Written by Andrew Lenau | ISSA CPT & Sports Nutritionist
Fact checked by Robert Iafelice, MS, RD, LDN
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Ensuring your teenagers get all the necessary nutrients for growth is crucial as a parent. However, kids often dislike healthy foods and don't eat enough fruits and veggies recommended by nutritionists. This lack of complete nutrition can lead to vitamin deficiencies, impacting healthy development.
To fill this gap, a daily teen multivitamin is vital to support proper growth. With many options available, choosing the right multivitamin for your teenager can be challenging.
Unfortunately, some vitamins contain added sugar, harmful dyes, and artificial ingredients that can harm your teen's health. To simplify the process, we have researched and compiled a list of the top seven teens' daily multivitamins.
7 Best Multivitamins For Teens
- Overall Best: Ritual Essential For Teens
- Vegan Pick: Future Kind Vegan Complete Multivitamin
- Powdered Pick: Athletic Greens AG1
- For Athletic Teens: Transparent Labs Multivitamin
- For Growth: Kaged Multivitamin
- Organic Pick: Codeage Teen Fermented Multivitamin
- Gummy Pick: Mary Ruth's Teen Multivitamin
SFS Pick
Ritual For Teens
SFS Vegan Pick
Future Kind
SFS Powder Pick
Athletic Greens AG1
1. Overall Best Multivitamin For Teens: Ritual Essential For Teens
Ritual has created a multivitamin for teen boys and girls to ensure they get the right combination of minerals and vitamins. Their formula claims to be specific to the needs of growing teenagers undergoing many changes.
Ritual Teenage Essential Multivitamins are delayed-release capsules designed to dissolve in less sensitive areas of the stomach. Each bottle has a mint tab to keep the vitamins tasting fresh and reduces the risk of a poor aftertaste.
The essential micronutrients in each supplement vary slightly depending on which option you choose. Essential for Teens (Hers) contains iron, while Essential for Teens (His) does not. That's because teen girls have higher Iron requirements and more significant intake gaps than boys.
Ritual multivitamins are free of additives, fillers, and artificial colors. They're also vegan, gluten-free, non-GMO, made traceable, and free of major allergens. Essential for Teens (Hers) also contains slightly more Folate than Essential for Teens (His).
Traceable nutrients help keep teens aware of what's in their multivitamins. A scientific advisory board of physicians and dietitians ensures both supplements stack up nutritionally.
To ensure this high-quality standard, they third-party tested to ensure the purity and quality of ingredients. Ritual is a convenient subscription-based service, so you never have to worry about running out, but you can cancel or pause it anytime.
Pros
- Options for boys and girls
- Made traceable
- Smart capsule design
- Third-party-tested
Cons
- Some people don't like the subscription-only option
The delayed release capsules are specially designed to breakdown in a less sensitive part of the digestive tract, meaning you can take these multivitamins with or without food...
2. Best Vegan Multivitamin For Teens: Future Kind Vegan Complete Multivitamin
Future Kind's Vegan Complete Multivitamin is a comprehensive supplement that addresses the nutritional needs of those who follow a vegan diet. Vegan diets can sometimes fall short in specific vitamins and minerals, and this supplement provides a solution by including various plant-based ingredients.
The 42 non-GMO fruits and vegetables, as well as enzymes and probiotics, work together to create a well-rounded formula that provides a full range of health benefits. This supplement is easy to take, with a recommended daily serving of three tablets.
To ensure quality and purity, it is manufactured in an FDA-regulated facility in the USA and is free of GMOs and animal-based ingredients. The company notes that the product may contain trace amounts of gluten, wheat, and soy, so if you have any of these food restrictions, this supplement may not be for you.
Overall, Future Kind's daily multivitamin supplement provides an excellent option for adults or teens looking to ensure they are getting the proper nutrients from their vegan diet or for anyone looking to support their overall health and wellness.
Pros
- Features essential minerals and vitamins
- No GMOs or animal derivatives
- 42 raw fruits and vegetables
- 30-day money-back guarantee
Cons
- It contains a proprietary blend
This is the vegan complete multivitamin for those that want it all. Complete with a whopping 42 GMO-free fruits and veggies, enzymes, and probiotics...
