Key Takeaways Gummies can effectively deliver essential vitamins and nutrients, but not all brands offer the same quality. If choosing a gummy vitamin, look for a quality brand with no added sugar or artificial color. Gummy vitamins may be a good option if your child cannot swallow pills. Pros and Cons of Multivitamin Gummies You don’t have to look far to find brands offering a gummy format for almost any vitamin or supplement need across nearly all age groups. As of 2020, the gummy vitamin market was valued at about $2.68 billion in the United States. Gummies can have some appealing traits, but there are some pitfalls to be aware of when selecting a gummy vitamin. In this video, Diana Schnee, a registered dietitian, shares some common concerns about gummy vitamins but also shares that there is a role for gummy vitamins for some people. She says, “The best vitamin is the one that is actually consumed.” Ingredients in Gummy Vitamins Vitamin companies must add ingredients beyond vitamins and minerals to create a tasty gummy with the desired texture and a pleasant taste. When considering gummy vitamins, look for these common ingredients: Thickeners. Manufacturers generally use gelatin or pectin to achieve that candy-like gummy consistency. Pectin is a naturally occurring fiber found in some fruits with gelling properties. Gummies thickened with pectin may be a good choice if you want a vegan product. Gelatin is a protein derived from animal collagen. If you want your child to follow a vegetarian or vegan diet, be aware of this animal-derived protein. Sweeteners. Gummy vitamins generally contain additives to make them taste good, such as: Sugar. Many gummy vitamins contain refined sugar, sometimes cleverly disguised by another name. Look for ingredients such as dextrose, fructose, corn syrup, molasses cane sugar, and beet sugar. Added refined sugar can be harmful to your health and teeth. Artificial sweeteners and artificial flavoring. Some gummy vitamins may contain artificial sugar substitutes like aspartame or sucralose. Children under two and people with other health conditions like phenylketonuria or bowel disease should not have artificial sweeteners. Sugar alcohols. Sugar alcohols are carbohydrates containing fewer calories than sugar. They are digested slowly so that not all of their calories are absorbed. Examples of sugar alcohols include sorbitol, xylitol, and mannitol. Although the quantity is usually small in vitamins, high amounts of sugar alcohols may cause gastrointestinal issues in some people. Citric Acid. Citric acid may be present in gummies as a preservative and flavor additive. Although citric acid does not contain sugar, it can still harm tooth enamel. Flavor. Fruit flavors are popular for gummy vitamins, and flavoring may be artificial or derived from natural sources. If you want to avoid artificial additives, look for options that contain natural flavors derived from plant sources. Vitamins and minerals. You must read the label to see what is in each gummy product. Some gummies may target one specific vitamin (like Vitamin D), while others may contain many nutrients (like a multivitamin). Taste and Texture Gummy vitamins come in various fruity flavors and may appeal to kids and adults alike. They have a candy-like taste and texture. Gelatin-containing gummy vitamins are firm and elastic (similar to gummy candy). In contrast, pectin-based gummy vitamins are softer and easier to chew. The candy-like taste and texture may increase the likelihood that your picky eater will take their vitamins without a battle. Remember that gummy vitamins may increase your child's sugar intake, so consider sugar-free options. Convenience and Appeal Gummy vitamins will likely appeal to all ages as they taste pleasant and convenient. Compared to other options like swallowing a large pill followed by water, it’s relatively easy to pop a gummy vitamin in your mouth on the go. Benefits of Gummy Vitamins Gummy vitamins may beat out their pill alternatives with the following benefits: Gummy vitamins taste good, unlike pills that can taste chalky and have an unpleasant smell. Gummy vitamins are easier on the stomach than pills. People who have trouble swallowing pills can chew and swallow gummy supplements. Because gummy vitamins taste good, getting children to take vitamins may be easier. Drawbacks of Gummy Vitamins There are some drawbacks to gummy vitamins to consider: Many gummy vitamins contain added sugar (usually between 2-8 grams per serving). Added sugar can be bad for your health and your teeth. Gummy vitamins