Best Supplements for Teenage Athletes (2026)

Teenage athletes have unique nutritional demands — they’re fueling both athletic performance and rapid growth simultaneously. While a balanced diet should always come first, targeted supplementation can help fill gaps that are common in active teens, particularly in protein, vitamin D, iron, and electrolytes. Safety and third-party testing are paramount since adolescent bodies are still developing.

These are the best supplements for teenage athletes, chosen for safety, age-appropriateness, and evidence-backed benefits for young competitors.

Quick Comparison

Product	Key Nutrient	Form	Best For	Rating
Teen Multivitamin Gummies 12-17	Multi-Nutrient	Gummies	Best Overall	9.4/10
Neviss Kids 10+ Focus Brain Gummies	Lion’s Mane, B6, B12	Gummies	Best for Focus & School	9.2/10
Lunakai Calcium Magnesium Zinc with D3 & K2	Calcium, Mag, D3, K2	Gummies	Best for Bone Growth	9.1/10
NATURELO Omega-3 Fish Oil	EPA/DHA 1100mg	Softgels	Best Omega-3	9.0/10
NATURELO Vitamin B Complex	B-Complex + CoQ10	Capsules	Best for Energy	8.9/10
Organic Iron Supplement	Iron 25mg	Capsules	Best Iron for Female Athletes	8.8/10
Magnesium Glycinate Chewable	Magnesium Glycinate	Chewables	Best for Recovery & Sleep	8.7/10

1. Teen Multivitamin Gummies 12-17 – Best Overall

A teen-specific multivitamin gummy formulated with age-appropriate nutrient levels for skin health, immune strength, mood, and energy support.

This multivitamin is designed specifically for the 12–17 age range, with dosages calibrated for adolescent needs rather than adult formulas scaled down. It includes zinc, magnesium, and vitamins A, C, D, and E — nutrients that support both athletic performance and the rapid growth phase of adolescence. The gummy format makes daily compliance easy for teens who resist swallowing pills. Free from artificial colors and major allergens.

• Pros:
• Formulated specifically for teen nutritional needs (not a reduced adult dose)
• Includes zinc and magnesium for muscle function and recovery
• Tasty gummy format encourages daily consistency

• Cons:
• Contains sugar typical of gummy supplements
• Does not include omega-3 or iron (may need additional supplements)

Best for: Teenage athletes who need a solid nutritional foundation in an easy-to-take daily supplement.

2. Neviss Kids 10+ Focus Brain Gummies – Best for Focus & School

A mushroom-based brain support gummy combining lion’s mane with B6 and methylated B12 for cognitive performance on and off the field.

Athletic success requires mental sharpness alongside physical ability. These gummies deliver lion’s mane mushroom — one of the most researched natural nootropics — paired with vitamin B6 and methyl B12 for neurotransmitter production and energy metabolism. Designed for ages 10+, it bridges the gap between kids’ supplements and adult nootropics. Ideal for student-athletes juggling academics with training schedules. For more options, see our guide to focus supplements for students.

• Pros:
• Lion’s mane provides natural, stimulant-free cognitive support
• Methylated B12 for optimal absorption
• Age-appropriate dosing for teens

• Cons:
• Effects build gradually over weeks
• Not a standalone athletic performance supplement

Best for: Student-athletes who need to perform both in the classroom and on the field.

3. Lunakai Calcium Magnesium Zinc Gummies with D3 & K2 – Best for Bone Growth

A comprehensive mineral gummy that supports the intense bone development and skeletal loading demands of teenage athletes.

Adolescence is the critical window for building peak bone mass — roughly 90% of adult bone density is established by age 18. Active teens who play impact sports need even more calcium and vitamin D than sedentary peers. This 5-in-1 formula provides calcium, magnesium, zinc, D3, and K2 to maximize bone mineralization. The K2 component ensures calcium is directed to bones rather than soft tissues. USA-manufactured with no artificial flavors.

