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Best Multivitamin For Teen Girls 2023: Top 6 Product Reviews


Reviewed by Dr. Drew Sutton, MD
Best Multivitamin For Teen Girls
Multi vitamins can provide multiple additional doses of certain vitamins to treat various deficiencies. Photo: Team Design

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​​​​​​In terms of physical health and development, adolescence is a very important time. Considering the hormonal changes and other physiological processes that occur in females during puberty, such as menstrual cycles, deficiencies of certain vitamins and other essential nutrients needed for proper growth are very common in teenage girls. This is where multivitamins come in. Several products designed specifically for teen girls can solve these problems in a way that is both effective on the body and pleasing to the taste buds. This leads to an important question: out of all the choices out there, which one is the best multivitamin for teen girls to take?

6 Best Multivitamins For Teen Girls 2023

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Ritual Multivitamin For Teens

  • Uses traceable GMO-free ingredients
  • Vegan-friendly
  • No artificial colors
  • Vitamin bundles are not personalized
  • May lack vitamin C and calcium

With promises of free shipping and easy cancellation, this brand of multivitamins can help any teen girl with vitamin deficiencies. These come in mint-flavored capsules as opposed to the typical gummy vitamins; their design allows for delayed release to help prolong their effects. Although it won’t help anyone with deficiencies in vitamin C or calcium, it can still take care of deficiencies in essential vitamins, along with folic acid and omega-3. On top of all that, the formula accommodates teen girls on a vegan diet!

Performance Lab NutriGenesis Multi

  • Vegan-friendly
  • Formula specifically for women
  • Contains over 17 essential nutrients
  • May be more expensive than other multivitamins

This company offers a formula specifically tailored to women’s specific nutritional needs to separate it from supplements that are better suited for men. The company prides itself on its use of NutriGenesis, a form of nutrition technology innovation that allows for more efficient and effective nutrients to be used as ingredients. These supplements (at least the ones designed for women) come in convenient capsules that are easy to swallow, with their small size allowing for comfortable digestion and maximum nutrient absorption.

Future Kind + Essential For Vegans

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  • Perfect for all ages
  • Easy to swallow: prevents nausea
  • Supports energy and mood
  • Designed primarily for vegans

While plant-based diets are undoubtedly healthy, they may not provide enough of certain essential vitamins, which may lead to vitamin deficiencies. These multivitamins are designed to accommodate vegans whose diets lack vitamins B12 and D. Along with Omega-3, these three essential nutrients comprise the bulk of each supplement. While this is arguably the best product on this list for teen girls on a vegan diet, it should be noted that it focuses solely on vegan dietary needs; non-vegans will have better luck and results with other multivitamins.

Persona Daily Vitamins Pack

  • Gluten-free
  • Has no added sugars
  • Certified by Informed
  • NSF approved for sports
  • Relatively pricey
  • Only two flavors

As the brand name may suggest, this company makes a personalized supplement plan consisting of products that would be suitable for each customer. This is done through a free online assessment that takes into account your physiology and health-related habits; the company’s algorithm uses that information to recommend what products would work best for you. These daily supplements come in high-quality packs created by the algorithm. Aside from its personalization process, these multivitamins improve energy, immunity, and stress.

Codeage Teen Fermented Multivitamin

  • A wide array of active ingredients are used
  • Vegan-friendly and keto-friendly
  • Non-GMO, dairy, soy, or gluten
  • May be more expensive than other multivitamins

Since each capsule is made using organic vegetables, it’s no wonder why this is another good product for vegan teens. In addition to the typical list of vitamins you’d find in other multivitamin supplements, it provides various other activated minerals less commonly found in similar products; these include calcium (leading to healthy bones), iron, and even potassium, among others. It even provides probiotics that allow for the prevention of treatment of acne that most teenage girls have to deal with!

SmartyPants Teen Girl Complete

  • 15+ active ingredients, including essential vitamins
  • Good taste
  • Supports immunity and healthy skin/hair/nails
  • May be more expensive than other multivitamins

While most multivitamin supplements on this list focus on treating vitamin deficiencies, this particular one focuses more on boosting immunity and the integumentary system. Each capsule carries 15 high-quality ingredients, from more common multivitamin ingredients such as Omega-3s to more uncommon ones such as DHA essential fatty acids. It may not be the best supplement for treating deficiencies, but it certainly contributes to healthy skin and bones!

What Is Multivitamin?

A multivitamin is a dietary supplement providing small extra portions of all the essential vitamins and nutrients. This can come in handy if someone’s nutrient intake is considered less than desirable, and the reasons for this can range from a physiological condition that affects nutrient intake to simply not eating enough fruits and vegetables. Multivitamins can also help those who have certain dietary restrictions or allergies that prevent them from getting their essential nutrients normally.

Why Should Teen Girls Need Multivitamins?

As teens’ bodies grow and develop, multivitamins can help with any vitamin deficiencies that can occur during this transition into adulthood. As the body matures, it will most likely need more quantities of certain nutrients to remain healthy. Teenage girls are no different. 

