The best multivitamin for teen girls balances iron, vitamin D, calcium, and B vitamins.
Teen girls juggle school, sports, social life, and screens—and many skip key nutrients. I see this often: energy dips, brittle nails, or mood swings that trace back to gaps in iron, vitamin D, or calcium. The right daily multi can bridge those gaps fast. It supports growth, skin, and focus while easing the mental load for parents. I tested today’s top picks and dug into labels like I’m shopping for my own family. Below is what actually delivers—without sugar-heavy gimmicks or fluff.
SmartyPants Teen Girl Multivitamin Gummies
SmartyPants Teen Girl Multivitamin Gummies hit the sweet spot for taste and function. The updated formula adds DHA and EPA omega-3s, which help with focus and mood. It also comes packed with vitamins C, D3, A, K2, and B12, plus zinc and biotin for skin and hair support. The gummies are gluten-free, with no synthetic colors.
What stood out to me is balance. Many teen gummies skip omega-3s, but this one includes them in real amounts. Vitamin D3 supports bone strength alongside vitamin K2, which pairs well with calcium from diet. I also like the heavier hit of B12, which supports energy on busy school days.
Pros:
- Includes DHA/EPA omega-3s for brain and mood
- Good blend of D3 and K2 for bones
- Biotin and zinc support clear skin and nails
- Great taste; easy compliance for picky teens
- Gluten-free with no synthetic dyes
Cons:
- Gummy format may add some sugars
- No iron, which many teen girls need
- Two gummies a day can run out fast for heavy users
My Recommendation
If your teen hates pills and needs a brain-skin-bones boost, this is a smart pick. It can be the best multivitamin for teen girls who want omega-3s with a tasty routine. It is ideal if your teen eats iron-rich foods, since this formula skips iron. For many families, the ease of use drives daily consistency, which matters most.
| Best for | Why |
|---|---|
| Picky eaters | Great taste and easy gummy format |
| Skin and hair focus | Biotin, zinc, vitamins A and C |
| Brain support | DHA/EPA omega-3s for focus and mood |
OLLY Teen Girl Multi Gummy
OLLY Teen Girl Multi Gummy focuses on skin and immune support, which many teens ask me about first. It includes biotin and zinc for breakouts, plus vitamin C. The flavor is Berry Melon, and it is easy to love. There are 15 essential vitamins in a chewable format.
This is a simple, compliant daily multi for busy homes. Calcium and vitamin D help build bones during growth spurts. I also like the zinc support for immune defense, especially in the school year. If your teen wants a tasty routine, this one makes “take your vitamins” a quick yes.
Pros:
- Tastes great; high teen compliance
- Biotin and zinc help skin and nails
- Includes calcium and vitamin D
- Good all-around micronutrient coverage
- Chewable and easy to add to mornings
Cons:
- No iron, which many menstruating teens need
- Added sugars typical of gummies
- Not ideal for sugar-restricted diets
My Recommendation
Choose OLLY if your teen wants better skin and a simple, tasty multi. It can be the best multivitamin for teen girls who struggle to swallow pills. It supports bones, skin, and immune health in one step. Add an iron supplement if your pediatrician says your teen needs it.
| Best for | Why |
|---|---|
| Teens focused on skin | Biotin and zinc blend |
| Easy daily habit | Great flavor and chewable form |
| Bone support | Includes calcium and vitamin D |
One A Day Teen Girls Multivitamin Gummies
One A Day keeps it clean and known. These gummies include B6 and B12 for energy, vitamin C, and biotin. The flavor is raspberry, and the jar includes 120 gummies for long-term use. This is a mainstream, reliable option that many families start with.
I like the balanced daily support, especially for school days. The B vitamins help with energy and brain function. Vitamin C aids immune health, which helps during busy sports seasons. It is a good entry pick if you are unsure where to start.
Pros:
- Trusted brand and easy to find
- Raspberry flavor is popular with teens
- Includes B12 and B6 for energy
- Large count for longer coverage
- Simple, broad coverage for daily needs
Cons:
- Likely no iron, so check labels if needed
- Contains sugar typical of gummies
- Not ideal for strict low-sugar diets
My Recommendation
Pick One A Day if you want a trusted, no-fuss gummy with energy support. It can be the best multivitamin for teen girls who need a baseline multi without added extras. It is great for first-time vitamin users. If your teen has heavy periods, ask your provider about adding iron.
| Best for | Why |
|---|---|
| New to vitamins | Simple formula from a known brand |
| Energy support | B6 and B12 for daily energy |
| Busy routines | Gummy format boosts compliance |
Teen Girl Multivitamin Supreme (60 Count)
This Teen Multivitamin Supreme goes beyond basics. It includes D3, iron, calcium, biotin, zinc, and even digestive enzymes. That enzyme blend can help some teens who feel bloated or have a sensitive stomach. It supports energy, immune health, and mood in a compact format.
