Best Multivitamins For Teen Girls

Dietary supplements for teenagers cannot replace a healthy diet. However, if your teenage daughter’s diet isn’t the best and you feel that supplements can help compensate for some of the nutritional deficiencies, then a multivitamin is a great option.

Vitamins and minerals are essential for our bodies to function properly every day. The most important vitamins for teens are Vitamins A, B, C, D, E, and K. Minerals such as Calcium, Iron, Zinc, and Magnesium are also essential.

In this article, we’ll explain which vitamins your teenage daughter needs, explore the best vitamins for teen girls, as well as the best multivitamins for teenage growth.

For teen boys, you can read Best Vitamins For Teen Boys.

Short on time? Go straight to our Top 3 Best Vitamins For Teen Girls.

What Is A Good Multivitamin For A Teenage Girl?

When deciding on which multivitamin to buy, it’s important to look at your teen’s diet.

If she loves salads and eats plenty of green leafy vegetables, then she might be getting quite a bit of zinc, iron, and magnesium already.

Similarly, if she loves fruit, she may be getting a lot of Vit C as well.

It’s vitally important that you check with your doctor first and discuss any possible vitamin deficiency that your daughter might have before purchasing any nutritional supplements. Your doctor will guide you on which essential nutrient your child might need.

Suppose your doctor has found that your teenage daughter is lacking a specific vitamin or mineral. In that case, it might be best to supplement with that specifically instead of a multivitamin.

When looking for a multivitamin to supplement a balanced diet, it’s best to find a multivitamin that contains the correct recommended dietary allowance (RDA) that your daughter needs.

Once you’ve established that daily multivitamins are recommended for healthy growth, it’s time to start doing your research.

Take note of the RDA of each vitamin for teen girls and look at the labels of several multivitamins for teens.

I’ve created a comparative table for you of the best multivitamins for teenage growth below.

Not all multivitamins are created equally, so we need to look at the blend of vitamins that they contain and their quantities to compare fairly.

Lastly, and most importantly, it is best to get a multivitamin that is organic and made from whole foods, rather than synthetic supplements.

Watch this highly informative video from Dr. Berg where he explains the importance of organic vs synthetic vitamins and minerals.

Best Vitamins For Teen Girls (Top Teenage Multivitamins)

Best Vitamins For Teenage Growth

Codeage Teen Multivitamin supplement is specifically formulated for teens aged 12 to 18, offering 25+ daily vitamins and minerals in an all-in-one solution.

Advanced teenagers formula includes essential vitamins and minerals as well as probiotics and enzymes.

Fermented supplements are designed to improve a nutrient’s bioavailability. Probiotics, enzymes, vitamins, and antioxidants are also available in fermented vitamins.

Vitamins	RDA	Codeage
A	700mcg	750 mcg
B1 Thiamin	1mg	1.3 mg
B2 Riboflavin	1mg	1.5 mg
B3 Niacin	14 mg	12 mg
B5 Pantothenic Acid	5 mg	5 mg
B6 Pyridoxine	1.2 mg	1.3 mg
B7 Biotin	25 mcg	150 mcg
B9 Folate/Folic Acid	400 mcg	680 mcg
B12 Cobalamin	2.4 mcg	2 mcg
C	65 mg	80 mg
D3	15 mcg	25 mcg
E	15 mg	20 mg
K2	75 mcg	75 mcg
Minerals
Calcium	1300 mg	110 mg
Chromium	24 mcg	25 mcg
Copper	890 mcg	0.06 mg
Iodine	150 mcg	120 mcg
Iron	15 mg	5 mg
Magnesium	360 mg	95 mg
Manganese	1.6 mg	1.6 mg
Omega 3 Fatty Acids	1.1 g	450 mcg
Phosphorus	1,250 mg	25 mg
Selenium	55 mcg	40 mcg
Zinc	9 mg	5 mg

Pros

• Targeted specifically for teens
• Non-GMO
• Vegan
• Contains every essential vitamin and mineral including Omega 3 Fatty Acids
• Probiotics & Enzymes included
• Contains no soy, gluten, milk, egg, wheat, GMOs, peanuts, shellfish, color additives, binders, or preservatives.

