The Best Vitamins for Teens 2024, According to Pediatricians

In an ideal world, you’d get all the nutrients you need from a healthy, balanced diet, thus making a list of the best vitamins for teens irrelevant. But we all know that’s easier said than done, especially when Pop-Tarts are sometimes the most convenient pre-class breakfast, and lunch somehow morphs into chicken nuggs plus fries…. for the third time in a week.

So there may be a place for taking vitamins as a teen. Just know, downing a daily pill, gummy, or chewable isn’t a surefire ticket to your healthiest you, and that it does pose some risks (more on those in a minute). That’s why it’s always smart to chat with your doctor before adding any type of vitamin or supplement to your wellness routine.

“Generally, the best way to think of vitamins and supplements is that they are supplements but not replacements,” says Andrew Elliston, MD, a board-certified pediatrician and cofounder of Elliston Pediatrics in New York City. “They don't replace the fact that someone eats very little healthy food or their diet is unbalanced.” But in some instances, he says, they can help “fill the void.”

The tricky part is that there are seemingly countless vitamins and supplements on the market today — and not all of them are effective or even safe. “The FDA doesn't regulate vitamins and supplements like they do medications,” Dr. Elliston explains, which means you have to take a manufacturer’s word that a product actually contains the ingredients listed on the label — and nothing else.

Unfortunately, “there's a surprisingly large number of those products that you can buy, especially online, that are contaminated with pharmaceutical products, or heavy metals, and things you definitely don't want,” Dr. Elliston says. Moreover, doses can vary widely, meaning you may end up with way too much or too little of the micronutrient you’re seeking.

To help make sense of this muddled topic, we talk with five pediatricians to get intel on taking vitamins as a teen, plus five products that could be helpful, depending on your unique needs. But again, you should definitely chat with your doctor before starting any of these options. (Sorry, not sorry if we sound like your health teacher.) Here’s what you need to know.

The best vitamins for teens, at a glance

• Best multivitamin: SmartyPants Teen Girl Multivitamin Gummies, $17
• Best vitamin D supplement: Nordic Naturals Vitamin D3 1000, $14
• Best for migraines: MigreLief Original Formula, $27
• Best iron supplement: NovaFerrum Yay, $18
• Best for strong bones: Viactiv Calcium +Vitamin D3 Supplement, $9

Your vitamins-for-teens questions, answered

• Should teens take vitamins?
• Are there side effects of taking vitamins as a teen?
• Are vitamins good for puberty?
• Is Centrum Advance good for a 16-year-old?
• How to pick a good teen vitamin
• Meet the experts

Best multivitamin: SmartyPants Teen Girl Multivitamin Gummies

Contains: 25 different nutrients (such as vitamins A, C, D3, E, and selenium, plus fish oil, including DHA, to name a few) | Form: gummy | Servings per bottle: 30

When shopping multivitamins, your best bet is to stick with reliable brands that have been around for a while, says Dr. Elliston. “My main advice to my patients is if they can buy it off the shelf at a pharmacy, it's probably a good choice,” he adds. Though he doesn’t recommend one specific multivitamin to teen patients, he often references a few big-name brands — one of them being SmartyPants, available at Whole Foods, on Amazon, and in many brick-and-mortar pharmacies — when discussing people’s options. This particular gummy vitamin is designed for teen girls (there’s also one for teen boys) and comes in three flavors: lemon, mixed berries, and orange. Moreover, it’s third-party tested, non-GMO tested, and gluten-free.

Important: Most doctors recommend first trying to get all the nutrients you need from a well-balanced diet before turning to a multivitamin, so chat with your pediatrician before buying this product.

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Best vitamin D supplement: Nordic Naturals Vitamin D3 1000

Contains: Vitamin D3| Form: soft gel pill | Servings per bottle: 120

Vitamin D deficiency can be really common among teens, and regularly taking a supplement can help increase your stores, which is important because this essential vitamin plays a role in bone health and immune function. Wendy Hunter, MD, a board-certified pediatrician and host of The Pediatrician Next Door podcast, recommends Nature Made or Nordic Naturals brands, with a slight preference for Nordic Naturals. This product contains 1,000 IU, the minimum daily amount that the Society for Adolescent Health and Medicine recommends for teens at risk of deficiency. Plus, it’s non-GMO tested, third-party tested for purity, and comes in a small, easy-to-swallow soft gel pill. Of course, if you think you may be lacking in Vitamin D, check with your doctor first before taking this supplement.