3. Best Powdered Multivitamin For Teens: Athletic Greens AG1
Athletic Greens AG1 is a green powder supplement that aims to enhance overall health and wellness by providing a wide range of essential nutrients in a single, convenient scoop. It contains a blend of organic fruits, vegetables, adaptogenic herbs, probiotics, and enzymes.
The product is designed to provide a balanced source of nutrients to support health and well-being without consuming a variety of foods. The formula includes key ingredients such as Spirulina, Chlorella, and wheatgrass, which are rich in antioxidants, vitamins, and minerals.
Additionally, adaptogenic herbs like ashwagandha and Rhodiola are included to help reduce stress and increase energy levels. The probiotics and enzymes in the formula also support digestive health.
The recommended serving size is one scoop of powder, which can easily be mixed with water, juice, or a smoothie. The powder has a mild, earthy taste with a subtle sweetness from the organic fruits and vegetables.
It is free of GMOs, herbicides, pesticides, artificial colors, flavors, preservatives, sweeteners, gluten, and animal byproducts.
Pros
- 75 high-quality vitamins, minerals, and whole-food sourced nutrients
- Backed by a scientific advisory board
- Strict standards
- NSF certified
Cons
- One of the more expensive options
Each of the 75 ingredients in AG1 work together in harmony to amplify each other's effects to achieve whole-body health and provide your necessary daily nutrients...
4. Best Multivitamin For Athletic Teens: Transparent Labs Multivitamin
Transparent Labs Multivitamin is a top-of-the-line multivitamin supplement designed specifically for athletic men and women; however, teens can also take it. As an active teen, it's crucial to ensure that your body with a comprehensive formula including vitamins, minerals, antioxidants, and adaptogenic herbs.
The Transparent Labs Multivitamin is made with high-quality, bioavailable ingredients proven to support athletic performance, recovery, and overall health. The formula includes Vitamin D and Magnesium, which are essential for strong bones and teeth, and also support muscle function and heart health.
The multivitamin also includes adaptogenic herbs, such as Organic Ashwagandha, which has been shown to help reduce stress, improve energy levels, and promote mental clarity. This is especially important for athletic teens who often have demanding training schedules and must perform physically and mentally at their best.
The formula is also free from fillers, artificial colors, sweeteners, and preservatives, so you can trust that you're getting a high-quality product that's safe for your health. With a carefully crafted formula that includes essential vitamins and minerals, antioxidants, and adaptogenic herbs, this multivitamin is designed to support overall health and performance, making it the perfect supplement for active teens.
Pros
- Transparent supplement label
- Research-backed ingredients
- No artificial fillers
- An excellent option for athletes
Cons
- Not vegan-friendly
- Four daily capsules may be a lot for some people
Made with bioavailable forms of key vitamins and chelated minerals, such as Chromax® chromium picolinate, magnesium bisglycinate, and copper chelate, this advanced multivitamin...
5. Best Multivitamin For Teen Growth: Kaged Multivitamin
Kaged Multivitamin is the ideal choice for adults and teens who are looking for a high-performing multivitamin supplement. The company recognizes that the right micronutrients from the best sources are crucial in maximizing overall health, reflected in their product.
Kaged MV is sourced from organic fruits and vegetables, ensuring that the 21 essential vitamins and minerals are absorbed effectively by the body. The multivitamin is dosed correctly to cover all the nutritional bases and help athletic teens perform and feel their best, regardless of their training goals.
With a 100% daily value of 21 vitamins and minerals, this multivitamin is ultra-bioavailable, meaning it is easily absorbed and can be utilized effectively by the body. The vitamins and minerals come from high-quality sources, including superfoods like spinach, kale, and sweet potato, as well as specialty fruits and vegetables like red marine algae and shiitake mushrooms.
In addition to its high-quality micronutrients, Kaged Multivitamin also contains prebiotic fiber and polysaccharides, making it even more beneficial for active teens. The product is third-party tested, ensuring its potency and purity, and is certified safe for athletes, as it has been tested for banned substances.
The convenient capsule form leaves no unpleasant aftertaste and is easy to take.
Pros
- Vegan
- Keto-friendly
- Gluten-free
- Non-GMO
- Informed-Sport certified
Cons
- Pricey compared to similar multivitamins
Kaged MV is sourced from organic fruits and vegetables so you actually absorb the 21 essential vitamins and minerals. It’s properly dosed to help you cover your nutritional...