Cons

• Some complaints of stomach pain could be caused by high B-Complex.
• Expensive compared to other vitamins.

Note: Codeage also makes a Teen Clearface Adolescent Multivitamin pimple supplement which assists in learning your teen’s skin.

Best Organic Multivitamin For Teen Girl

Naturelo is formulated especially for teenagers (12-18 years old) to support their nutritional needs.

These whole food multivitamins are made with premium plant-based vitamins and minerals perfect for a teen on a vegan diet. It includes Vitamin D3 from lichen, Vitamin E from Sunflower, and Calcium and Magnesium from marine algae.

The activated B vitamins like Methyl Folate, B6 P-5-P, and B12 Methylcobalamin, and chelated minerals like Selenium and Zinc offer better absorption and bioavailability.

Vitamins	RDA	Naturelo
A	700mcg	675 mcg
B1 Thiamin	1mg	1.2 mg
B2 Riboflavin	1mg	1.3 mg
B3 Niacin	14 mg	12 mg
B5 Pantothenic Acid	5 mg	5 mg
B6 Pyridoxine	1.2 mg	1.7 mg
B7 Biotin	25 mcg	25 mcg
B9 Folate/Folic Acid	400 mcg	300 mcg
B12 Cobalamin	2.4 mcg	2.4 mcg
C	65 mg	75 mg
D3	15 mcg	15 mcg
E	15 mg	12 mg
K2	75 mcg	75 mcg
Minerals
Calcium	1300 mg	105 mg
Chromium	24 mcg	24 mcg
Copper	890 mcg	0.5 mg
Iodine	150 mcg	120 mcg
Iron	15 mg	4 mg
Magnesium	360 mg	105 mg
Manganese	1.6 mg	1.5 mg
Omega 3 Fatty Acids	1.1 g	-
Phosphorus	1,250 mg	50 mg
Selenium	55 mcg	40 mcg
Zinc	9 mg	8 mg

Pros

• Targeted specifically for growing teens
• Real organic whole foods
• Better absorption & bioavailability
• Non-GMO
• Vegan
• Natural Ingredients
• Money-back guarantee
• It contains every essential vitamin and mineral in the correct amounts

Cons

• It contains Maltodextrin – a sweetener with a high Glycemic Index, so it is not suitable for diabetics, if you have celiac disease or if on a ketogenic diet.
• Large capsule difficult to swallow for smaller kids (but can be opened and sprinkled on their meal)
• Some teens complained of headaches
• No Omega 3 Fatty Acids

Best Value Multivitamin For Teen Girls

SmartyPants offers a complete package of 20 essential vitamins and minerals your teen girl needs.

These gummy vitamins contain vitamins D3 for immunity, B12 to support energy metabolism, Omega 3 DHA from fish oil to boost brain health, and other essential teen vitamins.

These vitamins are made as gummies in tasty fruit flavors.

Vitamins	RDA	Smarty Pants
A	700mcg	350 mcg
B1 Thiamin	1mg	0.12 mg
B2 Riboflavin	1mg	0.13 mg
B3 Niacin	14 mg	16 mg
B5 Pantothenic Acid	5 mg	-
B6 Pyridoxine	1.2 mg	2.4 mg
B7 Biotin	25 mcg	37.5 mcg
B9 Folate/Folic Acid	400 mcg	400 mcg
B12 Cobalamin	2.4 mcg	3.2 mcg
C	65 mg	65 mg
D3	15 mcg	20 mcg
E	15 mg	15 mg
K2	75 mcg	12 mcg
Minerals
Calcium	1300 mg	-
Chromium	24 mcg	12 mcg
Copper	890 mcg	-
Iodine	150 mcg	150 mcg
Iron	15 mg	-
Magnesium	360 mg	-
Manganese	1.6 mg	0.8 mg
Omega 3 Fatty Acids	1.1 g	111 mg
Phosphorus	1,250 mg	-
Selenium	55 mcg	27.5 mcg
Zinc	9 mg	9 mg