have a shorter shelf life than pills and may lose potency over time. Some manufacturers add extra vitamin content to gummy vitamins to compensate for the eventual loss of potency. Recently manufactured gummies may contain higher doses of nutrients than needed, while those nearing expiration dates have less. Taking more than the recommended amount of these tasty vitamins may be tempting, and children may find gummy vitamins especially hard to resist, so be sure to keep them out of reach. Gummy Vitamins Comparison BENEFITS ✓ Kid-friendly and easy to take ✓ Tasty, enjoyable texture ✓ Promotes regular vitamin use ✓ Great for those who struggle with pills DRAWBACKS ✕ May contain added sugar ✕ Risks of dental issues ✕ Limited value for some nutrients ✕ Overdose risk from candy-like taste Pros and Cons of Multivitamin Pills Multivitamin pills may come in capsule or tablet form. Pills continue to be a popular form of multivitamin with a long shelf life, but they may not be for everyone. Common Ingredients in Vitamin Pills In addition to the vitamins, minerals, and nutrients a vitamin pill aims to deliver, vitamin pills also contain “non-medicinal ingredients.” Non-medicinal ingredients include substance such as corn starch or other binding elements to help the pill maintain its shape ands preservatives such as citric acid. Pills that come in capsule form usually contain gelatin in the capsule shell. Read the label carefully before taking any vitamin pill, as vitamin, mineral, and nutrient content will vary between products. Be sure to target the vitamin and mineral content to your child’s needs after consultation with your child’s doctor. For example, if your doctor advises that your child needs Vitamin D supplementation, compare the amount of vitamin D on the nutritional label of the products you are considering. Shelf Life and Stability Although you shouldn’t take any pills past their expiration date, research shows that the content of pills remains stable for years. The shelf life of pills is much longer than gummies, and pills may be a good choice for anyone who prefers to buy large quantities to have on hand long-term. Advantages of Pill Vitamins There are many advantages of pill vitamins: Pills have a longer shelf life than gummies. Traditional pills’ vitamin and mineral content remain more stable over a longer period than gummies. Traditional pills are less appealing, lowering the temptation to take more vitamin supplements than directed. Some capsules can be opened, and the content can be emptied and mixed with a small amount of food or drink (check with your pharmacist or product instructions first). Disadvantages of Pill Vitamins There are some disadvantages of pill vitamins: Pills may have an unpleasant taste or smell. Some people with trouble swallowing pills may have difficulty with vitamin supplements in pill form. Traditional pill vitamins taken with an empty stomach can cause nausea. Pill Vitamins: Pros & Cons Advantages ✓ Pills have a longer shelf life than gummies ✓ Traditional pills' vitamin and mineral content remain more stable over a longer period than gummies ✓ Traditional pills are less appealing, lowering the temptation to take more vitamin supplements than directed ✓ Some capsules can be opened, and the content can be emptied and mixed with a small amount of food or drink Disadvantages × Pills may have an unpleasant taste or smell × Some people with trouble swallowing pills may have difficulty with vitamin supplements in pill form × Traditional pill vitamins taken with an empty stomach can cause nausea Multivitamin Pills Use Case Study An Amazon review highlights that while swallowing pills may be difficult for some, some capsules (such as NuBest tall capsules) can be opened and mixed with food. In this video, a mom explains why NuBest Tall pill vitamins were a good choice for her growing son. How to Choose the Right Supplement For You With so many nutritional supplements on the market, it can be hard to narrow it down and know how to choose the right supplements for you or your child. Consider these factors when choosing a supplement: Personal Health Needs A healthy and balanced diet provides most healthy adults with the necessary vitamins and nutrients. However, managing a daily healthy diet can be challenging for some. Some people may be picky eaters or have dietary restrictions. Consider if you are getting a wide variety of foods every day. You can use the United States Department of Agriculture's “My Plate” guidelines to assess your diet and as a guide for healthy nutrition. If you