6. Best Organic Multivitamin For Teens: Codeage Teen Fermented Multivitamin
Codeage Multivitamins For Teens is a comprehensive daily supplement designed specifically for the needs of adolescents aged 12 to 18. This supplement contains over 25 essential minerals and vitamins, including fat soluble vitamins A, D, E, and K, as well as B, C, biotin, folate, calcium, omega-3, CoQ10, zinc, magnesium, selenium, phosphorus, and more.
What sets this supplement apart is its use of whole organic foods, fruits, and vegetables, such as broccoli, carrot, cranberry, kale, pomegranate, raspberry, and spinach extracts, as sources for the essential micronutrients which is especially appealing to someone.
In addition to the essential vitamins and minerals, Codeage Multivitamin for Teens also includes beneficial ingredients such as probiotics, enzymes, thiamin, riboflavin, niacin, copper, manganese, and omega-3 fatty acids to help support overall health and wellness.
One of the key benefits of this supplement is that it is suitable for both teenage boys and girls and is vegan-friendly, gluten-free, dairy-free, soy-free, keto-friendly, and non-GMO. Codeage Multivitamin for Teens is manufactured in a cGMP facility in the USA and is third-party tested for quality and safety.
The recommended dosage is two capsules daily, taken with 8 ounces of your favorite beverage, with or without food. The formula is free of binders, artificial flavors, or unnecessary excipients, ensuring that the only ingredients you are consuming are the essential vitamins and minerals your body needs.
With a 30-day money-back guarantee, there's minimal risk in trying this comprehensive and high-quality multivitamin for a teenager.
Pros
- It contains organic veggies and fruits
- For boys or girls
- Also available in liquid form
- Non-GMO
- It includes a money-back guarantee
Cons
- We wish it wasn't so expensive
Codeage daily Teen Multivitamin is a vegan formula which offers 25+ vitamins and minerals in an all-in-one supplement solution.This advanced daily vitamins for teens formula features...
7. Best Gummy Multivitamin For Teens: Mary Ruth's Teen Multivitamin
Mary Ruth's Teen Multivitamin is a comprehensive and delicious solution for adolescents' nutritional needs. These gummy vitamins come in a delicious flavor combination of strawberry, papaya, and super punch, making it easier for teens to remember to take their daily dose.
The formula is packed with essential vitamins and minerals, including Vitamin A, C, and D3, a blend of B Vitamins, Iodine, Zinc, and more, ensuring that teens get the nutrients their bodies require. The easy-to-chew gummies make it easier for teens to avoid the struggle of swallowing hard pills or capsules, and they only need to take two gummies per day or as recommended by their doctor or healthcare professional.
The gummies are non-GMO, pectin-based, vegan, dairy-free, nut-free, soy-free, and sugar-free, making them suitable for most lifestyles. Mary Ruth's Multivitamin for Teens is manufactured in a GMP facility and is third-party tested for quality and safety.
Mary Ruth's recommends keeping this supplement away from dogs because it contains Xylitol. Each bottle contains 30 servings, making it a convenient and cost-effective solution for busy teens who are always on the go.
Pros
- Delicious natural flavors
- Reasonably priced
- Sugar-free
- Supports healthy skin, immune system, and cells
Cons
- Some reviews indicate that the gummies can harden over time
These vegan multivitamin gummies are formulated to give teens the vitamin boost they need. With Vitamin A, C, D3, a blend B Vitamins, Iodine, Zinc, and more...
What are multivitamins for teens?
Teenagers have unique nutritional needs as they undergo growth and development. Their bodies require specific vitamins and minerals, such as calcium, iron, and vitamins D and B12, to support physical and mental health.
However, it can be difficult for teens to get all the necessary nutrients they need from food alone, especially if they have picky eating habits or follow a restrictive diet. Multivitamins for teens are designed to provide a combination of essential vitamins and minerals that support healthy growth and development.
They can help fill nutrient gaps in the diet and ensure that teens receive adequate amounts of critical nutrients. Some multivitamins for teens also include additional ingredients, such as probiotics or omega-3 fatty acids, to support overall health and wellness.
It's essential to choose a high-quality multivitamin that is appropriate for your teen's age and specific nutritional needs. Some multivitamins for teens are formulated for boys, while others are formulated for girls.