Pros

• Free of allergens to dairy products (milk), eggs, shellfish, soy, peanuts, wheat, fish, and tree nut allergies.
• Gluten-Free
• Non-GMO
• No Synthetic Colors/Flavors
• Gummy – easy to take

Cons

• Contains added sweeteners
• Missing some vitamins & minerals
• Some teens complained of the fish oil taste

Best Chewable Gummy Multivitamin For Teen Girls

The One A Day VitaCraves Gummies are specially formulated to address the health concerns of teenage girls. These chewable multivitamins are essential for the optimal growth of girls during their teen years and come in tangy fruit flavors.

Vitamins	RDA	One A Day
A	700mcg	750 mcg
B1 Thiamin	1mg	-
B2 Riboflavin	1mg	-
B3 Niacin	14 mg	14 mg
B5 Pantothenic Acid	5 mg	-
B6 Pyridoxine	1.2 mg	1.2 mg
B7 Biotin	25 mcg	30 mcg
B9 Folate/Folic Acid	400 mcg	330 mcg
B12 Cobalamin	2.4 mcg	2.4 mcg
C	65 mg	65 mg
D3	15 mcg	15 mcg
E	15 mg	13.5 mg
K2	75 mcg	75 mcg
Minerals
Calcium	1300 mg	100 mg
Chromium	24 mcg	-
Copper	890 mcg	-
Iodine	150 mcg	-
Iron	15 mg	-
Magnesium	360 mg	-
Manganese	1.6 mg	-
Omega 3 Fatty Acids	1.1 g	-
Phosphorus	1,250 mg	40 mg
Selenium	55 mcg	-
Zinc	9 mg	-

Pros

• Teen Formula
• Free of corn syrup, artificial sweeteners
• Free of egg allergen, Dairy(Milk) allergen, Soy allergen, Fish/Crustacean Shellfish allergen
• Gummies – easy to take
• Teens say they taste good

Cons

• It contains glucose syrup and sugar
• Contains wheat
• Missing many minerals
• Contains Red #40 artificial colorant

Best Multivitamin For Teen Girls With Iron

This dietary supplement is specifically formulated for girls aged 12 to 17, supporting energy production, healthy skin, immune, bone, and overall health.

GNC contains high amounts of calcium and iron, which are two important minerals for athletes. Calcium helps athletes build strong bones, and protects against stress fractures. Iron transports oxygen to muscles.

However, the form of calcium is Calcium Carbonate which is not very bioavailable. It also includes zinc oxide, which is the most insoluble form of zinc, meaning that the absorption will be lower.

GNC is great for teen girls who need extra iron during menstruation and zinc to help reduce acne and support healthy skin.

Vitamins	RDA	GNC
A	700mcg	1500 mcg
B1 Thiamin	1mg	3 mg
B2 Riboflavin	1mg	3 mg
B3 Niacin	14 mg	20 mg
B5 Pantothenic Acid	5 mg	10 mg
B6 Pyridoxine	1.2 mg	5 mg
B7 Biotin	25 mcg	300 mcg
B9 Folate/Folic Acid	400 mcg	400 mcg
B12 Cobalamin	2.4 mcg	18 mcg
C	65 mg	120 mg
D3	15 mcg	20 mcg
E	15 mg	20 mg
K2	75 mcg	80 mcg
Minerals
Calcium	1300 mg	300 mg
Chromium	24 mcg	120 mcg
Copper	890 mcg	2 mg
Iodine	150 mcg	150 mcg
Iron	15 mg	18 mg
Magnesium	360 mg	50 mg
Manganese	1.6 mg	-
Omega 3 Fatty Acids	1.1 g	-
Phosphorus	1,250 mg	50mg
Selenium	55 mcg	70 mcg
Zinc	9 mg	15 mg

Pros

• Formulated for teen girls
• No gluten, wheat, or dairy
• No artificial flavors
• Suitable for teens girls who need extra iron
• Zinc also good for teens with acne
• Good multivitamin for active teens and teen athletes

Cons

• Synthetic vs organic supplements (Ascorbic Acid, Cyanocobalamin, Thiamine Mononitrate)
• Contains Soy
• Contains Titanium Oxide
• Some nutritional dietary allowance values are too high for teen girls
• Large pills may be difficult to swallow

❤️ Suggested reading: How To Teach Your Teen Daughter To Use A Tampon

Best Kosher Supplement For Teenage Girls

The Maxi Teen Supreme is formulated specifically for the adolescent period of active growth for teen girls.

