Blog
The 8 Vitamins Teens Actually Need to Take
Vitamins for teens have come a long way from those chalky, “fruity” Flintstones vitamins many of us Millennials had to stomach. As a parent, you want your teen to be getting the proper nutrients, vitamins, and minerals they need to thrive. While ideally your teen would be getting those from a nutritious, well-balanced diet — think fresh veggies, whole, unprocessed foods, lean protein — that’s not always possible.
As Dr. Joel “Gator” Warsh, a L.A.-based pediatrician puts it: “We live in a real world of school stress, fast food, screen time, and hormonal rollercoasters. So yes, many teens can benefit from specific vitamins or supplements — when used mindfully.”
Related story
Bloated After a Big Meal? These 10 Gut-Soothing Yoga Poses Are the Gentle Relief You Need
But we’re not talking about those “fun” gummies either. When it comes to proper supplementation, Dr. Michael Glazier, Chief Medical Officer of Bluebird Kids Health, advises that because vitamins and supplements are not regulated by the FDA as closely as medications, “it is especially important to consult your pediatrician or family practitioner when considering taking them and considering what dose to take. While some supplemental vitamins have dosing recommendations for teenagers, it is also best to consult with your physician to confirm.”
Best vitamins for teens at a glance
Daily Multivitamin: SmartyPants Teen Girl Plus Multivitamin or SmartyPants Teen Guy Plus Multivitamin, $28.50
Vitamin D3 + K2: Nature Made Vitamin D3 + K2 Softgels, $16.79
Vitamin C + Zinc: Vitamin C + Zinc by Nature’s Bounty, $10
Iron: OLLY Delightful Iron Vitamin Chewable Tablets, $14
Vitamin B: Nature Made Energy B12 Gummies, $10.79
Omega-3 Fatty Acids: Ritual Omega-3 DHA & EPA Capsules, $37
Magnesium: Nature Made High Absorption Magnesium Glycinate, $16
Probiotics: Olly Big 10 Probiotic, $20
Vitamins for teens: what to look for
If you are buying vitamins or supplements, Dr. Glazier recommends looking for a reputable brand, since all brands are not made equally, and ideally one whose product has been reviewed by an independent third party such as the Consumerlab.com, which investigates compounds for both purity and potential contaminants.
Supplementation can help your teen, when guided by a professional and when it’s clear that the nutrients and minerals they need are not present in their diet. Dr. Warsh says he recommends vitamins for teens who:
- Are picky eaters
- Follow restrictive diets (vegan, dairy-free, etc.)
- Are under chronic stress or not sleeping well
- Struggle with skin, mood, or hormonal imbalances or chronic diseases
- Have diagnosed deficiencies from lab work
Vitamins for teens: what to avoid
It’s worth noting that too much dosage of a vitamin can be harmful. According to Dr. Glazier, an example of potential harm from taking higher than recommended doses of a vitamin can be seen with Vitamin A. “In recommended doses Vitamin A can help with vision development and ocular (eye) health as well as support the immune system,” he explains. “Hypervitaminosis A, the state where someone is exposed to higher than recommended doses of Vitamin A, however, can cause liver damage, headaches, dizziness and visual difficulties.”
That’s why it’s a good idea to speak to a doctor before you start your teen on a new vitamin or supplement — to ensure the new supplement will get them to a healthy level of that vitamin or mineral, not push it over the edge.
Does your teen need vitamins or supplements?
According to Britta Sather, a licensed nutritionist, your teen’s supplement needs vary based on several factors:
- Diet: Is your teen eating balanced meals with enough variety? Picky eaters or those on restrictive diets (e.g., vegan, gluten-free, dairy-free) may need support.
- Activity Level: Highly active teens or athletes burn more energy and may lose key nutrients through sweat, such as magnesium and zinc.
- Health Status: Does your teen have a medical condition? Chronic fatigue, frequent illness, hair loss, or mood issues may signal a nutrient deficiency. Always consult your healthcare provider if any symptoms are present.