Benefits of Multivitamins For teens:
As a growing teenager, your body is undergoing numerous changes and facing various physical and mental demands. A balanced diet is crucial to support your overall health and wellness, but consuming all the necessary vitamins, minerals, and nutrients your body needs from food alone can be challenging.
This is where multivitamins come in, offering a convenient and effective way to supplement your diet and ensure that you receive the nutrients your body needs to thrive. The benefits of taking multivitamins for teenagers include:
1. Improved mental function
Multivitamins for teens have the potential to improve various aspects of mental function, including focus, concentration, and mood. Some of the key nutrients found in multivitamins, such as B vitamins, iron, and omega-3 fatty acids, have been shown to play a role in cognitive and brain function.¹
For example, B vitamins are essential for producing neurotransmitters, which are chemicals in the brain that help regulate mood and cognition. Iron is also necessary for brain function, as it helps to transport oxygen to the brain and maintain energy levels.
Omega-3 fatty acids, found in fish oil or flaxseed oil, are essential for brain health and development, as they help build and maintain brain cells' structure. Additionally, multivitamins that contain antioxidants such as vitamins C and E can help to protect the brain against oxidative stress, which can contribute to brain aging and decline.
Some research has also found that vitamin D supplementation can improve mood, reduce symptoms of depression, and support overall brain health.
2. Supports immune health
Taking multivitamins specifically designed for teens may help support their immune health by providing essential vitamins and minerals necessary for the immune system's functioning. These vitamins and minerals include Vitamin C, D, B6, and Zinc.²
These nutrients play a critical role in supporting the healthy function of the immune system, including the function and production of white blood cells, which help fight off infections.
3. Improves eye health
Multivitamins for teens can play a role in supporting overall eye health. Several nutrients in multivitamins have been linked to eye health benefits, including vitamins A, C, and E and the mineral zinc.
Vitamin A is important for maintaining the retina's health, the part of the eye responsible for capturing light and transmitting visual signals to the brain. It helps to prevent night blindness and promotes good vision in low-light conditions.³
Vitamin C is an antioxidant that aids in protecting the eyes from damage caused by free radicals, which can lead to vision problems and age-related macular degeneration. It also supports healthy blood flow to the eyes, which is necessary for proper eye function.
Vitamin E is another antioxidant that helps to protect the eyes from oxidative stress and damage. It is also vital for maintaining the health of the cell membranes in the eyes.
4. May Increase energy levels
The role of multivitamins in improving energy levels in teens is not clear-cut and may depend on individual circumstances and nutrient deficiencies. Some studies suggest that multivitamins help boost energy by providing essential vitamins and minerals, such as B vitamins and iron, for cellular energy production.⁴
However, more research is needed to ascertain the effects of multivitamin supplementation on energy levels in teens. It's also important to note that chronic fatigue in teens may be caused by various factors, such as sleep deprivation, stress, and underlying medical conditions.
A multivitamin may not address the root cause.
5. Supports bone and teeth development
Multivitamins can play a vital role in supporting the growth and development of a teen's bones and teeth. Ample amounts of vitamins and minerals, such as calcium, vitamin D, and magnesium, are essential for building strong bones and promoting healthy tooth development.⁵
Teens are at a critical stage of growth and development, making it crucial to ensure they are getting enough of these nutrients to support healthy bones and teeth. Research has shown that calcium is a key mineral for building strong bones and reducing the risk of osteoporosis later in life.
Vitamin D helps the body absorb calcium, making it an essential nutrient for bone health. Additionally, magnesium helps support healthy bone development and maintenance, as well as promotes healthy teeth.
It is important to note that while multivitamins can provide some of these essential vitamins and minerals, a balanced diet that includes calcium-rich foods such as dairy products, leafy greens, and fortified products is still recommended.
Side effects of Multivitamins for teens
While multivitamins are generally safe, some side effects can occur in some individuals, especially if taken in excessive amounts. Some common side effects of multivitamins in teens include:
-
Nausea: Can be caused by taking a large dose of vitamins on an empty stomach.
-
Headache: This may occur due to high levels of some vitamins, such as Vitamin A.
-
Diarrhea: Can be caused by taking large doses of water-soluble vitamins, like Vitamin C and B vitamins.
-
Stomach cramps: These can occur if the vitamins irritate the stomach lining.