These 32 vitamins and minerals provide vital nutrients that improve hair, skin, nails, and organ health.

It contains powerful antioxidants to help protect the body from free radicals.

Vitamins	RDA	Maxi Teen
A	700mcg	2400 mcg
B1 Thiamin	1mg	10 mg
B2 Riboflavin	1mg	10 mg
B3 Niacin	14 mg	10 mg
B5 Pantothenic Acid	5 mg	20 mg
B6 Pyridoxine	1.2 mg	10 mg
B7 Biotin	25 mcg	300 mcg
B9 Folate/Folic Acid	400 mcg	666 mcg
B12 Cobalamin	2.4 mcg	100 mcg
C	65 mg	200 mg
D3	15 mcg	20 mcg
E	15 mg	-
K2	75 mcg	-
Minerals
Calcium	1300 mg	125 mg
Chromium	24 mcg	10 mcg
Copper	890 mcg	1 mg
Iodine	150 mcg	-
Iron	15 mg	15 mg
Magnesium	360 mg	-
Manganese	1.6 mg	1 mg
Omega 3 Fatty Acids	1.1 g	-
Phosphorus	1,250 mg	-
Selenium	55 mcg	10 mcg
Zinc	9 mg	1.5 mg

Pros

• Formulated for teen girls
• No milk, salt, wheat, fish, or gluten
• No artificial colors or flavors
• Certified Kosher
• It contains a digestive enzyme for enhanced absorption
• Includes the correct amount of iron for teen girls

Cons

• Some nutritional values may be too high for teen girls
• Some reviews say vitamin percentages are not as advertised
• Missing Vitamin E & K
• Strong taste

Best Selling Multivitamin for Teen Girls

This chewable multivitamin with 15 essential vitamins and minerals has the highest seller rating. You can choose the packaging (bottle, standard, or eco-friendly pouch), the count per pack (50, 70, 100, or 120), and the flavor (Berry, Melon, Immunity, Multi)

Vitamins	RDA	OLLY
A	700mcg	750 mcg
B1 Thiamin	1mg	-
B2 Riboflavin	1mg	-
B3 Niacin	14 mg	8 mg
B5 Pantothenic Acid	5 mg	5 mg
B6 Pyridoxine	1.2 mg	2.5 mg
B7 Biotin	25 mcg	750 mcg
B9 Folate/Folic Acid	400 mcg	200 mcg
B12 Cobalamin	2.4 mcg	24 mcg
C	65 mg	45 mg
D3	15 mcg	25 mcg
E	15 mg	15 mg
K2	75 mcg	-
Minerals
Calcium	1300 mg	100 mg
Chromium	24 mcg	35 mcg
Copper	890 mcg	-
Iodine	150 mcg	75 mcg
Iron	15 mg	-
Magnesium	360 mg	-
Manganese	1.6 mg	-
Omega 3 Fatty Acids	1.1 g	-
Phosphorus	1,250 mg	-
Selenium	55 mcg	55 mcg
Zinc	9 mg	5 mg

Pros

• Gluten-free
• No artificial colors or flavors
• Tasty gummy easy to chew

Cons

• It does not contain many minerals

Top 3 Best Vitamins For Teen Girls

Although you might be tempted to choose a multivitamin that has the highest amount of vitamins and minerals in it, this is not always the best choice.

Certain vitamins can lead to toxicity if taken in too high a dose. These are mainly your fat-soluble vitamins (A, D, E, and K.) These are stored in your liver and fatty tissues, so they are eliminated more slowly, and if you take more than your daily requirement, it could lead to toxicity.

