Experts reveal if popular gummy vitamins really are just as healthy as pills
Gummy vitamins have become a popular alternative to traditional supplements, offering a sweeter, easier way to get daily vitamins without swallowing pills.
But are they as effective?
Surprisingly, some research suggests that certain vitamins may be absorbed just as well, or even better, in gummy form.
However, the benefits may come with trade-offs that aren’t always obvious from the packaging.
From missing minerals to nutrients that can break down during storage, experts reveal if gummy vitamins are worth buying over run-of-the-mill pills.
Gummy vitamins have become a popular alternative to traditional pills, but there is debate over if they’re just as healthy as regular supplements
Do we absorb gummy vitamins as well as pills?
How much of a vitamin we absorb determines how many benefits we truly reap from it.
For gummy vitamins, research is mixed.
A 2019 study published in Nutrients of 31 healthy adults found that vitamin D3 was significantly better absorbed from gummies than tablets.
However, the study used a single 20,000-IU dose, far higher than a typical daily supplement, and measured short-term absorption rather than long-term health benefits.
Dr Jordan Glenn, head of science at SuppCo, a supplement information and testing platform, cautions against generalizing the findings.
‘In the 2019 paper, the D3 difference looked dramatic, with the gummy producing roughly double the vitamin D3 in the blood compared to the tablet,’ he told the Daily Mail. He also notes that the study was small and funded by a gummy manufacturer.
Other research has produced less dramatic results.
A 2021 study found similar short-term vitamin B12 absorption from gummy and tablet multivitamins, although the formulations contained different amounts of B12. The findings also showed manufacturer funding.
For many vitamins, Glenn says gummies can be absorbed about as well as traditional supplements, but the nutrient, dose and formulation matter.
And Dr Kristyen Tomcik, assistant professor of nutrition at Case Western Reserve University School of Medicine, says greater absorption doesn’t necessarily mean better health.
‘It’s not a one-to-one input/output result,’ he told the Daily Mail.
Absorbing more of a vitamin may benefit someone with a deficiency, but it doesn’t necessarily help someone already getting enough.
What’s missing from some gummy vitamins?
Gummy vitamins can vary in terms of how many nutrients they deliver, and it’s common to have to take multiple at a time
Absorption isn’t the only consideration. The amount of each nutrient matters, too.
Some gummy multivitamins contain fewer minerals than traditional tablets, particularly iron, calcium and magnesium.
Glenn says this is because ‘you need hundreds of milligrams to hit a meaningful dose, and a gummy is mostly sugar and gelling agent with little room for anything else.’
Iron presents additional challenges because of its naturally metallic taste, while bitter ingredients can affect a gummy’s flavor. However, not all gummy multivitamins lack these minerals.
‘One of the biggest mistakes is assuming that all multivitamins provide the same nutrients in the same amounts,’ registered dietitian Bonnie Taub-Dix told the Daily Mail.
‘Just because a bottle says “multivitamin” doesn’t mean it contains everything you need.’
Tomcik adds that people with diagnosed deficiencies may need targeted supplements as directed by their doctor rather than a general multivitamin to make sure they’re getting enough.
Be careful with heat and moisture
Another difference between gummy vitamins and traditional pills is how they’re made and stored.
Gummies typically contain water, sweeteners and gelatin or pectin, ingredients that can make it more challenging to keep certain vitamins stable over time. This can degrade their quality after a while.
‘Gummies are generally less stable than tablets or capsules because they hold more moisture and are more sensitive to heat, so vitamins like C, folate and B12 can break down faster over the product’s shelf life,’ Glenn said.
Probiotic gummies can also be challenging because heat and moisture may affect the survival of live microorganisms inside.
To account for nutrient losses during storage, manufacturers sometimes add extra vitamins during production, a practice known as an overage. Glenn explains that these additional amounts help ensure products still contain the labeled nutrients near the end of their shelf life.
However, actual levels can vary depending on storage conditions and when the product is tested.
Because consumers can’t determine vitamin potency simply by looking at a gummy, proper manufacturing and storage matter. Follow package instructions and avoid exposing supplements to excessive heat or humidity.
Gummy vitamins could be packed with sugar
While not all gummy vitamins contain sugar, they may also have additives that cause digestive distress.
Part of the appeal of gummy vitamins is their candy-like taste, but that often comes with added sugar.
‘I wouldn’t lose sleep over a gram or two of added sugar in a vitamin, but I would pay attention to how those grams add up, especially if you’re taking several different supplements every day,’ Taub-Dix said.
Sugar-free gummies aren’t necessarily the perfect alternative. Some contain sugar alcohols that can cause bloating, gas or diarrhea, particularly when consumed in larger amounts.
Because gummies resemble candy, there’s also a risk of taking more than the recommended amount, especially among children. They should be stored securely out of children’s reach to prevent accidental overconsumption, experts advise.
Are gummy supplements as safe as pills?
In the US, gummy and traditional vitamins are generally regulated as dietary supplements.
The Food and Drug Administration does not approve them for safety and effectiveness in the same way as medications, which makes quality important, regardless of the form.
Taub-Dix recommends checking serving size, nutrient amounts and additional ingredients.
‘People may assume that one gummy equals one serving, when some products require two, three or even more gummies to provide the amounts listed on the label,’ she told the Daily Mail. She also recommends checking the Percent Daily Value for each nutrient rather than assuming higher amounts are always better.
Consumers can also look for third-party certifications, such as USP Verified or NSF, which help confirm that supplements meet specific quality standards.
Should you choose gummies or pills?
Experts believe gummy vitamins may help more Americans get enough nutrients, but take cost and serving into consideration
Gummy vitamins can be helpful for people who have trouble swallowing pills or struggle to take traditional supplements consistently.
‘We often focus on what’s in a supplement, but we also need to consider whether someone will actually take it consistently,’ Taub-Dix said. ‘A vitamin that sits untouched in your medicine cabinet isn’t doing you much good.’
However, people who need specific amounts of iron, calcium, magnesium or other nutrients may benefit more from tablets, capsules, liquids or targeted supplements.
Glenn also recommends comparing the cost per serving, since some gummies require multiple pieces to provide the listed nutrient amounts.
‘The important thing is to make sure you’re not choosing a gummy just because it tastes good,’ Taub-Dix said. ‘It still needs to provide the nutrients you’re looking for.’
The takeaway
Gummy vitamins can deliver certain nutrients just as effectively as traditional pills, but they may contain lower amounts of important minerals, particularly calcium, magnesium and iron.
The best supplement is one that provides the nutrients you need in appropriate amounts, meets quality standards and fits your routine.
As Taub-Dix puts it: ‘Read the label, know what you’re getting and remember that even the tastiest vitamin isn’t a substitute for a balanced diet.’
Johannah Katz, MA, RD, is a registered dietitian based in Florida.
