Why Gummy Vitamins Aren’t Your Best Option To Supplement With

Introduction

Gummy vitamins have increased in popularity in recent years due to their format – they taste good and are easy to chew. They are widely available, with some of the most popular vitamins in gummy form including:

• Gummy multivitamins
• Prenatal gummy vitamins
• Vitamin D3 gummies
• Vitamin C chewable gummies
• Calcium gummy vitamins
• Melatonin gummies

They’re marketed as a fun and convenient way to get your daily dose of essential nutrients, especially for children, but are gummy vitamins really as effective as they seem? Here, we’re going to dive into the science behind gummy vitamins and uncover why they may not be your best option when it comes to supplementation.

Potential Problems with Gummy Vitamins

Gummy vitamins are controversial in the scientific world for multiple reasons:

Uneven Distribution of Nutrients

One major issue with gummy vitamins is the uneven distribution of nutrients per serving. The nutrients in gummy vitamins can vary significantly from one gummy to another, and this can potentially lead to nutrient deficiencies or lead to an overdose. This inconsistency stems from ingredients used in the manufacturing process where it becomes challenging to ensure each gummy contains the precise amount of nutrients stated on the label. For example, the use of binding agents in the gummy manufacturing process can impact the distribution of nutrients; nutrients can become trapped in certain areas of the gummy, leading to uneven distribution.

One example of this uneven distribution of nutrients in gummy vitamins are melatonin gummies, which are often used as sleep aids. A study published in 2023 in the Journal of the American Medical Association analyzed 25 different melatonin gummy supplements and found that the actual quantity of melatonin ranged from 74% to 347% of what was written on the label (1). Only 12% of the products analyzed contained a quantity of melatonin that was within 10% of what the label claimed.

Since gummy vitamins lose their potency more quickly than capsules or tablets, some manufacturers have also started inputting higher doses of nutrients than what is written on the label to account for any loss during the manufacturing process. This then results in a dose that does not match what is claimed on the label.

Lower Nutrient Content

Gummy vitamins often contain fewer amounts of nutrients compared to capsules or tablets based on the physical limitations of a gummy vitamin. In order for a gummy vitamin to be tasty and appealing to its customers, ingredients such as sweeteners and flavors need to be added to make the vitamins more palatable. Gummy vitamins are made from a combination of these ingredients that take up a significant portion of the gummy’s volume, and therefore the space available for actual vitamins and minerals is limited. In contrast, capsules and tablets can be formulated with higher concentrations of active ingredients because they don’t require these additional components to maintain their structure and taste.

In addition, vitamins and minerals in general have a naturally unpleasant taste, so many manufacturer’s use less of these active ingredients to keep the vitamins tasting good.

The lower nutrient content in gummy vitamins likely means that the doses used are likely not significant enough to see the intended health benefits. For example, if a gummy vitamin claims to support immune health but the dose of vitamin C is too low, it may taste good, but not result in the intended effect.

Unwanted Additives

In order to give gummy vitamins their flavor and texture, they often contain various unwanted additives such as artificial colors, flavors, and preservatives. Artificial colors, in particular, have been linked to behavioral issues in children. One study published highlighted the potential adverse effects of artificial food colors, suggesting a link to hyperactivity in children (2). Beyond behavioral issues, some artificial additives and preservatives have been associated with allergies and sensitivities in both children and adults (3). These additives not only add no nutritional value, but can also pose health risks, especially when consumed regularly.

High Sugar Content

One of the biggest downsides of gummy vitamins is their high sugar content. Many brands add sugar to make the gummies more palatable, but this can contribute to various health issues, including tooth decay, weight gain, and metabolic problems (4,5). For instance, some popular brands of gummy vitamins can contain as much as 2-5 grams of sugar, which can add up quickly if you’re taking multiple gummies daily or consuming other foods throughout the day with added sugars.

Manufacturers can also disguise sugar under different names, such as high fructose corn syrup or glucose syrup. These sugars can contribute to your daily sugar intake without you even realizing it. Additionally, some gummy vitamins use sugar alcohols as sweeteners and claim that their product is sugar-free. While sugar alcohols can reduce calorie content, they can also lead to unwanted digestive symptoms like bloating and diarrhea (6). Sugar alcohols can ferment in the gut, causing discomfort and potentially leading to long-term digestive issues if consumed in large quantities.

Hard to Find Vegan Gummy Options

Most traditional gummy vitamins contain gelatin, which is derived from animal collagen and therefore unsuitable for those who are plant-based or vegan. Some also use artificial colorings, which may not be vegan. Confirm with a brand representative if the product is suitable for vegans. If you’re looking for the best vegan multivitamin designed to supplement the most common nutrient deficiencies seen on vegan or plant-based diets, check out the plant-based essentials here.

