for in a multivitamin for teen girls and share my top registered dietitian-approved picks.
Does Your Teenage Girl Need a Multivitamin?
Before you grab the first bottle off the shelf, it’s worth considering whether your teen actually needs a multivitamin. While there are very few risks in taking a basic multi, getting too much of certain nutrients (especially from individual supplements) isn’t ideal long-term.
Here are some common reasons I recommend a daily multivitamin for teens:
- Irregular eating patterns
- Skipping meals frequently
- Picky eating or cutting out entire food groups
- Intense sports or activity schedules
- Following a vegetarian or vegan diet
If any of these sound familiar, a daily multivitamin could be a simple way to help ensure your teen gets the nutrients they need.
Essential Nutrients for Teenage Girls
Teens have growing bodies and unique nutritional needs, so it’s important to focus on their diet first.
Here are some key nutrients I prioritize, and I turn to supplements if they aren’t getting enough:
Iron
Teen girls have higher iron needs due to menstruation. Low iron can cause fatigue and weakness.
Some multivitamins include iron, but not all. If your teen is anemic, a separate iron supplement is best. Otherwise, aim for a multi with 20–30% of daily iron needs.
Calcium & Vitamin D
Critical to build strong bones, but most teen girls don’t get enough from food alone. Calcium is rarely included in multivitamins, so if your teen is deficient, a separate calcium supplement is better.
However, vitamin D should be a must-have in a multi!
B Vitamins (B6, folate, thiamin, etc.)
These support energy, brain function, and mood. Look for 50–100% of daily needs. If your child is vegan, make sure to especially prioritize vitamin B12.
Zinc
Important for growth and a healthy immune system. This is a non-negotiable for me when choosing a multivitamin for teens!
The Best Multivitamin for Teenage Girls
There’s no “one-size-fits-all” solution for choosing the best multivitamin for your teen.
The best choice depends on things like the form (gummy, pill, liquid, powder) and which nutrients are most important for her. As always – this is not medical advice! Speak with your teen’s pediatrician can help you figure out if there are any specific nutrients she needs more of.
Check for third-party testing: Look for labels that say the product has been tested by independent organizations (like USP, NSF) to make sure it’s pure and accurate.
Pick a form she’ll actually take: Whether it’s a gummy, chewable, liquid, or pill, the best multivitamin is the one your teen will actually remember to take. Consistency is key!
Here are my top RD-approved picks!
Best Gummy – Smarty Pants
Gummy vitamins sometimes get a bad reputation for being “candy,” but if it’s a format your teen likes and actually remembers to take, it’s a win.
Plus, it’s a myth that gummies are absorbed worse than pills, and 5 grams of sugar isn’t a big deal when your teen is getting all those nutrients. SmartyPants offers a wide variety of essential vitamins and minerals, plus it’s from a well-known, trustworthy brand.
✓ No artificial sweeteners (5g added sugar)
✓ Huge variety of essential nutrients
✓ Great source of vitamin D (800 IU – 100% of daily needs)
✓ Added omega-3 fish oil
✓ Third-party tested with Clean Label Purity Award
Best Pill – Naturelo Teen Multivitamin
If your teen is fine with taking pills, Naturelo Teen Multivitamin is a great all-around pick. It covers all the basics, including iron and calcium, which are often lacking in teens’ diets. It’s a solid choice for general support across the board.
✓ Great variety of nutrients without overloading on any one
✓ Includes iron and calcium, which are often missing in teen diets
✓ “Natural” sourcing for potentially better absorption
✓ Vegan capsules
✓ Third-party tested with “GMP certified” label
Best unflavored powder – Ella Ola
Use the code “TPD15” for 15% off
Ella Ola is perfect for teens who have trouble with pills or gummies. It’s a tasteless powder you can mix into anything, making it ideal for picky eaters or teens with neurodivergence (like ADHD or autism).
While it has slightly lower amounts of each nutrient, it still does a good job of filling in the gaps.
✓ Tasteless powder that’s easy to mix into drinks or food
✓ Good source of vitamin D
✓ Simple ingredients—no sugar, artificial sweeteners, or dyes
✓ Free from the top 9 food allergens, gluten-free, and vegan
✓ Third-party tested with Clean Label Purity Award
Best Liquid – Mary Ruth’s
Mary Ruth’s liquid multivitamin is a great option if you have multiple children of different ages – the whole family can take it!
Besides the convenience and cost -effectiveness, it offers a well-rounded blend of essential vitamins and minerals, with a strong source of vitamin D. The liquid format is easy to take, making it ideal for younger kids or those who prefer not to take pills.
✓ Liquid format for teens who don’t like pills
✓ Raspberry flavor, sugar-free
✓ Great for the whole family—convenient and affordable
✓ Good source of vitamin D
✓ Third-party tested with Clean Label Purity Award
Every teen is unique, so there’s no single “right” multivitamin for all. Hopefully, this post has given you some guidance on what to look for and some brands to consider.
Remember, a multivitamin should be a supplement to, not a replacement for, a healthy diet. f you’re struggling to navigate your teen’s nutrition or need more personalized advice, feel free to schedule a free 10-minute consultation with me! Let’s make a glam plan for your teen together!
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