• Pros:
• Five essential bone-building nutrients in one supplement
• K2 + D3 synergy maximizes calcium utilization
• Delicious gummy format teens will actually take

• Cons:
• Calcium dose may not fully meet the 1,300mg daily teen requirement
• Sugar content from gummy base

Best for: Teenage athletes in high-impact sports (basketball, soccer, track) who need to maximize bone density during their growth window.

4. NATURELO Burpless Omega-3 Fish Oil – Best Omega-3

A high-potency, burpless omega-3 delivering 1,100mg of triglyceride-form EPA and DHA for joint lubrication, brain health, and recovery.

Omega-3 fatty acids are among the most evidence-backed supplements for young athletes. They reduce exercise-induced inflammation, support joint health under repetitive stress, and maintain brain function during demanding training and academic schedules. NATURELO uses triglyceride-form fish oil for better absorption and a burpless coating to eliminate the fishy aftertaste that turns most teens off of fish oil supplements.

• Pros:
• 1,100mg combined EPA/DHA — a clinically meaningful dose
• Burpless formula eliminates fishy taste and reflux
• Triglyceride form for superior bioavailability

• Cons:
• Softgels may be large for younger teens
• Not suitable for teens with fish allergies

Best for: Teenage athletes in endurance or contact sports who need anti-inflammatory and joint support.

5. NATURELO Vitamin B Complex – Best for Energy

A whole-food B-complex with CoQ10, methyl folate, and biotin for sustained energy production without stimulants.

B vitamins are essential for converting food into cellular energy — a process that’s in overdrive for active teens. This formula includes all eight B vitamins from whole food sources, plus CoQ10 and fruit and vegetable blends. The methylated forms of folate and B12 ensure absorption regardless of genetic variations. Unlike caffeine-based energy products, B vitamins support natural energy pathways without crashes or jitters. For more on electrolyte support during training, proper hydration matters just as much as vitamins.

• Pros:
• Whole food-based B vitamins with superior absorption
• Includes CoQ10 for additional cellular energy support
• Stimulant-free energy without caffeine crashes

• Cons:
• Capsules rather than gummies (harder for pill-averse teens)
• Bright yellow urine is normal but may alarm first-time users

Best for: Teenage athletes who need sustained energy for long practices and competitions without relying on caffeine or energy drinks.

6. Organic Iron Supplement 25mg – Best Iron for Female Athletes

A gentle, whole-food iron supplement with cofactors for enhanced absorption — critical for female teen athletes at risk of deficiency.

Iron deficiency is the most common nutritional deficiency in teenage female athletes, with estimates suggesting up to 30% may be affected. Menstruation, combined with the iron demands of intense training, can quickly deplete stores. This organic formula provides 25mg of elemental iron with whole-food cofactors that enhance absorption while minimizing stomach upset. Iron is essential for oxygen transport and athletic endurance.

• Pros:
• Whole food iron with built-in cofactors for gentle absorption
• 25mg dose appropriate for teens with confirmed deficiency
• Organic and clean-label ingredients

• Cons:
• Should only be taken if deficiency is confirmed via blood test
• Iron supplements can cause constipation in some users

Best for: Female teenage athletes with confirmed or suspected iron deficiency affecting their energy and performance.

7. Sugar Free Magnesium Glycinate Chewable – Best for Recovery & Sleep

A sugar-free, chewable magnesium glycinate supplement that supports muscle recovery, cramp prevention, and quality sleep for active teens.

Magnesium is depleted through sweat during intense training, and deficiency can cause muscle cramps, poor sleep, and increased injury risk. Magnesium glycinate is the gentlest form on the stomach and has the added benefit of promoting calm and relaxation — perfect for teens who struggle to wind down after evening practices. The chewable, sugar-free format makes it easy to take before bed. For additional sleep-supporting magnesium options, glycinate remains the top choice.