Since these vitamins are not naturally produced in their bodies, teen girls must get them from a well-balanced diet. However, there are some cases where this might not be possible to attain; some teen girls may have a poor appetite, need support for eye health, or have highly restrictive diets (i.e., vegan, keto, dairy-free,…) that negatively impact the intake of nutrients. This may also be possible due to cases of malabsorption[1] or even liver disorders.

How Do Multivitamins Help Teen Girls?

Multivitamins work by providing a small additional dose of specific vitamins and other essential nutrients to be digested by the consumer. These can help in cases of poor or suboptimal nutrition where not enough of various vitamins and nutrients are being provided through diet alone.

While not all teen girls will need multivitamins, they can certainly help those who need the extra support.

Health Benefits

Treats Vitamin/Nutritional Deficiencies

Multivitamins can help treat and prevent symptoms and diseases caused by deficiencies of certain vitamins[2] and other nutrients, including:

  • Night blindness 
  • Beriberi (vitamin B1/thiamin)
  • Pellagra (vitamin B3/niacin)
  • Scurvy (vitamin C)
  • Rickets (vitamin D)
  • Nerve and muscle damage (vitamin E)
  • Significant bleeding and poor bone health (vitamin K)

Boosts The Immune System

Studies have shown that many people (including teen girls) use multivitamin supplements for prophylactic or disease-mitigating purposes.[3] However, it should be noted that this is because deficiencies of some vitamins, such as vitamin A, can lead to an impaired immune system, resulting in an increased chance of catching acute bacterial/viral infections. Thus, multivitamins cannot decrease the chances of someone developing more severe chronic diseases,[4] such as cancer or cardiovascular disease.

Promotes Good Skincare

Some multivitamins provide probiotics, which are defined as live microorganisms that can both strengthen the skin and the innate immune system. In cases of healthy skin, certain strains of probiotics can allow for protection against pathogens and other foreign materials, including those that are directly linked to acne (a common ailment of puberty).

How To Choose The Best Multivitamins For Teen Girls?

There are three main factors to consider when choosing the best multivitamin supplements in any given case.

Nutritional Deficiencies

Although most multivitamin supplements contain the same list of vitamins, not every supplement carries the same amount of each one. Thus, it is essential to know exactly which ones you may need in the event of ingredient deviation. For instance, teen girls who have a deficiency in vitamin B may want to find a supplement that provides more vitamin B than other supplements.

Restrictive Diets

Specific multivitamins are designed to cover the downfalls of following certain diets, with the most common of these being vegan diets. This can also help in the event a teen has a picky diet or allergies to certain foods that may hinder their nutritional intake.

Other Common Ailments

Even if a teen girl does not suffer from symptoms of any vitamin deficiencies, some multivitamins can help with prevalent ailments that may be pathological. These can include acne and frequent infections caused by a naturally weakened immune system.


At least for the multivitamins listed in this article, it is recommended to take two to four capsules (or pieces in the case of vitamin gummies daily). Depending on the product, they can be taken with or without food, as food can either help or hinder the absorption of multivitamins.


Teens have different needs that may demand specific solutions. Our multivitamins for teens are designed for the unique period when our children transition to adulthood. A formula that offers a large variety of vitamins as their needs and dreams evolve to their future success.

Frequently Asked Questions

Are there any concerns when using multivitamins?

Multivitamins can help with vitamin deficiencies in both teenage boys and teen girls, but there are still many things they should be aware of when taking these supplements.

Can multivitamins be used as a substitute for a healthy diet?

No, they are only meant to be taken as dietary supplements. The body recognizes and absorbs the nutrients naturally found in foods much better than a supplement. For instance, certain fresh fruits, and vegetables or adding fish oil can provide more vitamins than any multivitamin ever can.

How safe are multivitamin supplements?

Like nearly every other drug or dietary supplement, the safety of a multivitamin product depends on how you use it. There are usually no serious side effects associated with multivitamins. But, of course, you should be careful not to take more than you need.

+ 4 Sources

EHproject has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We work mostly with peer-reviewed studies to ensure accurate information. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

  1. Soliman, A.T., Alaaraj, N., Hamed, N., Fawzia Alyafei, Ahmed, S.J., Shaat, M., Itani, M., Rania Elalaily and Soliman, N. (2022). Review Nutritional interventions during adolescence and their possible effects. PubMed, [online] 93(1), pp.e2022087–e2022087. doi:https://doi.org/10.23750/abm.v93i1.12789.
  2. Nih.gov. (2021). Vitamins. [online] Available at: https://www.ncbi.nlm.nih.gov/books/NBK548888/.
  3. Huang, H.-Y., Caballero, B., Chang, S., Alberg, A., Semba, R., Schneyer, C., Wilson, R.F., Cheng, T.-Y., Prokopowicz, G., Barnes, G.J., Vassy, J. and Bass, E.B. (2006). Introduction. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK38085/#A221384.
  4. Huang (2020). Multivitamin/mineral supplements and prevention of chronic disease. Evidence report/technology assessment, [online] (139). Available at: https://pubmed.ncbi.nlm.nih.gov/17764205/.


Christine is a certified personal trainer and nutritionist with an undergraduate degree from Missouri State University. Her passion is helping others learn how strong and healthy they can become by transforming their daily habits. Christine spends… See More

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