If you take too many water-soluble vitamins (B-Complex and C vitamins), the excess will simply be excreted in the urine.

There is evidence that too much vitamin A can lead to liver damage, brittle nails, and hair loss. Too much zinc can interfere with the immune system, while niacin overdoses can cause rashes and vomiting.

1. Our top pick for the best vitamins for teen girls is Codeage.

There seems to be an optimal combination of the most essential ingredients in this multivitamin. It’s vegan, Non-GMO, contains no soy, gluten, milk, egg, wheat, GMOs, peanuts, shellfish, color additives, binders, or preservatives. It also contains probiotics and digestive enzymes, as well as Omega 3 Fatty Acids.

2. A very close runner-up is Naturelo.

Naturelo has a perfect RDA score across every vitamin, and only comes second as it does not include Omega 3 Fatty Acids. However, if you’re already supplementing with another Omega 3, and you’re looking for a multivitamin without it, then Naturelo is your best option.

3. For teens girls who need extra iron, teens with acne, and teen athletes, we think that GNC offers the best solution.

Because it comes with a teen formula for boys and girls, you get the exact combination needed for growing kids. However, we are a bit concerned with the high levels of vitamin A, which is double the recommended dietary allowance.

Conclusion Teenage Multivitamins

When choosing a multivitamin for your teen girl, first look at her diet and supplementation needs. She will get some nutrients (if not most) from a healthy diet and therefore might not need an expensive multivitamin with every vitamin and mineral available.

Your doctor might have given you some indication of a specific nutrient that she may be lacking, in which case you might need to supplement that vitamin only.

If you’re looking for a multivitamin that will give your teen girl the nutrients that she needs, then find one that doesn’t have more than 25% of the RDA of each vitamin or mineral.

Rather choose natural organic supplements over synthetic ones.

If your child has any adverse reaction to a multivitamin, you should discontinue use immediately and consult your doctor.

Your teen could be allergic to one of the ingredients. Your doctor should be able to look at the ingredients listed and find the possible culprit.

What Vitamins Should A Teenage Girl Take Daily?

To be able to choose the right multivitamin for your teenage daughter, you need to know which vitamins and minerals are important for healthy growth.

Below you’ll find a list of the essential vitamins and minerals, as well as the recommended daily allowance that a teenage girl can take.

Vit A

Vitamin A is a powerful antioxidant that helps with vision, skin health, and tissue repair.

Teenage girls aged 12-18 need 700 mcg or 2,333 IU per day.

Vit B Complex

Vitamin B complex is a group of water-soluble vitamins found together in various foods.

They help your body absorb and use other nutrients and convert these into energy. B-complex vitamins play a crucial role in nerve function and red blood cell production.

For an in-depth breakdown of which B vitamins your teen needs, please read Best Vitamins For Teens – B Complex.

• Vitamin B1 (Thiamin) – Teen Girls need 1 milligram of thiamin per day
• Vitamin B2 (Riboflavin) – Teen Girls need 1 milligram of riboflavin per day
• Vitamin B3 (Niacin) – Teen Girls need 14 milligrams of niacin per day
• Vitamin B5 (Pantothenic Acid) – Teen Girls need 5 milligrams of pantothenic acid per day
• Vitamin B6 (Pyridoxine) – Teen Girls need 1.2 milligrams of vitamin B-6 per day
• Vitamin B7 (Biotin)  – Teen Girls need 25 micrograms of biotin per day.
• Vitamin B9 (Folate/Folic Acid) – Teen Girls need 400 micrograms of folate per day
• Vitamin B12 (Cobalamin) – Teen Girls need 2.4 micrograms of vitamin B12 per day (Note: This vitamin can be harmful to someone with an allergy to cobalt.)

Vit C

Vitamin C is a powerful antioxidant that improves the body’s overall immune system. It increases the absorption of iron, which is an essential mineral for girls during their teenage years. Vitamin C promotes growth and tissue repair.

