Gummy vitamins have transformed the vitamin aisle, turning something that once looked and tasted like medicine into something much closer to candy.
They’re colorful, sweet, easy to chew and particularly appealing to people who have difficulty swallowing pills. But are you giving up nutritional benefits when you choose gummies instead of traditional tablets or capsules?
The answer isn’t as simple as you might think.
Research suggests gummies can deliver vitamins to the body just as effectively as traditional supplements — and in at least some cases, perhaps even better.
One study comparing vitamin D3 gummies with tablets found the vitamin was more readily available to the body when taken as a gummy. Other research comparing certain nutrients in gummies and conventional supplements has found similar absorption.
So the problem with gummies isn’t necessarily whether your body can absorb what’s in them. A bigger question may be: What’s actually in your gummy?
Check The Label — They Aren’t All the Same
It can be difficult to pack the same variety and quantity of nutrients into a gummy that manufacturers can put into a tablet or capsule.
Some gummy multivitamins leave out certain minerals or contain considerably less of them. Iron, calcium and magnesium are among the nutrients that may be missing or provided in smaller amounts.
Iron is particularly worth watching for women. Women who menstruate generally need more iron because of blood loss during their periods, and iron deficiency is more common among women of childbearing age.
That makes the Supplement Facts label more important than whether the bottle says “complete multivitamin” on the front.
Compare the actual vitamins and minerals — and the amounts — with a conventional multivitamin before making your choice.
Gummies Aren’t Candy
Their candy-like appeal is both an advantage and a potential danger.
Because they taste good, people who don’t like pills may be more likely to take a gummy vitamin consistently. But tasting like candy can also make it tempting to eat more than the recommended serving.
More isn’t necessarily better.
Excessive amounts of certain vitamins and minerals can cause health problems. Vitamins A, D, E and K are fat-soluble, meaning the body can store them rather than simply eliminating all of the excess. Too much iron can also be dangerous.
The candy-like appearance makes gummies especially attractive to children. Vitamins — particularly those containing iron — should be stored out of children’s sight and reach, just as you would medications.
What about All That Sugar?
Many gummies contain added sugar or other sweeteners to make them palatable. That’s a disadvantage compared with swallowing a sugar-free capsule or tablet.
Gummies can also stick to teeth, and both sugar and acidic ingredients can contribute to tooth decay or enamel erosion.
Still, for someone taking the recommended one or two gummies a day and practicing good dental hygiene, that issue probably shouldn’t overshadow the larger nutritional questions. Check the label for added sugar, particularly if you’re taking several different gummy supplements each day.
Gummies or Pills? It Depends
One isn’t automatically better than the other.
If you have difficulty swallowing pills and gummies make it easier for you to consistently take a supplement you need, gummies can be a reasonable choice. Some studies suggest they can deliver certain vitamins as effectively as tablets.
But don’t choose vitamins based primarily on flavor.
Read the Supplement Facts label, make sure the product actually contains the nutrients you’re trying to supplement and take only the recommended amount.
There’s also a larger question worth asking: Do you need a multivitamin at all?
A balanced diet provides most people with many of the vitamins and minerals they need. Supplements can be particularly useful for people with nutritional deficiencies, dietary restrictions, absorption problems or other specific needs.
And remember, while dietary supplements are regulated by the Food and Drug Administration, the FDA does not approve them for safety and effectiveness before they reach store shelves the way it does medications.
Whether you choose a gummy or a pill, what’s inside the bottle matters more than its shape.