Are Gummy Vitamins Effective?
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Almost half of the adult population in the U.S. takes a vitamin supplement, and the most common form is a multivitamin that can fill many different nutrient gaps in one supplement. It's true that most people are able to get enough vitamins and minerals from a well-balanced diet, but according to the CDC, most Americans don’t eat a balanced diet. The reasons range from convenience to lack of healthy options.
Vitamin supplements come in many different forms like traditional pills, capsules and gummies. In the past, gummy vitamins were marketed toward kids because they’re easier to take and taste better, but you can now find gummy vitamins for any age. However, the question remains: Are gummy vitamins effective?
In this article, we’ll discuss the benefits and potential risks of taking gummy vitamins, who gummy vitamins are best for and a few examples of my favorite gummy vitamins on the market right now. Let’s take a look.
Benefits of Gummy Vitamins
Convenience
Gummy vitamins are attractive because they go down a lot easier than traditional capsules or pills. You can simply pop gummy vitamins into your mouth, chew and swallow. You don’t need a glass of water, and you don’t have to worry about the size of the vitamin or it getting stuck on the way down.
Taste
Vitamins that come in pill or capsule form tend to be tasteless because you’re not chewing or breaking them down in your mouth. However, gummy vitamins are usually sweetened with a gram or two of sugar. They can also be flavored to taste better.
Easier to digest
Because you chew gummy vitamins before swallowing them, your body has already started the digestive process. That means gummy vitamins are typically easier to digest than other forms of vitamin supplements that may have protective coatings.
Risks of Gummy Vitamins
Taking too many
Because gummy vitamins have a flavorful, usually sweet taste, it can be easy to eat more than the recommended dose. This problem is especially common in kids who think the vitamins taste like candy or other gummy snacks. While rare, it's possible to take too many vitamins, which can cause kidney problems, odd sensations like tingling in your feet and other side effects.
It's safest to consult your doctor before taking a vitamin supplement and stick to the recommended uses on the label.
Gummy Vitamin Taste
One feature kids and adults typically love about gummy vitamins is the taste. Gummy vitamins are usually sweetened and flavored to give them a good taste that encourages you to take them. You can find gummy vitamins with almost any flavor, but the most common are fruit flavors.
Gummy Vitamin Sugar Content
One drawback of gummy vitamins is the sugar content. Most quality formulas have only one to three grams of added sugar per serving. Anything above this can sabotage your diet. There are also gummy vitamins sweetened with sugar alternatives like stevia, sugar alcohols and honey. Make sure you read the label and know what your gummy vitamins are sweetened with before you start taking them.
Gummy Vitamin Potency
You may have heard that gummy vitamins don’t have the same amount of nutrients as tablet or capsule forms. The amount of nutrients in gummy vitamins varies from brand to brand, but high quality brands have gummy formulas with just as many vitamins and minerals as capsules. The difference in potency is related to shelf life.
According to primary care specialist Neha Vyas, MD of the Cleveland Clinic, gummy vitamins lose their potency faster than tablets or capsules. This is why some gummy vitamins have such a high dose of vitamins and minerals—to ensure that the dose matches that of tablet or capsule vitamins as the potency wanes over time. Consequently, you may want to toss expired gummy vitamins. Also, those with a serious vitamin deficiency should consult their doctor about which form of vitamin to take for optimal potency.
Who Gummy Vitamins Are Best For
Kids. Children can benefit most from taking a gummy vitamin for several reasons. The first is that kids tend to eat based on preference rather than quality. Gummy vitamins taste good, and that encourages kids to take them. Another reason is because many kids struggle to swallow tablets and capsules, especially before the age of 10.
Related: The Best Multivitamins for Kids in 2024
Adults who struggle with taking pills. Kids aren’t the only ones who struggle to swallow capsules and pills. Somewhere between 10 and 40 percent of the adults in the U.S. struggle to swallow large capsules and pills for a number of psychological, emotional and physical reasons. Gummy vitamins eliminate that obstacle.
People who don’t eat certain food groups. Vegans and strict vegetarians are at a higher risk for nutrient deficiencies, because some nutrients are much more available in meat and animal-derived products. A gummy vitamin is an easy way to help fill those nutrient gaps, as long as it doesn't contain gelatin, which is animal-based.
Related: The Best Vegan Vitamins and Supplements
People with certain health conditions. Some conditions, like Crohn’s disease, ulcerative colitis and other inflammatory diseases, can keep your body from absorbing all of the nutrients you need from foods. Since gummy vitamins are easier to digest, they are a good option for people with these conditions.
Our Favorite Gummy Vitamins
Multivitamin: OLLY Multi Gummies Women's | Men's
OLLY
One of my favorite vitamin brands is OLLY. OLLY makes all of its supplements with of the goal of producing high quality vitamins at an affordable price.
I especially like OLLY’s multivitamin formulas for men, women and kids. All of these formulas have a well-rounded list of vitamins and minerals, but don’t include absurdly high amounts of any (think about vitamins with 5,000 percent of your daily vitamin C). If you’re looking for a basic multivitamin, I don’t think you’ll be disappointed with OLLY.
Metabolic Health: humanN Tart Cherry Gummies
humanN
humanN Tart Cherry gummies are doctor formulated with the goal of supporting your metabolic health. That means these gummies are meant to boost your metabolism, reduce inflammation from exercise, promote immune health and stabilize your blood sugar. Tart cherry extract is the key ingredient, and studies show that daily consumption of tart cherry can reduce inflammation and boost your immune system.
Gummy Vitamin FAQs
What happens if you eat too many gummy vitamins?
If you eat too many gummy vitamins, your body will typically get rid of the excess vitamins and minerals through your urine. However, in some cases you can consume toxic levels of vitamins, which can lead to diarrhea, vomiting, discomfort and in severe cases, kidney problems. Make sure you’re following the recommended use, and contact your doctor immediately if you think you’ve consumed too many.
Do gummy vitamins absorb better than pills?
How your body absorbs vitamins largely depends on your digestive system. Gummy vitamins are easier to digest because you chew them, but that doesn’t necessarily mean the nutrients will be easier for your body to absorb.
Are gummy vitamins better than liquid vitamins?
Gummy vitamins and liquid vitamins both address problems associated with traditional pills or capsules. Because they are liquid, liquid vitamins are the easiest for your body to digest, and theoretically that should lead to better absorption.
What gummy brands are popular?
Many major vitamin brands now have gummy vitamin options alongside pills and capsules. If I were recommending a specific list of vitamin brands I would say OLLY (especially the sleep gummies and women’s multi), Ritual (for kids) and Future Kind (for vegans and vegetarians)—all of these have great gummy vitamin options.
Final Thoughts
Gummy vitamins can be just as effective as other forms of vitamins and minerals. They taste great, are easy for your body to digest, remove the barrier of having to swallow your vitamins and can fill nutrient gaps for picky eaters or those with dietary restrictions.