In some cases, taking high doses of specific vitamins and minerals can also lead to more severe health issues, such as liver damage or an increased risk of developing particular types of cancer. It is important to remember that the possibility of side effects can vary based on the specific formula and brand of multivitamins and the individual's unique health status, including age, weight, and current nutrient levels.
For this reason, it is always best to consult with a healthcare provider or licensed nutritionist before starting any new dietary supplement, including multivitamins for teens.
What to look for when buying Multivitamins for teens:
When choosing a multivitamin for teenagers, it's crucial to be mindful of a number of key factors to make sure you pick a safe, effective, and appropriate supplement. Some important aspects to consider include the following:
1. Ingredients
Ingredients in multivitamins are important because they provide essential vitamins and minerals for proper growth and development. These nutrients are crucial in various bodily functions, such as maintaining strong bones, regulating muscle and nerve function, supporting healthy eyesight and skin, boosting the immune system, and promoting proper cell growth and development.
In addition, some ingredients, such as artificial dyes or added sugars, can negatively affect a teen's health. Therefore, it's crucial to choose a multivitamin that contains only essential vitamins and minerals and avoid products with harmful additives.
The quality of the ingredients is also essential when choosing a multivitamin for a teen. A high-quality multivitamin should be made from pure, safe ingredients and manufactured under strict quality control standards.
2. Bioavailability
Bioavailability is important when buying a multivitamin because it determines how easily and effectively the body can absorb and utilize the supplements' vitamins and minerals. If a supplement has low bioavailability, then you are essentially wasting your money.
To determine if a multivitamin is more bioavailable than others, it's important to consider several factors, such as the quality and source of ingredients, the form of the vitamin, and whether the vitamin is combined with other compounds that enhance absorption. Higher-quality ingredients that are derived from whole foods or fermented sources tend to be more bioavailable.
3. Dosages
When choosing multivitamins for teens, it's essential to consider the appropriate dosage of each nutrient based on their age, sex, weight, and level of physical activity. The recommended daily allowances (RDAs) for vitamins and minerals vary for teenagers and are generally higher than for adults due to their growing and developing bodies.
It's also important to consider the form of each nutrient, as the body may better absorb some forms than others. Multivitamins should be taken regularly to achieve the desired health benefits.
Follow the manufacturer's recommended usage guidelines and do not exceed the recommended daily dose.
4. Testing/Transparency
Testing and transparency are essential factors to consider when buying multivitamins for teens. Knowing the purity and quality of ingredients in the supplement is necessary to ensure that your teen gets the proper nutrients without any harmful substances.
Independent third-party testing can provide assurance of the supplement's composition and safety, and a transparent company will openly provide this information to its customers. Knowing the manufacturing process and having access to a detailed ingredient list also help build trust in the product and the brand.
5. Price
Price should be one of many considerations when purchasing multivitamins for teens. A low-priced option may only sometimes provide the best quality or proper doses.
It's crucial to pick a multivitamin that includes the necessary micronutrients to gain the intended health benefits and has been verified for potency and purity by an independent party. Moreover, opting for a product from a trustworthy company that follows strict manufacturing standards is important.
To get the best value, it's essential to strike a balance between cost and quality and choose a multivitamin that suits your specific requirements and is made by a reputable company.
6. Reviews
Reviews can be a helpful resource in the buying process, but there should be other factors considered. While reviews can provide insight into the experiences of others, they should not be relied upon as the sole indicator of a product's quality or effectiveness.
It's important to take reviews warily and to consider them alongside other information, such as product ingredients, third-party testing, and the reputation of the company that produces the product.
Multivitamin For Teens FAQs
What vitamins should a 14-year-old boy take?
Adolescence is a critical period of growth and development, and it's important to ensure that young teenagers have adequate levels of essential vitamins and minerals for optimal health. When choosing dietary supplements for a 14-year-old boy, look for a formula that contains Vitamin D, Calcium, Magnesium, Vitamin K, and Vitamin C.
Vitamin D helps the body absorb calcium, which is paramount for building and maintaining strong bones. Magnesium is also essential for bone health and helps regulate muscle and nerve function.
Vitamin K is integral for proper blood clotting and plays a role in bone health. Vitamin C is an antioxidant that assists the immune system and protects against cellular damage. It's essential to choose a multivitamin that contains the right balance of these crucial vitamins and minerals, as well as others that are important for overall health, such as B vitamins, iron, and potassium.
