6 Best Vitamins for Teens

As a parent, you want the best for your child. You know that teaching your son or daughter to develop good nutritional habits is one of the best gifts you can give them.

Good nutrition and a balanced diet are extremely important for growing kids – but as every parent knows, it’s not always easy to get your child to eat healthy foods.

A good vitamin supplement can help ensure that your child gets all the vitamins and minerals they need to support their growth and development (and avoid vitamin deficiencies).

In this blog post, we will discuss 6 of the best vitamins for teenagers!

Keep in mind dietary supplements are lightly regulated by the FDA. Their stated claims have no guarantee. They aren’t cures or treatments for any diseases.

Please check with your doctor before starting any supplement program and know that we include items that we trust will be useful to our visitors. If you click one of the links on our site, we may get a commission. If you have questions see the FAQ section below – now let’s dive in!

Best Tasting & Most Reviews – OLLY

  • Price = $12.88
  • # of Servings = 35
  • Price per Serving = $0.36
  • Product Reviews = 4.7/5 (21,499 reviews)
  • Serving Size = 2 Gummies
  • Taste / absorption = Berry Melon Besties
  • Labeled Effect = Supports your cells’ ability to generate energy & help keep you feeling fine.
  • Food Allergens = Gluten free, Safe
  • Pros = High quality blend of vitamins and minerals, competitive pricing, the most number of reviews
  • Cons = Would be fine for male teens as well but marketing is only for girls

About Teen Girl Multi

Introducing OLLY Teen Girl Multi Gummy, a delicious and nutritious gummy supplement packed with 15 essential vitamins and minerals to help active teenage girls feel their best and shine their brightest.

While the marketing is only for girls, guys can equally benefit!

Made with natural flavors and colors, these chewable teenage vitamins taste like a treat that your teen will love taking every day.

OLLY Teen Girl Multi Gummy is an easy and convenient way to help ensure that your teen of whatever gender is getting the nutrients she needs to support her busy lifestyle. Add it to your teen’s daily routine, and they’ll be on their way to a lifetime of good health.

However, it’s really the incredible number of reviews which sets this supplement apart.

Made by Olly:

Began in 2013 and now located in San Francisco, California. Certified B Corporation. Brand values include people, culture, passion, greater good. According to ReviewMeta.com, Olly gets a 4.1/5 average adjusted rating from 928 verified reviews. 

  • Start = 2013
  • Revenue = $75 million
  • Employees = 30
  • Mission = make nutrition delightfully easy
  • Third Party Certifications = Certified B Corporation
  • Third Party Reviews = 4.1/5 average rating from 928 reviews

Best Overall – One A Day

  • Price = $8.98
  • # of Servings = 30
  • Price per Serving = $0.29
  • Product Reviews = 4.7/5 (5,515 reviews)
  • Serving Size = 2 Gummies
  • Taste / absorption = Unflavored 
  • Labeled Effect = Support the overall health of teenage girls
  • Food Allergens = Safe
  • Pros = Amazon’s Choice, high quality blend of vitamins and minerals, competitive pricing, lots of reviews
  • Cons = Would be fine for male teens as well but marketing is only for girls

About Teen Gummies

Introducing Teen for Her Multivitamin Gummies, a delicious way to make sure your teen is getting the essential nutrients she needs every day.

Same critique – While the marketing is only for girls, guys can equally benefit!

Each gummy is packed with Vitamins A, C, D, and E, as well as Calcium and Omega-3s, all in a natural strawberry flavor that your teen will most likely enjoy.

Plus, with no sugar added and only 5 calories per gummy, you can feel good about giving them to your teen on a daily basis.

Made By One A Day (owned by Bayer):

Owned by Bayer (a global enterprise in healthcare and nutrition worth $48 billion). According to ReviewMeta.com, One A Day gets a 4/5 average adjusted rating from 5,990 verified reviews.

  • Start = 1940
  • Revenue = $5 million
  • Employees = 28
  • Third Party Reviews = 4/5 average adjusted rating from 5,990 verified reviews

Best for Blue Light – Nature’s Way

  • Price = $12.95
  • # of Servings = 25
  • Price per Serving = $0.51
  • Product Reviews = 4.1/5 (3,956 reviews)
  • Serving Size = 2 Gummies
  • Taste / absorption = Citrus 
  • Labeled Effect = Supports cellular energy, heart health, immune health, eye health
  • Food Allergens = Safe
  • Pros = High quality and diversity of vitamins and nutrients with emphasis on eye health
  • Cons = Smaller serving size, slightly higher cost per serving than average

About Alive!