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Best for migraines: MigreLief Original Formula

Contains: Vitamin B2, magnesium, a proprietary blend of plant compounds | Form: caplets | Servings per bottle: 30

Dr. Hunter finds that teens who struggle with frequent migraines can sometimes prevent their headaches by taking magnesium and riboflavin (vitamin B2). This product from MigreLief ticks both boxes. “It’s really very safe to take MigreLief on a trial basis, but you should always try to figure out why you’re having headaches,” Dr. Hunter says, which is why she recommends checking in with your doctor before turning to this product.

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Best iron supplement: NovaFerrum Yay

Contains: Iron| Form: chewable tablets| Servings per bottle: 90

Some teens, especially teen girls who have heavy periods or are very competitive athletes, may benefit from an iron supplement, says Dr. Hunter. She recommends getting your levels checked by your doctor before starting one to ensure it will actually be helpful. “Iron can make you constipated, so you don’t really want to take it unless you need it,” Dr. Hunter explains. If you’re given the go-ahead, this product from NovaFerrum is one option worth considering. According to Dr. Hunter, NovaFerrum products “taste better than any other iron supplement and are better absorbed.” To boot, she says, they’re made with natural fruit flavors and sweeteners and contain zero added sugars.

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Best for strong bones: Viactiv Calcium +Vitamin D3 Supplement

Contains: Vitamin D, vitamin K, calcium, sodium| Form: chews| Servings per bottle: 60

A lot of multivitamins don’t contain calcium, says Dr. Elliston, an important mineral for bone health and, adds Rochelle Cason-Wilkerson, MD, pediatric clinical nutrition expert at Children’s Hospital Colorado, something teens need in higher amounts during pre-puberty and puberty. Think you may need to bolster your stores? Bring it up with your doctor. If they say a supplement could be worthwhile, these chews may be a solid choice. They contain calcium and vitamin D, which, when taken together, helps increase the absorption of calcium. Though Dr. Elliston doesn’t tell patients to definitely buy Viactiv, he sometimes uses the brand as an example when people ask about calcium supplements, describing them as “pretty good tasting, chewable supplements.”

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As we mentioned, you should try first to get all the micronutrients you need through a balanced diet before turning to supplements. That means lots of fruits and veggies, whole grains, lean proteins…. you know the drill. “Vitamins are absorbed best when they are extracted naturally from the foods that we eat,” explains Alexandra Gorab, MD, a pediatrician at Children’s Hospital of Orange County. And the American Academy of Pediatrics believes that healthy teens with well-balanced diets don’t need to take vitamins and supplements. 

Dr. Hunter is of the mindset that teen multivitamins are usually a waste of money. “Vitamin companies are exploiting your fears about not getting the right vitamins and are selling you something you don’t need so they can make a profit,” she explains. 

The exception to this is if you have a specific vitamin deficiency, which can be caused by gaps in your diet, lifestyle choices, and health conditions, including ones that mess with your body’s ability to properly absorb nutrients. Two of the most common nutrient deficiencies in teens are vitamin D and iron, according to Tessa B. Scripps, MD, board-certified general pediatrician and assistant professor of pediatrics in the Jack and Lucy Clark Department of Pediatrics at Mount Sinai Kravis Children's Hospital.

Many teens don’t get enough vitamin D. In fact, some studies have estimated that nearly 20% of adolescents and 32% of young adults qualify as vitamin D deficient, according to Dr. Gorab. Teens with an increased risk of deficiency, including those with chronic diseases, may need a higher daily dose and should check with their doctor on that, she says. “Puberty is a time of rapid growth for the human body and vitamin D is essential for strengthening our bones and supporting our immune system.”

Iron deficiency can be common in teenage girls who have irregular periods (think: heavy or prolonged bleeding, or cycles that happen more than every 28 days), as well as teens in the throes of a growth spurt, Dr. Scripps says, which tends to happen around age 10-14 years old for girls and 12-16 years old boys.

Although vegetarian and vegan diets have some health benefits, teenage boys and girls who follow vegetarian or vegan diets are at higher risk for certain vitamin deficiencies. According to Dr. Scripps, some of the most common nutrient deficiencies in teens on plant-based diets are iron, calcium, vitamin D, vitamin B12, and zinc.

“Vegetarians and vegans should be mindful of eating good sources of omega-3 fatty acids like flaxseed, walnuts, canola oil, and soy,” Dr. Scripps advises. “Nutritional sources rich in zinc include whole grains, legumes, and nuts. Alternatives to dairy for good nutritional sources of calcium include kale, broccoli, bok choy, and dried figs.”

