Experts weigh whether gummy vitamins are as beneficial as pills

Gummy vitamins have surged in popularity as a sweeter, easier alternative to traditional supplements for people who dislike swallowing pills.

But do they work as well?

Some studies suggest that certain vitamins may be absorbed just as effectively, or even better, in gummy form.

Still, those potential advantages can come with drawbacks that are not always obvious from the label.

From missing minerals to nutrients that may degrade in storage, experts explain whether gummy vitamins are really worth choosing over standard tablets.

Are gummy vitamins absorbed as well as pills?

How much of a vitamin the body absorbs plays a big role in how much benefit it can provide.

When it comes to gummy vitamins, the evidence is mixed.

A study published in Nutrients in 2019 involving 31 healthy adults found that vitamin D3 was absorbed significantly better from gummies than from tablets.

Even so, the study relied on a single 20,000-IU dose, far above a typical daily supplement, and looked at short-term absorption rather than long-term health outcomes.

Dr. Jordan Glenn, head of science at SuppCo, a supplement information and testing platform, cautioned against drawing broad conclusions from that result.

“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 noted that the study was small and funded by a gummy manufacturer.

Other research has been less striking.

A 2021 study found similar short-term vitamin B12 absorption from gummy and tablet multivitamins, although the products contained different amounts of B12. That study also reported manufacturer funding.

Glenn said gummies can be absorbed about as well as conventional supplements for many vitamins, but the nutrient, dose and formulation all matter.

Dr. Kristyen Tomcik, assistant professor of nutrition at Case Western Reserve University School of Medicine, added that better absorption does not automatically translate into better health.

“It's not a one-to-one input/output result,” he told the Daily Mail.

Getting more of a vitamin may help someone with a deficiency, but it may not do much for someone who already gets enough.

What do some gummy vitamins leave out?

Absorption is only part of the picture. The amount of each nutrient matters too.

Some gummy multivitamins contain fewer minerals than traditional tablets, especially iron, calcium and magnesium.

Glenn said that is partly 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 can be especially difficult because of its metallic taste, while bitter ingredients can affect flavor. That said, not every gummy multivitamin lacks 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 said people with diagnosed deficiencies may need doctor-recommended targeted supplements rather than a general multivitamin to make sure they receive enough of the right nutrients.

Watch heat and moisture

Another major difference between gummy vitamins and traditional pills is how they are made and stored.

Gummies usually contain water, sweeteners and gelatin or pectin, which can make it harder to keep some vitamins stable over time. That can reduce quality as the product sits on the shelf.

“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 face an added challenge because heat and moisture may affect the survival of live microorganisms inside them.

To compensate for nutrient losses during storage, manufacturers sometimes add extra vitamins during production, a practice known as an overage. Glenn said these added amounts are intended to help products still contain the labeled nutrients near the end of shelf life.

Even so, actual levels can vary depending on storage conditions and when the product is tested.

Because consumers cannot tell potency just by looking at a gummy, proper manufacturing and storage are important. Follow package instructions and avoid exposing supplements to excessive heat or humidity.

Gummy vitamins may contain added sugar

One reason people like gummy vitamins is their candy-like taste, but that often means 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 versions are not necessarily ideal either. Some include sugar alcohols, which can cause bloating, gas or diarrhea, especially in larger amounts.

Because gummies resemble candy, there is also a risk of taking more than the recommended dose, especially for children. Experts advise storing them securely out of reach to prevent accidental overconsumption.

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 it does medications, so quality matters regardless of form.

Taub-Dix recommends checking serving size, nutrient amounts and added 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 numbers are always better.

Consumers can also look for third-party certifications such as USP Verified or NSF, which can help confirm that supplements meet specific quality standards.

Should you pick gummies or pills?

Gummy vitamins can be useful for people who have trouble swallowing pills or who struggle to stick with traditional supplements.

“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.”

Still, people who need precise amounts of iron, calcium, magnesium or other nutrients may do better with tablets, capsules, liquids or more targeted supplements.

Glenn also suggests comparing the cost per serving, since some gummies require several pieces to deliver the labeled 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 bottom line

Gummy vitamins can deliver certain nutrients as effectively as traditional pills, but they may contain lower amounts of important minerals, especially calcium, magnesium and iron.

The best supplement is one that supplies the nutrients you need in the right amounts, meets quality standards and fits into 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.