cannot maintain this type of nutrition from a variety of foods, you may want to consider taking a vitamin or dietary supplement to ensure you have enough essential vitamins and minerals. Most children benefit from a vitamin D supplement. Check with your child's doctor if you are unsure if your child should take vitamin D. Consultation with Healthcare Providers Anyone considering adding supplements to their daily routine should consult their healthcare provider. Certain medical conditions may interfere with vitamin absorption or require nutrient supplementation. Always work with your healthcare provider to find your best nutrition plan. Consider quality The Food and Drug Administration (FDA) does not regulate vitamins, dietary supplements, and nutritional supplements like other medications. To ensure you are getting a quality supplement: Always choose a trusted brand. Look for a vitamin brand that uses a third party to verify its product contents. Go with a brand manufactured in a facility that meets FDA standards. Detailed Comparison of Gummies Vs Pills Multivitamins As we’ve seen, there are pros and cons to both gummy and pill multivitamins. See the table below for a direct comparison. Comparing Nutrient Absorption of Gummies vs. Pills Nutrient absorption from gummy vitamins compared to pill vitamins is not well-studied. Some research suggests that nutrient absorption may be comparable. Bioavailability of Gummies vs. Pills Research comparing the bioavailability of gummy vitamins compared to traditional pill vitamins is limited. One study that looked specifically at Vitamin D3 showed that the vitamin was better absorbed in gummy form. Another study looking at Vitamin C showed similar absorption between gummy and pill vitamins. Factors Affecting Absorption Several factors can impact the way our bodies absorb vitamins, including: Some vitamins are better absorbed when taken with food. For example, iron and vitamin C? And calcium needs vitamin D. The pH in our stomach (the amount of stomach acids) can sometimes negatively impact absorption. Gut motility (how fast stomach contents move through the digestive tract) can help or hinder absorption. Some specific nutrients and vitamins (A, D, E, and K) are absorbed better in the presence of fat and should be taken with food. Sugar Content and Health Implications Added Sugars in Gummies vs Pills Beware of added refined sugars in both gummy and pill vitamins. Although added sugar may be more likely in gummy vitamins, it doesn’t mean all pill vitamins are sugar-free. Always read the nutrition label before taking any supplement, and don't assume traditional vitamins in pill form don't contain sugar. Dental and Health Concerns Added sugar can have adverse health effects, including: Obesity Heart disease and a negative impact on heart health. Type 2 diabetes Dental decay and cavities Alternatives to Sugary Gummies If you want to avoid added sugar, look for sugar-free gummy vitamins. Some gummy vitamins may be sweetened with artificial sweeteners or sugar alcohols that don’t add extra calories. Conclusions The best vitamin or supplement product may be the one that you or your child will actually take. If your pill vitamins sit untouched until they expire, a gummy vitamin might be best for you. Just be aware of added sugar content, use them promptly due to their shorter shelf life, use as directed, and keep them well out of reach of children. Frequently Asked Questions Are gummy vitamins as effective as traditional pills? Yes, high-quality gummy vitamins are probably as effective as traditional pills if appropriately stored and used before expiration. However, more research is needed, and some experts disagree. Do gummy vitamins contain a lot of sugar? Gummy vitamins may contain about 2-8 grams of sugar per serving. Although that may not sound like a lot, the American Heart Association recommends no more than 25 grams of added sugar daily for women, so a gummy vitamin may contain 30% of that daily limit. Can gummy vitamins cause dental issues? Yes, like other foods, gummy vitamins containing sugar or citric acid can cause dental issues. The American Dental Association recommends brushing your teeth twice a day to reduce the risk of dental issues. Do traditional multivitamin pills have a longer shelf life than gummies? Yes, traditional multivitamin pills have a longer shelf life than gummies, and content can remain stable for years. Should I consult a healthcare provider before taking new supplements? Yes, always consult your healthcare provider before taking any new supplements