• Pros:
• Glycinate form is gentle on the stomach and promotes relaxation
• Sugar-free chewable format — no pills to swallow
• Supports both muscle recovery and sleep quality

• Cons:
• May need 2+ chewables to reach therapeutic magnesium levels
• Chewable texture may not appeal to all teens

Best for: Teenage athletes who experience muscle cramps, restless sleep, or difficulty recovering between training sessions.

How to Choose the Best Supplements for Teenage Athletes

Safety should be the top priority when selecting supplements for teens. Look for products that are third-party tested by organizations like NSF Certified for Sport, USP, or Informed Sport — these verify that the product contains what’s listed and is free from banned substances. Avoid supplements marketed primarily for adults or bodybuilders, as these may contain inappropriate ingredients or doses for developing bodies.

Focus on foundational nutrients rather than performance enhancers. The most evidence-backed supplements for teenage athletes include a quality multivitamin, omega-3 fatty acids, vitamin D (especially for indoor sport athletes), calcium for bone development, and magnesium for muscle function. Female athletes should also consider iron supplementation if blood work confirms deficiency. Protein from whole foods is generally sufficient, but a quality protein powder can help teens who struggle to meet their daily protein needs through diet alone.

Avoid stimulant-based pre-workout supplements, fat burners, and most testosterone-boosting products for teenagers. Many major sports medicine organizations do not recommend creatine supplementation for athletes under 18, though evidence on its safety continues to evolve. When in doubt, consult with a sports dietitian or pediatrician who can recommend supplements based on the teen’s specific sport, training volume, and nutritional gaps.

Look for age-appropriate dosing on the label. Teen formulas should be clearly labeled for their age range (typically 12–17 or 13–18), not just smaller servings of adult products. Gummy and chewable formats can improve compliance for teens who resist swallowing capsules, though be mindful of added sugar content in gummy supplements.

Frequently Asked Questions

What supplements are safe for teenage athletes?

The safest and most evidence-backed supplements for teens include multivitamins, omega-3 fish oil, vitamin D, calcium, magnesium, and iron (when deficiency is confirmed). These foundational nutrients support growth, recovery, and performance without introducing unnecessary risks. Always choose products third-party tested for purity, particularly NSF Certified for Sport if competing at the high school or college level.

Should teenage athletes take protein powder?

Most teenage athletes can meet their protein needs through food (lean meats, eggs, dairy, legumes). However, protein powder can be a practical tool when whole food intake falls short — for example, as a post-workout shake within 30 minutes of training. Choose simple whey or plant-based protein powders without added stimulants, artificial sweeteners, or proprietary blends. Aim for 0.5–0.7 grams of protein per pound of body weight daily.

Is creatine safe for teenagers?

Most U.S. sports medicine organizations recommend against creatine supplementation for athletes under 18, primarily due to limited long-term safety data in adolescents rather than known harms. Creatine is naturally found in meat and fish, and teens can support natural creatine levels through a protein-rich diet. If considering creatine, consult with a physician or sports dietitian first.

How much vitamin D do teenage athletes need?

The recommended daily intake is 600 IU for teens, though many sports nutritionists suggest 1,000–2,000 IU for athletes — especially those who train primarily indoors or live in northern latitudes. Vitamin D supports bone growth, muscle function, and immune health. A blood test measuring 25-hydroxyvitamin D can identify deficiency, which is surprisingly common in young athletes.

When should teenage athletes take supplements?

Take multivitamins and fat-soluble nutrients (vitamin D, omega-3) with meals for best absorption. B vitamins work well in the morning for energy support throughout training. Magnesium is ideal in the evening to support recovery and sleep. Iron should be taken on an empty stomach or with vitamin C for maximum absorption, but can be taken with food if it causes stomach upset.

Do teenage athletes need electrolyte supplements?

For training sessions under 60 minutes, water is generally sufficient. For longer practices, intense heat, or “salty sweaters” (teens with visible white salt lines on their gear), a sports drink or electrolyte supplement can help replace sodium, potassium, and other minerals lost through sweat. Avoid energy drinks, which contain excessive caffeine and sugar, in favor of clean electrolyte formulas.

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