Vitamin supplements are popular worldwide, with many believing they improve health or compensate for poor diets. Among these are gummy vitamins - chewable vitamins with a pleasant taste and easy consumption, appealing to both children and adults. However, most gummy vitamins contain added sugars and may not accurately list nutrient content on their labels.
What are Gummy Vitamins?
Gummy vitamins are chewable vitamins that have a texture and taste similar to gummy candies. They come in various flavors, colors, and shapes, making them a popular choice, especially for children who dislike swallowing pills. These vitamins are commonly made from gelatin, corn starch, water, sugar, and added colorings, with popular flavors like lemon, raspberry, cherry, and orange. They may include several vitamins and minerals or just a few select nutrients, such as vitamin D and calcium. Gummy vitamins can be purchased online and at most supplement or health food stores. The price varies by brand but is comparable to other multivitamins, ranging from approximately $0.05-0.10 per gummy.
Potential Benefits of Gummy Vitamins
Gummy vitamins have several upsides, including their desirable taste and the nutrients they provide.
Providing Beneficial Nutrients
Since they’re loaded with nutrients, gummy vitamins may benefit some populations. Many people consume vitamins to make sure they’re getting all of the nutrients they need. While this is a common practice, research suggests that most people who eat a balanced diet do not need to take multivitamins. However, some people may benefit from supplements, including those who:
- Don’t eat certain foods
- Have trouble absorbing some nutrients
- Have increased nutrient needs
Affected groups include:
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- Vegans
- Older adults
- Alcohol-dependent individuals
- Strict vegetarians
- Those with health conditions requiring increased nutrients or long-term use of medications that alter nutrient absorption
- Pregnant people
Gummy vitamins are a good alternative to pills for these populations.
Flavorful and Easy to Take
Many people prefer gummy vitamins to pills due to their fruity flavors and candy-like taste. This is one of the reasons why they appeal to children who may otherwise be picky eaters. In addition, gummy vitamins are easy to chew and can usually be taken by people who have difficulty swallowing pills. So, gummy vitamins may be simpler for both kids and adults to add to their routines and consume on a more consistent basis than other multivitamins.
Potential Risks and Downsides of Gummy Vitamins
Even though gummy vitamins may be a good idea for certain people, they have some downsides.
Added Sugars, Sugar Alcohols, and Food Colorings
The appealing taste of gummy vitamins usually comes from added sugars. For example, one popular variety of children’s gummy multivitamins contains three different types of added sugars, with 3 grams of sugar and 15 calories per gummy. Consuming too much added sugar is linked to obesity, heart disease, and dental cavities. That’s why the American Heart Association suggests:
- No more than 9 teaspoons (37.5 grams) of added sugar per day for men
- No more than 6 teaspoons (25 grams) per day for women
- Under 6 teaspoons per day for children ages 2-18
While the added sugar in gummy vitamins may not seem like a large amount, it can contribute to excessive sugar consumption - especially if you take more than one gummy vitamin per day and eat other foods with added sugars.
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To decrease the amount of added sugars in gummy vitamins, some manufacturers may add sugar alcohols instead. Even if a vitamin is labeled sugar-free, it may still contain sugar alcohols, which are listed under total carbohydrates on the label. Overconsumption of sugar alcohols can lead to diarrhea, nausea, bloating, and other unwanted digestive symptoms in some people.
Lastly, gummy vitamins may contain artificial food colorings. While the research is mixed, some studies link food dyes to behavioral issues in children.
Inaccurate Nutrient Amounts
Gummy vitamins are regulated by the Food and Drug Administration (FDA) as food, not as drugs. This means the ingredients may interact with medications. Always consult with a healthcare professional before taking any vitamins. In particular, gummy vitamins may have fewer nutrients than consumers are led to believe. This is partially because manufacturers cannot pack in as many vitamins and minerals when they have to add sugars, colorings, and other filler compounds that are used to maintain a gummy texture.
Risk of Overconsumption
Overconsumption of gummy vitamins may put you at risk of getting too much of certain nutrients, especially if you also eat foods already fortified with vitamins and minerals. This could result in vitamin or mineral toxicity, which can harm your body. In particular, consuming more than the recommended amounts of the fat-soluble vitamins A, D, E, and K may be dangerous since they can be stored in body fat and tissues.
This is especially concerning for young children who may view gummy vitamins as candy and eat more than the recommended dosage. Since kids need lower amounts of nutrients than adults, they are more susceptible to vitamin and mineral toxicity. In fact, one study reported at least three cases of vitamin A toxicity due to overconsumption of candy-like vitamins in children.
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Weight Loss Supplements for Children: A Risky Proposition
Childhood obesity is increasing worldwide. About 39 million children were obese in 2022, according to the World Health Organization. The increasing prevalence of childhood obesity has led to interest in weight-loss supplements. However, weight-loss supplements lack sufficient data supporting their efficacy and safety, even in adults. Most weight-loss supplements cannot be recommended at this time for children.
