Should You Take Gummy Vitamins? Here’s What to Consider

Gummy vitamins aren’t just for kids anymore. With a growing number of gummy vitamin products on the market, people of all ages can easily find their favorite nutrient in gummy form. These sweet, chewy supplements are easy to take and often taste like candy. 

But are gummy vitamins actually good for you? And how do they compare to pills or capsules? We’ll review everything you need to know about the ingredients in gummy vitamins, benefits, and drawbacks so you can decide if they’re the right choice for your health goals. 

Are gummy vitamins better than pills?

No, gummy vitamins aren’t better for you than vitamins in pill form. But gummy vitamins do have some benefits. They’re easy to chew and often come in tasty flavors that make it easy to stick to a daily vitamin routine. And they can be a preferred choice for people who struggle to swallow pills. But when it comes to nutritional support, they’re usually not your best option.

Gummy vitamins contain added ingredients — like sugar, flavoring, and dyes — to enhance flavor and texture. These ingredients can make them a less healthy choice.

Are gummy vitamins bad for you?

Gummy vitamins have several disadvantages compared to vitamins in pill, capsule, or liquid forms. 

Added sugar

Most gummy vitamins have about 2 g to 8 g of added sugar per serving. For context, the daily recommended sugar intake is no more than 12 tsp (48 g) of added sugar. The sugar content in gummy vitamins is a large amount, especially since you’re also probably getting added sugar from other sources in your diet. 

Most people already get too much added sugar in their diet. The average adult consumes 17 tsp (68 g) of added sugar daily. 

So, if you’re consuming multiple types of gummy supplements (such as a multivitamin and omega-3s), the amount of added sugar can quickly add up.

Natural and artificial flavors

As with many packaged foods, gummy vitamins contain both natural and artificial flavors. These flavors give gummies their yummy taste. 

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While most people think that natural flavors are healthier than artificial ones, often this isn’t true. Natural flavors can be made from many different chemicals. And these chemicals aren’t required to be listed as individual ingredients on the packaging. Often, you’ll just see “natural flavors.”

The health impact of these flavor additives isn’t entirely known yet. But there are concerns that both natural and artificial flavors may have a harmful effect on your sleep, weight, and gut health.

Artificial dyes 

Gummy vitamins often contain artificial dyes, like Red Dye 40, which has been linked to potential health risks, including:

• Hyperactivity in children

• Allergic reactions

• Certain types of cancer

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While more research is needed to fully understand the impact these dyes have on your health, it’s a good idea to limit your intake of artificial dyes.

When it comes to dyes, natural probably does mean better. Natural dyes aren’t associated with health risks. They may even offer some health benefits because of their antioxidant and anti-inflammatory properties. The FDA has approved certain natural ingredients for food coloring. These ingredients are mostly derived from fruits and vegetables — like beets, purple carrots, and paprika. So, if you do choose gummy vitamins, look for the ones with natural dyes over artificial ones. 

Increased risk for cavities

There’s a reason most dentists aren’t big fans of gummy vitamins. The sugar content and sticky consistency are both bad for your dental health. The gummy texture causes sugar to stick to your teeth, promoting the formation of cavities. To reduce this risk, try rinsing with water after taking gummy vitamins, and, of course, brush and floss daily.

Unreliable dosing

Supplements don’t always contain accurate ingredient lists on their packaging. Testing has found that more than 25% of multivitamins may have inaccurate quantities of ingredients listed. Gummy vitamins are especially likely to have these dosing problems. This is because many ingredients are less stable in gummy form than in other supplement formats. Over time, the gummies will become less effective. To compensate, some manufacturers add larger amounts of vitamins and minerals. This means that gummy vitamins can end up having either too much or too little of an ingredient. 

Easy to take too much

Gummy vitamins taste better than pills or tablets. You might find yourself enjoying them much like you do a candy snack. This can make it easy to take more than the suggested dosage. 

Some vitamins and minerals can be harmful when you take too much. Iron, calcium, vitamin D, and vitamin A can be toxic when overconsumed in a supplement. This is especially risky for children who may think gummy vitamins are candy.

Quiz: Can you tell the difference between drugs and candy?

Is it worth taking gummy vitamins?

The downsides of taking gummy vitamins probably outweigh the benefits for most people. Most vitamin pills have fewer potentially harmful added ingredients. So, you’re better off choosing those over gummy vitamins.

If you can’t swallow pills or capsules and your primary care provider has recommended taking a supplement, a gummy vitamin may be a good option for you. 

If you take gummy vitamins, pay attention to your total sugar intake. Maintain good oral health by brushing twice a day and flossing once a day. 

Should everyone take vitamins? 

Most people don’t need supplements. Research shows that taking a multivitamin isn’t associated with better health or a longer life. Experts advise getting the nutrients you need through a well-balanced diet.

It’s important to step back and assess why you’re taking one or more supplements. Some groups of people may benefit from a supplement, including:

• People who are trying to get pregnant

• Older adults 

• People with limited diets

• Individuals with certain health conditions

• People who have a deficiency of a specific nutrient

If you’re wondering whether you need a multivitamin or other nutrient supplement, talk to a healthcare professional.

If you don’t like pills, is there a better alternative to gummy vitamins?

Pills and capsules have a low amount of added ingredients, usually making them your best bet for vitamins. But if you don’t like pills, there are also chewable and liquid vitamins on the market to consider. Chewable and liquid vitamins may be a better alternative to gummy vitamins because they are less likely to cause cavities. And they’re less likely to have dosage inaccuracies. 

But these supplement formulations also have their own pros and cons. For example, chewable multivitamins may also contain added sugars to make them taste better. And liquid versions may contain sugar alcohols, which can cause digestive discomfort in some people.

How to make the most out of gummy vitamins

To lower the risks that can come with taking gummy vitamins: 

• Choose a gummy vitamin that has been third-party tested: This means the product has been through independent testing to make sure it’s labeled correctly and free of contaminants. 

• Pay attention to the dyes: Look for a gummy vitamin without dyes or with natural dyes. Try to steer clear of artificial dyes. 

• Make sure you’re taking the right dose for your needs: Before taking any supplement, check in with a trusted healthcare professional.

• Practice excellent dental hygiene to lower your risk of cavities: Rinse your mouth after chewing gummy vitamins, and brush your teeth twice per day. Consider taking the gummy vitamins just before brushing your teeth so the sugar doesn’t spend too much time on your teeth.

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Written by:

Jessica Migala

Jessica Migala has been a full-time freelance health journalist for over a dozen years. She specializes in health, medical, nutrition, fitness, and lifestyle.

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Karen Hovav, MD, FAAP

Karen Hovav, MD, FAAP, has more than 15 years of experience as an attending pediatrician in a variety of clinical settings. She has worked in a large academic center in an urban city, a small community hospital, a private practice, and an urgent care clinic.

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