Iron is a key win here. Teen girls often fall short, especially with heavy periods or intense sports. Calcium and D3 set the stage for strong bones. If your teen needs a pill-based multi with iron, this is a strong contender.
Pros:
- Includes iron for menstruating teens
- Digestive enzymes may aid digestion
- Calcium and D3 for bone support
- Zinc and biotin for skin and nails
- Targets energy, immune, and mood
Cons:
- Pill size may be large for some teens
- Iron can upset stomach if taken on empty
- 60-count may require frequent reorders
My Recommendation
If iron is a need, start here. It can be the best multivitamin for teen girls who struggle with low iron and low energy. The enzyme support is a nice bonus for sensitive tummies. Take with food to reduce iron-related nausea.
| Best for | Why |
|---|---|
| Menstruating teens | Includes iron to replenish stores |
| Sensitive digestion | Digestive enzymes to aid comfort |
| Active growth | Calcium and D3 for bones |
NATURELO Teen Multivitamin (60 Capsules)
NATURELO takes a whole-food approach. The capsule format is vegetarian and non-GMO. It includes vitamins and minerals sourced from plants, plus supportive blends from real foods. Many families find this gentler on the stomach than heavy synthetic blends.
I like NATURELO for steady daily coverage. It hits the core needs without a lot of sugar or fillers. Teens who can swallow capsules will get a clean-feeling option. It is a nice pick for health-focused homes.
Pros:
- Whole-food based for gentle digestion
- Vegetarian and non-GMO
- Capsules avoid gummy sugars
- Broad vitamin and mineral coverage
- Clean label appeal for picky parents
Cons:
- No omega-3s included
- May not include iron; check the label
- Capsules can be hard for some teens
My Recommendation
Go NATURELO if you want a clean label and gentle daily support. It can be the best multivitamin for teen girls who avoid added sugars and dyes. Pair with an omega-3 if focus support is a priority. It is a great “quiet” workhorse in a wellness routine.
| Best for | Why |
|---|---|
| Clean-label fans | Whole-food, non-GMO, vegetarian |
| Sensitive stomachs | Gentle capsule formula |
| Low-sugar diets | No gummy sugars or dyes |
MaryRuth’s Teen Multivitamin Gummies (Sugar-Free)
MaryRuth’s delivers a rare win: sugar-free teen gummies. They are vegan, non-GMO, and gluten-free. The blend includes vitamins A, C, D3, E, B6, B12, plus zinc, iodine, and biotin. It is a nice option for skin, immunity, and general wellness.
These gummies help families who want taste without sugar. I also like the iodine inclusion, which supports thyroid health. B vitamins help with energy and stress. If your teen wants gummies but you avoid sugar, this is a top choice.
Pros:
- Sugar-free gummies for low-sugar diets
- Vegan and non-GMO
- Strong skin support with biotin and vitamins
- Good immune blend with vitamins C and D3
- Easy for daily compliance
Cons:
- No iron; may need a separate supplement
- Some teens notice a slight aftertaste
- Availability can vary
My Recommendation
Pick MaryRuth’s if you want gummies without sugar. It can be the best multivitamin for teen girls who avoid added sugars but still want flavor. Great for skin, immune, and steady energy. Check with your provider if iron is needed on top.
| Best for | Why |
|---|---|
| Low-sugar lifestyles | Sugar-free gummy format |
| Vegan teens | Vegan, non-GMO, gluten-free |
| Skin and immune support | Biotin, zinc, vitamins C and D3 |
Teen Girl Multivitamin with Iron (120 Count)
This 120-count version mirrors the Supreme formula but lasts longer. It includes D3, iron, calcium, biotin, zinc, and digestive enzymes. That makes it a robust daily multi for teen girls who need iron. The larger bottle is budget-friendly over time.
I like the practical size here. Iron supports teens with heavy periods or intense sports. Zinc and biotin aid skin and hair during hormonal shifts. Enzymes can ease digestion, which helps with steady use.