Teen Girls need 65 milligrams of Vitamin C daily.

Vit D

Cholecalciferol or vitamin D3 is a natural form of vitamin D that your body makes from sunlight.

Vitamin D3 aids in the absorption of calcium, which is essential for strong bones and makes teens less prone to injury. It also plays its part in boosting overall immunity.

Teen Girls need 15 micrograms (600 IU) of Vitamin D daily.

You might also want to read What Are The Effects Of Vitamin D Deficiency In Kids & Teens?

Vit E

A powerful antioxidant, vitamin E protects cells against free radical damage. Vitamin E is an important daily vitamin for teenage girls’ growth.

Teen Girls need 15 milligrams of Vitamin E daily.

Vit K

Vitamin K is necessary for the production of blood and bone tissue. It helps the body make specific proteins that prevent bleeding disorders. This is very important for young girls who suffer from heavy menstrual cycles.

Teen Girls need 75 micrograms of Vitamin K daily.

Watch the video below that explains which vitamins we need and how to get them.

What Minerals Should A Teenage Girl Take Daily?

Calcium

Calcium provides structure to bones and is necessary for muscles to move and for nerves to carry messages between the brain and body parts. Teens particularly need extra calcium for bone health during rapid growth and because they are constantly growing new cells.

Teen Girls need 1300 milligrams of calcium daily.

Chromium

Chromium is a mineral that helps prevent insulin resistance, diabetes, and weight gain.

Teen Girls need 24 micrograms of chromium daily.

Copper

Copper is a mineral necessary for making red blood cells, skin, hair, nerves, and bones in the body.

Teen Girls need 890 micrograms of copper daily.

Iodine

Your cells produce energy and use oxygen with the help of iodine, which is essential for normal growth and development.

Teen Girls need 150 micrograms of iodine daily.

Iron

Iron is essential for the function of the brain and the production of red blood cells. Teenage girls are at higher risk of developing iron deficiencies due to menstrual bleeding.

Teen Girls need 15 milligrams of iron daily.

Magnesium

Magnesium is crucial to maintaining healthy energy levels and hormone balance and helping to restore normal bone growth.

For a more in-depth look into magnesium, you can read more here.

Teen Girls need 360 milligrams of magnesium daily.

Manganese

A teenager’s body needs a lot of manganese because the mineral is critical for enzyme function.

Teen Girls need 1.6 milligrams of manganese daily.

Omega 3 Fatty Acids

DHA (Docosahexaenoic acid) or omega-3 fatty acids are healthy fats that can help with heart health, reduce depression, and improve memory and mental focus.

Omega-3 supplements may reduce ADHD symptoms, according to some research. Memory, attention, learning, impulsivity, and hyperactivity are all improved.

Teen Girls need 1.1 grams of Omega 3 daily.

Phosphorus

The mineral phosphorus is found in your bones. In addition to calcium, phosphorus is essential for building strong and healthy bones, as well as keeping other parts of your body in good condition.

Teen Girls need 1250 milligrams of phosphorus daily

Selenium

Selenium aids in thyroid hormone production, and it is vital for the proper functioning of cells in the body, so teens need plenty of it as well.

Teen Girls need 55 micrograms of selenium daily.

Zinc

Zinc plays an essential role in the development of cells, immune function, and blood clotting. Zinc boosts the body’s defense mechanisms against pathogens and promotes healthy metabolism. Additionally, it has been shown to be highly effective at treating acne, a common concern among teenagers.

Teen Girls need 9 milligrams of zinc daily.

Medical Disclaimer

Please note that I’m not a doctor, and this information should not be used as medical advice, treatment, or diagnosis.

The use of the information on this website is strictly at your own discretion.

I have read many articles on the subject and have linked to medical sites that have done extensive research on several products. Please feel free to refer back to these for more information.

Always consult your healthcare professional if you have questions.

A supplement taken in excess can have adverse effects.

Consult your physician before using if you have ever had or currently have any medical condition.

If you experience any negative reaction, stop using the product immediately and see a doctor.