Looking for a complete and delicious daily multivitamin? Look no further than Teen Gummy Multivitamin! This gummies are packed with 17 essential vitamins and minerals, including the full B-vitamin complex, to support cellular energy, heart health, immune health, eye health, and antioxidant support.

Plus, their unique formula includes Lutemax 2020 to help shield and filter blue light from sun, LED, and digital devices. These Burst flavored gummies are sweet, tart, and delicious. And they’re made with food-based Orchard Fruits & Garden Veggies powder blend (75 mg per serving), so you know they’re good for you. Made with pectin, not gelatin.

While there is a smaller serving size and slightly higher cost per serving these are only minor downsides.

Made by Nature’s Way:

Nature’s Way is one of the most popular supplement companies. It’s been around for decades, and has a 4.2/5 average adjusted rating from 80,981 verified reviews. 

  • Start = 1969
  • Revenue = $98 million
  • Employees = 500
  • Mission = help people everywhere live healthy lives
  • Third Party Certifications = GMP, NSF, ISO, GMO Free
  • Third Party Reviews = 4.2/5 average adjusted rating from 80,981 verified reviews

Best for Young Children Age 4+ – Pure Formulas

  • Price = $26.60
  • # of Servings = 60
  • Price per Serving = $0.44
  • Product Reviews = 4.8/5 (33 reviews)
  • Serving Size = 2 Capsules
  • Taste / absorption = Unflavored
  • Labeled Effect = Specifically formulated to contain the essential nutrients to meet the recommended daily nutritional requirements for children and teenagers ages four and up
  • Food Allergens = Safe
  • Pros = Made by company with high quality standards
  • Cons = Fewer reviews

About Junior Nutrients

Pure Encapsulations’ Junior Nutrients is a multivitamin/mineral supplement specifically formulated to contain the essential nutrients to meet the recommended daily nutritional requirements for children and teenagers ages four and up.

Junior Nutrients is easy to take – just mix it with water or juice, or sprinkle it on food. And because it’s in powder form, there are no pills or capsules for your child to have to swallow. Plus, it comes in a great-tasting natural orange flavor that kids love.

While there are fewer reviews, we’ve done the research on Pure Encapsulations and see they are one of the most highly certified companies for quality standards.

Made By Pure Encapsulations:

Pure Encapsulations began in 2004. According to ReviewMeta.com, Pure Encapsulations has a 4.5/5 average rating from 12,280 reviews. Pure Encapsulations lists over 50 clinical studies going back to 2006 on their website.

  • Start = 2004
  • Revenue = $35 million
  • Employees = 170
  • Mission = it’s what’s inside that counts
  • Third Party Certifications = Egg Free, Gluten Free, GMO Free, GMP, Certification Made in the USA, Peanut Free, Wheat Free, Hypoallergenic, NSF
  • Third Party Reviews = 4.3/5 with 7,100 reviews

Best Chewable Tablets – Life Extension

  • Price = $16.88
  • # of Servings = 60
  • Price per Serving = $0.28
  • Product Reviews = 4.8/5 (28 reviews)
  • Serving Size = 2 Tablets
  • Taste / absorption = Berry flavor (no added sucrose)
  • Labeled Effect = Encourages nutritional balance with a daily multi-nutrient supplement
  • Food Allergens = Gluten free, NON GMO, Safe
  • Pros = High quality blend of vitamins and minerals, competitive pricing
  • Cons = Fewer reviews

About Children’s Formula

Children’s Formula, an easy-to-chew, berry-flavored tablet containing 18 essential vitamins and minerals. Overall, Children’s Formula promotes healthy development and encourages nutritional balance for kids.

With daily servings of vitamins A, C and D, your children will be getting the nutrients they need to grow up strong and healthy. Plus, Children’s Formula supports overall health, laying the groundwork for a lifetime of wellness.

While there are fewer reviews, this supplement contains the most # of vitamins and minerals at a competitive price and has chewable tablets.

Made by Life Extension:

Life Extension began in 1980 and is still going 40 years later. In 2021 ConsumerLab.com voted Life Extension as #1 Rated Catalog/Internet Merchant. According to ReviewMeta.com, Life Extension’s average adjusted rating of 4.1/5 from 24, 224 verified reviews. 