Pros:
- Includes iron for common teen needs
- Digestive enzymes for comfort
- Big bottle improves value
- Calcium and D3 for bone growth
- Zinc and biotin support skin and hair
Cons:
- Pills may be large for some teens
- Iron can cause stomach upset if not taken with food
- Not a gummy; may reduce compliance in picky users
My Recommendation
Choose the 120-count if you want iron and better value. It can be the best multivitamin for teen girls with ongoing iron needs. The enzyme support is a bonus for comfort. Take with a snack to keep stomach calm.
| Best for | Why |
|---|---|
| Iron support | Includes iron for menstruating teens |
| Budget-minded families | Larger count for cost savings |
| Digestive comfort | Includes enzymes to aid digestion |
Codeage Teen Multivitamin (Whole Food)
Codeage blends organic whole foods with a full spectrum of vitamins A to K. It also includes omega-3s, which is rare in a capsule multi. The formula is designed for both teen boys and girls, which makes it a flexible household pick. It targets daily nutrition with a focus on real-food sources.
I like Codeage for families who value food-based nutrition in a capsule. Omega-3 inclusion supports focus and mood. The broad coverage helps fill common gaps from busy diets. It is a strong “one-and-done” style daily multi.
Pros:
- Organic whole-food formula
- Includes omega-3s for brain health
- Vitamins A to K for broad coverage
- Unisex option for multi-teen homes
- Capsules avoid added sugars
Cons:
- May not include iron; confirm on label
- Capsules can be large for some teens
- Price may be higher than basic multis
My Recommendation
Choose Codeage if you want real-food sourcing and omega-3s in a capsule. It can be the best multivitamin for teen girls who want brain and mood support without gummies. It suits wellness-focused families who prefer clean, food-forward blends. Add iron if your pediatrician recommends it.
| Best for | Why |
|---|---|
| Food-first families | Organic whole-food formula |
| Focus and mood support | Includes omega-3s |
| Multi-teen homes | Unisex coverage for boys and girls |
NATURELO Teen Multivitamin (120 Capsules)
This is the larger-count sibling of the NATURELO teen formula. You get the same whole-food based coverage, now with better value. It is vegetarian, non-GMO, and designed for teen girls and boys. The clean label makes daily use feel easy.
I reach for this when a family wants long-term consistency. It reduces the “out of stock” panic mid-semester. The capsule format avoids sugars and dyes. It is a predictable, steady vitamin base for a teen’s day.
Pros:
- Whole-food based and gentle
- Non-GMO and vegetarian
- 120-count offers stronger value
- Capsules avoid sugars
- Reliable daily coverage
Cons:
- No omega-3 content; consider adding fish oil or algae DHA
- Iron content may be low or absent
- Capsule swallowing can be a barrier
My Recommendation
Choose the 120-count NATURELO if you want clean coverage and better value. It can be the best multivitamin for teen girls who stick to low-sugar, dye-free routines. Add an omega-3 for study focus and a separate iron if needed. It is a great long-game pick.
| Best for | Why |
|---|---|
| Value shoppers | Larger bottle stretches the budget |
| Clean-eating families | Whole-food, non-GMO formula |
| Daily consistency | Simple, gentle, and sugar-free |
GNC Milestones Teen Girls Multivitamin
GNC’s Milestones line is built for teens, and this one targets girls 12–17. It supports energy production, skin health, bones, and immunity. The tablet format is robust, and the brand has long history in sports nutrition. If your teen likes structure, this fits in well with a daily routine.
I like that GNC pays attention to real teen needs, like bone strength and energy. It is also easy to find and reorder. The count lasts a good while, which helps with consistency. If your teen trains or does long practices, this is a reliable base.
Pros:
- Targeted for teen girls 12–17
- Supports energy and bone health
- Backed by a known sports nutrition brand
- Good value for 120 caplets
- Predictable daily coverage
Cons:
- Tablets may be large or chalky
- May not include omega-3s
- Check iron levels; not all teen formulas have enough
My Recommendation
Choose GNC Milestones if your teen wants structure, training support, and broad coverage. It can be the best multivitamin for teen girls who do sports and need energy support. Pair with omega-3s for focus and add iron if advised. Solid choice for busy seasons.
| Best for | Why |
|---|---|
| Active teens | Energy and bone support |
| Long practice days | Reliable daily micronutrient base |
| Brand trust | Backed by GNC’s teen line |
FAQs Of best multivitamin for teen girls
Q. Do teen girls need iron in a multivitamin?
Many do. Menstruation raises iron needs. Ask your pediatrician. If energy dips or labs show low iron, choose a multi with iron.