Many over-the-counter vitamin supplements are largely safe, but taking too many of them can be toxic, Dr. Gorab warns. In fact, Dr. Scripps says, going beyond the daily recommended dosing of any vitamin “can be very harmful and dangerous.”

Specifically, it’s wise to be extra cautious with fat-soluble vitamins, including vitamin A, vitamin D, vitamin E, and vitamin K, since they are stored in your fat tissue and liver and thus aren’t easily eliminated from the body when consumed in excess. By contrast, water-soluble vitamins, including vitamin C and the B-complex vitamins (thiamin, riboflavin, niacin, pantothenic acid, pyridoxine, biotin, vitamin B6, folate, and cobalamin), enter your bloodstream and when there’s too much of them, your body simply pees out the extra, Dr. Gorab explains. Taking large doses of vitamins, especially those that are fat-soluble, can cause side effects such as rashes, nausea, GI problems, headaches, and even more severe medical issues, she says.

Also worth noting: Vitamins and dietary supplements can sometimes mess with your GI system if you down them on an empty stomach, Dr. Scripps says. For that reason she recommends taking all vitamins with food. Along those lines, keep in mind that constipation can be a side effect of taking vitamins and supplements with iron.

Lastly, remember that unlike pharmaceutical drugs, vitamins and supplements are not required by law to prove to the FDA that they meet quality standards, says Dr. Hunter. This means that “many supplements and vitamins are not tested and can contain more or less of the vitamin than is listed on the label,” she explains. Plus, some products may even be contaminated with harmful ingredients, like heavy metals and pharmaceuticals.

We probably don’t need to tell you that there’s a lot of physical growth that happens when you’re a teen. This brings with it increased nutritional needs. “A lot of times the parents as well as teens don't really know that, so they are still eating the same way they normally would, yet their body needs a little bit more,” says Dr. Cason-Wilkerson.

These increased needs are why Dr. Cason-Wilkerson sometimes discusses taking vitamins during puberty with patients; realistically, teens may not be eating a diet that’s well-balanced and varied enough to tick all the important boxes. “We know that teens need more calcium, iron, and folate for growth” during pre-puberty and puberty, Dr. Cason-Wilkerson says, so if teens aren’t getting enough of these essential nutrients and essential vitamins through foods (something that can be determined through a nutritional assessment conducted by a doctor or registered dietitian), she sometimes recommends a daily multivitamin supplement to fill in the gaps.

None of the experts we consulted specifically recommend Centrum Advance for 16-year-olds. If you’re interested in taking this product, ask your doctor for their thoughts. Whether or not a particular vitamin or mineral supplement is good for a teen depends on your unique health situation and is not a one-size-fits-all answer.

Not all teen vitamins are created equal. To up your chances for selecting a safe, effective product, choose a brand from a recognized, reputable retailer, Dr. Scripps says. Avoid buying from companies that are totally new or from those that keep changing their name and are only available online, Dr. Elliston adds. “If there's a new fad vitamin that's popping up on everyone's TikTok, that's probably not the best choice to start with,” he says. Especially if it promises grandiose results, like instantly better brain health, flawless, healthy skin, ironclad immune health, or 20/20 eye health.

Make sure to closely examine all ingredients on the label, check the dosages of the vitamins contained in each pill, and inform yourself about the purity of the ingredients, says Dr. Scripps. She recommends visiting websites like labdoor.com, which can help you evaluate which brands are the most pure. That’s important given that the FDA doesn’t regulate supplements.

Dr. Hunter, for her part, suggests looking for vitamins that say on the label that they are third-party tested (one example is the “USP” verification mark). These certifications mean the product has been evaluated by an organization to ensure it actually contains what the label says it does.

Beyond that, avoid vitamins with additives, artificial colors and flavors, and added sugars, says Dr. Gorab. Also, keep in mind that “a higher price does not mean the product is a better quality,” she notes.

Lastly, be really careful if you’re taking multiple supplements at once so that you don’t accidentally consume too much of a certain ingredient, Dr. Gorab says.

1. Andrew Elliston, MD, a board-certified pediatrician and cofounder of Elliston Pediatrics in New York City
2. Wendy Hunter, MD, a board-certified pediatrician and host of The Pediatrician Next Door podcast
3. Alexandra Gorab, MD, a pediatrician at Children’s Hospital of Orange County, a pediatric health care system in Southern California
4. Rochelle Cason-Wilkerson, MD, a pediatric clinical nutrition expert at Children’s Hospital Colorado
5. Tessa B. Scripps, MD, board-certified general pediatrician and assistant professor of pediatrics in the Jack and Lucy Clark Department of Pediatrics at Mount Sinai Kravis Children's Hospital