  • Start = 1980
  • Revenue = $168 million
  • Employees = 500
  • Mission = Achieve your goals with the best nutritional products that science can offer
  • Third Party Certifications = GMP, Non-GMO
  • Third Party Reviews = average adjusted rating of 4.1/5 from 24, 224 reviews

Best Vitamin D3 for Kids and Pregnant Women – Naturewise

  • Price = $13.99
  • # of Servings = 360
  • Price per Serving = $0.03
  • Product Reviews = 4.7/5 (3,800 reviews)
  • Serving Size = 2 Softgels
  • Taste / absorption = Unflavored
  • Labeled Effect = Supports a healthy immune system
  • Food Allergens = Gluten free, NON GMO, Safe
  • Pros = High quality and bioavailability, very low price per serving
  • Cons = Contains no other vitamins, minerals or herbs

About Vitamin D3 1,000

Sometimes, getting all the vitamins and minerals your body needs from diet alone can be difficult. That’s where supplements like NatureWise Vitamin D3 1,000 IU comes in – to provide you with an easy and convenient way to get your daily dose of this essential nutrient.

Vitamin D is important for many functions in the body, including supporting bone health, immune function, and more. Our Vitamin D3 is delivered in certified organic olive oil for superior absorption. Get your daily dose of Vitamin D3 today with NatureWise!

Made by Nature Wise:

Founded in 2012 in California, NatureWise aims to promote health and inspire wellbeing. According to ReviewMeta.com, NatureWise has a 4.2/5 average adjusted rating from 32,542 verified reviews.

  • Start = 2012
  • Revenue = $31 million
  • Employees = less than 25
  • Mission = Promote health and inspire wellbeing
  • Third Party Certifications = Manufactured in US
  • Third Party Reviews = 4.2/5 average rating from 32,542 reviews

What factors do we use to rank supplements?

1 – Price: What’s the price of the supplement? What’s the cost per serving? At Eating Enlightenment we value quality over price. However, all else being equal, then price comes into consideration. 

2 – Reviews: How many reviews for each product? What’s the average rating? How many third party reviews? We strongly believe in third party reviews. Many supplement companies list positive reviews on their website, but third party reviews include negative comments. We always go with third party reviews.

3 – Reputation: How reputable is the brand behind the supplement? How long has the brand been around? What’s their mission? We believe that a company’s intention is highly important and should be one of your top purchasing decision factors. See the top 21 most popular supplement manufacturers.

4 – Taste / Absorption = What’s the taste? How quickly does your body absorb the supplement? Do reviews mention any negative side effects like an upset stomach?

5 – Perceived Therapeutic Effect = What beneficial effects or feelings does this supplement promote? Learn if you are taking too many supplements.

6 – Food Allergens = Does the company provide allergen info?

7 – Science / Certifications: Does the company list transparent scientific studies on their website? Do third party certifications test the company’s supplement for quality control? How many certifications does the company have? Read here for more info about whether supplements are FDA approved.

8 – Pros/Cons: What are the pros and cons of each supplement? How is the supplement unique? For what situations is this supplement best?

Why are vitamins for teens supplements important? 

During the teenage years, the body is going through many changes. Hormones are raging, muscles are growing, and the brain is still developing. For teens, getting the right nutrients is essential for maintaining good health and supporting all of these changes.

Unfortunately, many teenagers don’t get enough of the key nutrients they need from their diet alone. That’s where supplements come in. Vitamins for teens help to fill in the nutritional gaps and ensure that teens are getting everything they need for optimum health.

From vitamin A for vision and skin health to zinc for immune function, vitamins and minerals play an important role in a teenager’s overall well-being. So if you’re a teen or the parent of a teen, don’t forget to add a daily supplement to your routine. It could make all the difference in your health and development.

How may teenagers benefit from supplements? 

There are many vitamins and minerals that are important for teenagers, in order to support their growing bodies and brains. While it is possible to get most of the nutrients they need from a healthy diet, sometimes that is not enough. That’s where supplements can help.

Teens who take a daily multivitamin tend to have more energy and better overall health. They also tend to sick less often. In addition, certain nutrients are important for specific teenage health concerns.

For example, calcium and vitamin D are important for bone health, and omega-3 fatty acids are important for brain development. So, if you’re looking for a way to support your teenager’s health, vitamins and minerals supplements are a great option.

Who should not take teen vitamin supplements?

Anyone who takes a vitamin supplement should be aware that too much of a good thing can actually be harmful. This is especially true for teen vitamins, which are often marketed as being packed with essential nutrients.

In general, it is best to get the vitamins and minerals you need from a healthy diet. If you are concerned that you are not getting enough of certain nutrients, or too much, talk to your doctor about whether a supplement might be right for you.

Otherwise, stick to eating a balanced diet and let your body get the nutrients it needs in the natural way.

What are the risks in taking teen vitamin supplements?

Just as important as it is for teens to get the proper amounts of vitamins and minerals through their diet, it is also important that they not take too much of any one nutrient.

While vitamin supplements can be a helpful way to ensure that teens are getting the nutrients they need, taking more than the recommended amount of any vitamin can lead to health problems. For example, too much vitamin A can lead to liver damage, while too much iron can cause gastrointestinal issues.