Shorter Shelf Life

Due to their ingredients and composition, gummy vitamins have a shorter shelf life compared to capsules or tablets. The gelatin and other components used to make gummies can degrade over time, reducing the vitamins' effectiveness and therefore contributing to its shorter shelf life. Factors such as exposure to heat, light, and humidity can accelerate this degradation process, further compromising the nutritional value.

Additionally, the presence of sugars and other organic compounds can make gummy vitamins more susceptible to microbial growth, which can spoil the product and pose health risks. In contrast, capsules and tablets often have more stable formulations that can withstand environmental factors, ensuring a longer shelf life and consistent nutrient delivery.

Marketing Tactic to Appeal to Consumers

Gummy vitamins are often marketed using tactics designed to appeal to both adults and children. Their candy-like appearance and taste make them especially attractive to kids, which can be problematic. Advertisements and packaging are designed to make gummy vitamins appear as a fun and healthy treat, which can mislead consumers into believing they are a better option than traditional supplements. Children might mistake them for candy and consume more than the recommended dose, leading to overconsumption, especially since children tend to need lower amounts of these nutrients than adults (7). One study details cases of vitamin A toxicity in children caused by candy-like chewable vitamin supplements (8).

Conclusion

While gummy vitamins are a convenient and tasty way to supplement your diet, they come with several significant downsides. Uneven nutrient distribution, lower nutrient content, unwanted additives, and high sugar content are all issues that should be taken into consideration when choosing a supplement. If you’re looking to get the most out of your supplements, it might be worth considering alternatives such as capsules or tablets, which often provide more consistent and reliable nutrient delivery.

If you’re looking for an all-in-one vegan supplement in capsule form designed to complement a plant-based or vegan diet, click here to learn more.

Before making any changes to your supplement routine, it's always a good idea to consult with a healthcare professional. They can help you determine the best form of vitamins and supplements for your individual needs.

References

1. Cohen PA, Avula B, Wang YH, Katragunta K, Khan I. Quantity of Melatonin and CBD in Melatonin Gummies Sold in the US. JAMA. 2023 Apr 25;329(16):1401-1402. doi: 10.1001/jama.2023.2296. PMID: 37097362; PMCID: PMC10130950.
2. Nigg JT, Lewis K, Edinger T, Falk M. Meta-analysis of attention-deficit/hyperactivity disorder or attention-deficit/hyperactivity disorder symptoms, restriction diet, and synthetic food color additives. J Am Acad Child Adolesc Psychiatry. 2012 Jan;51(1):86-97.e8. doi: 10.1016/j.jaac.2011.10.015. PMID: 22176942; PMCID: PMC4321798.
3. Sadighara P, Safta M, Limam I, Ghanati K, Nazari Z, Karami M, Abedini A. Association between food additives and prevalence of allergic reactions in children: a systematic review. Rev Environ Health. 2022 Jan 31;38(1):181-186. doi: 10.1515/reveh-2021-0158. PMID: 35106984.
4. Lula EC, Ribeiro CC, Hugo FN, Alves CM, Silva AA. Added sugars and periodontal disease in young adults: an analysis of NHANES III data. Am J Clin Nutr. 2014 Oct;100(4):1182-7. doi: 10.3945/ajcn.114.089656. Epub 2014 Aug 13. PMID: 25240081.
5. Rippe JM, Angelopoulos TJ. Relationship between Added Sugars Consumption and Chronic Disease Risk Factors: Current Understanding. Nutrients. 2016 Nov 4;8(11):697. doi: 10.3390/nu8110697. PMID: 27827899; PMCID: PMC5133084.
6. Storey D, Lee A, Bornet F, Brouns F. Gastrointestinal tolerance of erythritol and xylitol ingested in a liquid. Eur J Clin Nutr. 2007 Mar;61(3):349-54. doi: 10.1038/sj.ejcn.1602532. Epub 2006 Sep 20. PMID: 16988647.
7. Basch CH, Basch CE. The potential danger of flavoring in health promoting and health compromising products: implications for children. Health Promot Perspect. 2015 Mar 29;5(1):1-2. doi: 10.15171/hpp.2015.001. PMID: 26000240; PMCID: PMC4430692.
8. Lam HS, Chow CM, Poon WT, Lai CK, Chan KC, Yeung WL, Hui J, Chan AY, Ng PC. Risk of vitamin A toxicity from candy-like chewable vitamin supplements for children. Pediatrics. 2006 Aug;118(2):820-4. doi: 10.1542/peds.2006-0167. PMID: 16882846.