The 5 best vitamins for teens, according to a dietitian

Mamas everywhere understand the challenges of ensuring our children eat well, especially as they grow older and become more independent. It’s no secret that when kids reach their teen years, they have much more control over what they eat. From late nights to hanging out with friends, it can be harder to monitor their meals. And let’s not forget those rushed mornings when breakfast is often skipped in the mad dash out the door!

If you ask teenagers to name their favorite foods, don’t be surprised if their list is missing a few essential nutrients. While some teens may still choose broccoli and chicken, many rely heavily on ultra-processed foods for their daily caloric intake. According to research, these ready-to-heat meals, snacks and sweets make up almost 70% of the average teen’s diet. 

Multivitamins offer an easy way to ensure your teen gets all the essential vitamins and minerals if you’re concerned their diet is lacking. The best vitamins for teens complement their diet so they get the daily nutrients required for growth and development—and we’ve compiled some of our favorites below.

Does my teen need a multivitamin?

Teenagers go through so many changes—brain development, changing bodies and surging hormones. Bone growth in the teen years influences how strong bones are in adulthood. Nutrition matters for all of these. And if your child is an athlete, they may need even more nutrients to support performance and muscle repair. 

In a perfect world, your teen is getting all the nutrients they need from their food, but for those who need a little extra support, multivitamins can be a way to ensure they meet their needs (even if they eat nothing but pizza for a week). Giving your teen a multivitamin doesn’t mean the food they eat doesn’t matter—it’s a simple way to bridge the gap. Same goes if they’re following a predominantly plant-based diet—your teen may need a supplemental source of vitamin B12 to ensure they’re meeting their nutrient needs. 

Can I give my teen adult vitamins?

Technically teens can take adult vitamins, but you may need to adjust how much they take. A 14-year-old’s dietary needs differ slightly from a 30-year-old’s, so a multivitamin designed for teens may be a better fit so you don’t have to worry about your teen taking too much of any one nutrient.

If you do choose to give your teen an adult multivitamin, just make sure you double-check theand dosage instructions (and if you aren’t sure, it’s always a good idea to chat with your child’s doctor).

What to look for when buying a vitamin for teens

With so many options available, it’s hard to know which is the right fit for your teen. Aside from choosing brands with good reputations for quality and safety, you also may want to consider extra ingredients your child doesn’t need, like excess sugar and preservatives.

Many vitamins and minerals work together for your teen’s energy production, brain development, blood health, bone strength and immunity—including B vitamins, vitamin D, calcium and zinc. Adolescent girls have higher iron needs, so you may see iron added to some vitamins—often needed if your teen has a heavy period or doesn’t eat meat or iron-containing plant foods.