Therefore, it is important for teens to follow the instructions on the label and to speak with their doctor before starting any supplement regimen.

Additionally, social media these days has increased the risk of eating disorders within teens, so please be aware of the Typical Eating Disorder Warning Signs in Teens.

What time should teens take their vitamin supplements? 

There is no definitive answer to this question, as it depends on a variety of factors such as the specific vitamins and supplements you are taking and your own individual schedule. However, in general, it is best to take vitamins and supplements with meals in order to ensure that your body can properly absorb the nutrients.

For teens, who are often busy with school and extracurricular activities, taking vitamins and supplements in the morning may be the best option. This way, they can make sure to get the nutrients they need before their day gets too hectic.

Of course, if you have any specific questions about when to take your vitamins and supplements, you should always consult with your doctor or a registered dietitian.

Food sources for teens

Here are some of the best food sources for vitamins for teens:

  • Vitamin A: carrots, sweet potatoes, spinach, kale, tomatoes.
  • Vitamin B: whole grains, beans, nuts, seeds.
  • Vitamin C: oranges, grapefruits, strawberries, bell peppers.
  • Vitamin D: fatty fish, mushrooms exposed to sunlight.
  • Vitamin E: sunflower seeds, peanuts, almonds.

To learn more read The Most Important Vitamins For Teens For Memory And Mood.

Of course, this is just a starting point. There are many other foods that are rich in vitamins and minerals. The best way to ensure that you’re getting all the nutrients you need is to eat a varied and balanced diet.

If you want a specific meal plan you may want to order an online blood test for vitamin deficiencies to see if there are nutrient gaps in your diet, so that you can make sure you’re getting foods that satisfy any nutrient gaps.

How soon after taking supplements for teenagers will they feel better?

Vitamins for teens are often specially formulated to meet the increased nutrient needs of teenagers. While many teens take a multivitamin supplement, some may need additional amounts of certain vitamins and minerals due to poor dietary habits, increased physical activity, or certain health conditions.

Teens typically need more iron than younger children, for example, due to their growing bodies and increased blood volume. Girls also need more iron than boys, due to menstrual blood loss. Some teens may also be at risk for deficiencies in other vitamins and minerals, such as calcium, vitamin D, and B vitamins.

While taking a vitamin supplement can help correct a deficiency, it is important to remember that supplements cannot replace a healthy diet. Teens should still eat a variety of nutritious foods to obtain the nutrients they need.

Is it good to take vitamins as a teenager?

In general vitamins and supplements are beneficial for teens. In general, it is recommended that all teens get enough of the six major vitamins and minerals: calcium, magnesium, vitamin D, iron, zinc and folate. A multivitamin can help meet these nutritional needs if a teen’s diet does not provide sufficient amounts of these nutrients.

What vitamins do 14 year olds need?

Vitamins for 14 year olds include Vitamin A, Vitamin B complex, Vitamin C, Vitamin D, and Vitamin E. Each of these vitamins plays a key role in helping teens maintain healthy bones, skin, and vision. Additionally, these vitamins are important for energy production and immune system function.

Teens should also consume adequate amounts of calcium and magnesium to maintain strong bones. Foods rich in these essential nutrients include dairy products such as milk and yogurt; leafy green vegetables like spinach and kale and other green leafy vegetables; whole grains; nuts; legumes; fish; eggs; fruits like oranges and bananas; meats (especially red meats); fortified juices and cereals.

In addition to getting enough vitamins from food sources, teens can also supplement their diets with multivitamins.

Best Vitamins For Teens Conclusion

Getting the right amount of vitamins and minerals is essential for teens’ overall health. Eating a balanced diet and getting enough exercise are important steps to help make sure that teens are getting the nutrients they need.

Additionally, a dietary supplement can be helpful in ensuring that teens get all the essential vitamins and minerals their growing bodies require.

However, it is important to note that taking too much of any nutrient can lead to health risks, so it is important for teens to always follow the instructions on any nutritional supplements label and speak with their doctor before starting any supplement regimen.

By doing so, teens can ensure that they get all the nutrients they need without compromising their health.

If you are looking to start supplementing but aren’t sure where to begin, check out “What Supplements Should I Be Taking? Here Are Top 20”.

If you want to learn more about supplements and vitamins in general, read our Supplements and Vitamins – Ultimate Beginner’s Guide.

About the Author

Jared Levenson is a former binge eating wrestler turned Zen Buddhist Monk, Internal Family Systems counselor and nutrition wellness coach. He's helped hundreds of people through universal meal principles and internal family systems to make peace with food, stop binge eating, and find true health and wholeness.


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