- Growth Stage: Rapid growth during puberty increases the body’s demand for calcium, vitamin D, protein, and iron.
- Lab Testing: Bloodwork can reveal deficiencies (e.g., vitamin D, iron, B12). This helps tailor supplementation safely.
- Environment & Lifestyle: Limited sun exposure, high stress, and irregular sleep can all influence nutrient status.
Bottom line: “If your teen has a varied, nutrient-rich diet and is thriving, supplements may not be necessary,” says Sather. “But in real life, small gaps are common—and supplements can help fill them when needed.”
If you’re looking for a good starting point, our team of pediatricians and nutritional experts shared a list of their recommendations for the vitamins your teen should be taking, and why.
Multivitamin
SmartyPants Teen Girl Plus Multivitamin
Both Dr. Warsh and Dr. Erin Barret, PhD, a nutritional expert, recommends a daily multivitamin, which can help fill common nutrient gaps — including vitamins A, C, D, E, key B vitamins, calcium, and magnesium — especially in teens with limited diets or busy schedules. Citing a recent national nutrition survey, Barret says teen boys and girls consistently fall short in key nutrients like vitamins A, C, D, E, calcium, and magnesium. “These nutrients are especially critical during the teenage years, a time of rapid physical, mental, and emotional development.” (PS: This teen multivitamin from SmartyPants also comes in a version for boys.)
Vitamin D3 (with K2)
Nature Made Vitamin D3 + K2 Softgels
“Low Vitamin D is an epidemic in teens,” says Dr. Warsh. That’s in spite of Vitamin D being a crucial vitamin that supports immune health, bone development, mood, and hormone regulation — essential for teens and their rapid growth and evolving hormones. Adds Sather: “Many teens have low vitamin D levels, particularly those living in northern regions or with limited sun exposure.”
Vitamin C + Zinc
Iron
OLLY Delightful Iron Vitamin Chewable Tablets
“Particularly important for menstruating girls, iron supports energy and helps prevent low iron levels,” says Barret. Adds Sather: “Teen girls and athletes may have increased iron needs due to menstruation and energy needs. Asking your healthcare provider for a blood test to look at ferritin, hemoglobin, and iron levels is recommended before supplementing.”
B Vitamins (especially B12)
Nature Made Energy B12 Gummies
If your teen is vegan, consider supplementing with B12. “Vegan diets, in particular, do not provide Vitamin B12, since it is not found in plants,” says Dr. Glazier. “Vitamin B12 is important to our nervous system development and functioning as well as the formation of red blood cells. Strict vegans should incorporate B12 as a supplement in their diet.”
Omega-3 Fatty Acids
Ritual Omega-3 DHA & EPA Capsules
“Omega-3 supports brain development, mood regulation, and cardiovascular health. Teens who don’t eat fatty fish may benefit from a supplement,” says Sather.
Magnesium
Nature Made High Absorption Magnesium Glycinate
Warsh recommends 100–300 mg/day of magnesium, which he says helps with anxiety, irritability, sleep, and cramps.
Probiotics
Olly Big 10 Probiotic
Sather, Barret, and Warsh recommend taking a probiotic for maintaining a diverse microbiome to help promote gut health, immune support, skin, digestion, and mental wellness.
All our experts agree that supplements should support — not replace — a healthy, balanced diet. “Encourage your teen to build strong nutrition habits by eating a variety of whole foods: fruits, vegetables, whole grains, lean proteins, dairy or fortified alternatives, nuts, and seeds,” says Barret. “When paired with the right supplement support, these habits lay the foundation for long-term wellness.”
Before you go, shop our favorite skincare brands for teens:
Related Posts
Buffy Alums Sarah Michelle Gellar, Alyson Hannigan on Teens & Heath
-
Posted by
[email protected]
Depression Is Up By 60%, CDC Says — Here’s How To Help Teens
-
Posted by