Q. What vitamins matter most for teen girls?
Iron, vitamin D, and calcium are key. B12 and folate help energy and growth. Zinc and biotin support skin and hair.
Q. Are gummies as good as pills?
Gummies help with daily use. But many skip iron and add sugar. If iron is needed, consider a capsule or tablet.
Q. How much vitamin D should a teen get?
Most guidelines suggest 600 IU (15 mcg) daily. Many teens fall short. A daily multi with D3 helps.
Q. Can a multivitamin replace a healthy diet?
No. A multi fills gaps. Teens still need fruits, veggies, protein, and calcium-rich foods for best results.
Final Verdict: Which Should You Buy?
For taste and omega-3s, SmartyPants is a top pick. For sugar-free, go MaryRuth’s. If iron is the big need, pick the Teen Multivitamin Supreme or the 120-count iron version.
If you want a clean, capsule base, NATURELO and Codeage shine. In short, the best multivitamin for teen girls is the one your teen will take every day.
How I picked and what to look for
I look for teen-specific gaps first. Teen girls often need more iron, vitamin D, and calcium. I also watch for B vitamins, zinc, iodine, and omega-3s. These support energy, bones, skin, thyroid health, and brain function. In 2026, pediatric guidance still points to 1300 mg calcium and 600 IU vitamin D for teens. Iron needs often rise to about 15 mg per day for girls 14–18, especially with menstruation and sports.
Compliance matters as much as content. The best multivitamin for teen girls is the one your teen actually takes. Gummies can win on taste. But they often lack iron and add sugar. Capsules avoid sugar and can pack more actives. But pill size can be a barrier. If iron is needed, a capsule or tablet multi often works best.
I always scan for D3 (not D2), and for K2 when bone support is a focus. Vitamins A, C, E, and zinc back immunity and skin. Biotin helps hair and nails but is not a cure-all. Omega-3s (DHA/EPA) help with focus, mood, and brain health. They are nice to have in the multi or as a standalone softgel.
Allergens and dietary needs matter. Many families want non-GMO, gluten-free, or vegan options. MaryRuth’s offers sugar-free gummies. NATURELO and Codeage lean into whole-food and clean labels. GNC and One A Day are easy to find and reorder. If your teen has a sensitive stomach, look for multis with gentle minerals or enzyme blends. Take iron with food to reduce nausea.
Signs your teen may need support
You may notice energy dips, pale skin, brittle nails, or more frequent colds. Heavy periods or strict diets can drain iron. Indoor lifestyles can lower vitamin D. Picky eating cuts zinc and iodine. A multivitamin is not a cure, but it supports a strong base. Your pediatrician can check labs for iron, vitamin D, B12, and ferritin to guide choices.
How to use a teen multivitamin
Use daily with food, especially if iron is inside. Keep the bottle in a visible place. Pair capsules with a sip of juice or a small snack. For gummies, brush after if sugar is a concern. Teach your teen to track intake along with homework or a daily habit. Consistency turns small nutrients into big wins over time.
Safe use tips
Do not double up. Stick to the label. Keep bottles locked away from younger kids. Watch for stomach upset with iron on an empty stomach. If your teen takes acne meds, thyroid meds, or ADHD meds, ask your provider about timing. Calcium and iron can block some medicines if taken too close together.
How I rank the picks
I rank based on nutrient density for teen girls, iron options, vitamin D3 dosage, the presence of omega-3s, label transparency, taste and compliance, and value. I also consider real-world use. If a formula is great on paper but sits in the pantry, it loses. The best multivitamin for teen girls blends smart science with teen-friendly form.
Quick matchmaker
- Hates pills, wants skin and brain help: SmartyPants
- Wants great taste and skin support: OLLY
- Needs a trusted, simple gummy: One A Day
- Needs iron and digestion support: Teen Multivitamin Supreme
- Wants whole-food, clean capsules: NATURELO or Codeage
- Needs sugar-free gummies: MaryRuth’s
- Lives in the gym or on the field: GNC Milestones
The bottom line
There is no one-size-fits-all answer. The best multivitamin for teen girls depends on diet, period needs, taste, and goals. Start with iron status, vitamin D, and calcium intake. Choose a form your teen will take. Layer in omega-3s if focus and mood need support. With a smart pick and a steady habit, your teen can feel sharper, steadier, and ready for growth.