What vitamins should a 14-year-old girl take?
When selecting a multivitamin for a 14-year-old girl, it is crucial to ensure that the formula is tailored to support her growth and development during puberty. These years are crucial for physical, mental, and emotional growth, and a balanced intake of essential vitamins and minerals can help ensure proper development.
Some important nutrients to look for include Vitamin D for strong bones, calcium for proper bone development, iron for red blood cell formation, vitamin B12 for a healthy nervous system, zinc for a healthy immune system, vitamin A for healthy skin, eyes, and immune system, and Vitamin C for a healthy immune system and skin. A well-formulated multivitamin can help support overall health and wellness in teenage girls and give them a head start on a healthy life.
Can teenagers take a multivitamin every day?
Yes, it is safe for teenagers to take a multivitamin every day.
While food sources are preferred, providing the right foods for teenagers daily may not always be possible. It is worth noting that taking too much of specific vitamins and minerals can be harmful, so it's essential to follow the recommended dose on the label.
To avoid taking more than the daily dose of specific vitamins and minerals, we recommend teens take a multivitamin formulated specifically for their age group. The nutrient requirements during adolescence differ from adults, so a regular adult multivitamin may not be appropriate.
If swallowing pills is a challenge, gummy multivitamins can be a tasty alternative.
Do multivitamins help with puberty?
Multivitamins can benefit teenagers going through puberty, especially if they have a nutrient deficiency or their diet lacks certain vitamins and minerals. Puberty is a crucial stage in life where the body experiences rapid changes and requires an adequate amount of nutrients to support healthy growth and development of bones, muscles, and the brain.
Vitamins play an important role in providing the necessary nutrients during this time. However, it's always best to try to get nourishment from a balanced diet that includes a variety of foods.
Taking a multivitamin should not replace eating a healthy diet. Before starting a multivitamin, it's essential to consult a doctor to ensure it's safe and appropriate.
Can teens take adult multivitamins?
Yes, teens can take adult vitamins. However, we don't recommend it as the recommended dose of key nutrients for adults may differ from that a growing teenager requires.
It is best to choose a multivitamin specifically formulated for teenagers to ensure they get the right amount of essential vitamins and minerals for their stage of development.
Summary
Providing adequate nutrition for teenagers is crucial for their growth and development as a parent. However, due to the limited dietary choices of many teens, ensuring they receive all the necessary nutrients can be challenging.
To address this issue, daily vitamin supplements for teens can play a vital role in supporting healthy growth. While choosing the right multivitamin may be difficult, with many options available, avoiding factors such as sugar, harmful dyes, and artificial ingredients is essential to ensure your teen's health.
We recommend Ritual Essential Multivitamin For Teens, which gives you the optimal amounts of vitamins and minerals for any growing teenager.
The delayed release capsules are specially designed to breakdown in a less sensitive part of the digestive tract, meaning you can take these multivitamins with or without food...
Looking for more vitamin options? Have a look at our post that covers the Best Vegan Multivitamins on the market.
References
- DiNicolantonio, James J., and James H. O'Keefe. "The Importance of Marine Omega-3s for Brain Development and the Prevention and Treatment of Behavior, Mood, and Other Brain Disorders." Nutrients, vol. 12, no. 8, 4 Aug. 2020, p. 2333
- Carr, Anitra C, and Silvia Maggini. "Vitamin c and Immune Function." Nutrients, vol. 9, no. 11, 3 Nov. 2017, p. 1211
- Thirunavukarasu, Arun J., et al. "Vitamin A, Systemic T-Cells, and the Eye: Focus on Degenerative Retinal Disease." Frontiers in Nutrition, vol. 9, 18 July 2022
- Houston, Brett L, et al. "Efficacy of Iron Supplementation on Fatigue and Physical Capacity in Non-Anaemic Iron-Deficient Adults: A Systematic Review of Randomised Controlled Trials." BMJ Open, vol. 8, no. 4, Apr. 2018, p. e019240
- Botelho, João, et al. "Vitamin D Deficiency and Oral Health: A Comprehensive Review." Nutrients, vol. 12, no. 5, 19 May 2020
Andrew Lenau
Author