The Dangers of Weight-Loss Supplements
Weight-loss supplements are widely advertised and disseminated over the Internet, although many of them have little or no data to support claims and some, such as dinitrophenol, are life-threatening. Very few supplements demonstrate clinical efficacy, with no evidence beyond reasonable doubt that any specific dietary supplement is effective for long-term reduction of body weight.
In the United States, 11% of adolescents aged 14 to 19 years have used weight-loss supplements in their lifetimes, which is comparable to adult use. Supplements are viewed by patients as being natural and are assumed to be safer than prescription drugs. Most weight-loss supplements include multiple components, often more than 10. The majority of weight-loss supplements have not been clearly demonstrated to be either effective or safe, even in adults, and many have been associated with serious adverse events. In addition, the multiple components in weight-loss supplements create the possibility of interactions, either among ingredients or with concurrently taken medications. Furthermore, many components, such as herbal extracts, contain multiple potentially active ingredients.
Previous research has linked the use of non-prescribed weight-loss products to eating disorders, low self-esteem, depression and substance abuse in teens. “When patients are in that space where they’re feeling a bit more desperate to achieve weight loss, and they’re doing things unguided, undirected and opting towards less healthy choices, that certainly can lead to more problematic mental health behaviors or eating behaviors,” said Dr.
Fiber Supplements: A Possible Exception
There is some evidence of benefit for chromium picolinate, chitosan, conjugated linoleic acid (CLA), hydroxycitric acid, pyruvate, and fibre supplements in adults. Although chromium picolinate appears to have a small weight-reduction effect, several cases of rhabdomyolysis or renal failure in patients taking chromium were reported, raising doubts about its safety. No studies of weight-loss supplements, other than fibre supplements, in children have been conducted.
Intake of dietary fibre is inversely associated with body weight, body fat, and body mass index. Its mechanisms for weight reduction include promoting satiation, decreasing absorption of macronutrients, and altering secretion of gut hormones. The average fibre intake in North America is less than half of recommended levels. Although increasing consumption of fibre (eg, fruits, vegetables, whole grains, legumes) with diet is an important step to curb the obesity epidemic, the addition of fibre supplements should also be considered.
Glucomannan, a soluble and highly viscous dietary fibre derived from the root of the konjac plant, can promote weight loss in overweight and obese individuals and improve lipid and lipoprotein parameters and glycemic status with minimal gastrointestinal side effects.
Medical Recommendations for Childhood Obesity
Historically, doctors and parents adopted a “watch and wait” strategy to combat childhood obesity-delaying treatment to determine if a child would “outgrow” the condition over time. But the American Academy of Pediatrics (AAP) released updated guidelines in January 2023 recommending that children who struggle with obesity should be offered intensive treatment options earlier, including medications for those as young as age 12.
Pharmacotherapy should be considered for extremely obese children (body mass index ≥ 2 units above the 95th percentile) older than 12 years of age who are resistant to 12-month dietary and lifestyle modifications; those with marked abdominal adiposity, impaired glucose tolerance or insulin resistance, steatohepatitis, and ovarian hyperandrogenism; and those with strong family history of diabetes, myocardial infarction, or stroke.
However, weight-loss medications don’t replace fundamental efforts to combat obesity such as changes in lifestyle or behavior. “The drugs are definitely an add-on to lifestyle behaviors,” she says. “We talk to them about portion control, eating more fruits and vegetables, avoiding sugary drinks and snacks, and incorporating 60 minutes of activity each day,” Dr. Nicoletta-Gentile says.
Four weight loss drugs are approved for use in adolescents as young as 12: Wegovy, Saxenda, orlistat and Qsymia. Wegovy and Saxenda are part of a newer class of drugs called GLP-1 agonists that have soared in popularity in the past year. The recommendations were immediately met with controversy, especially from groups concerned about eating disorders, who worried that including weight loss drugs would ultimately be harmful to children.
Making an Informed Decision About Gummy Vitamins
For the majority of people who eat a well-balanced diet, gummy vitamins are unnecessary. However, taking gummy vitamins may be beneficial for certain populations, including those who have:
- A nutrient deficiency
- Absorption issues
- Increased nutrient needs
Gummy vitamins may also be good for children who are picky eaters and do not consume an adequate diet, as well as those who have difficulty swallowing pills. However, it’s important to protect children from eating too many gummy vitamins. Overconsumption can cause vitamin or mineral toxicities. With that in mind, it may be best to keep gummies out of reach of young children or discuss vitamin intake with older children.
To pick a quality brand, look for low sugar varieties with third-party certification from such groups as NSF International, United States Pharmacopeia, Informed-Choice, ConsumerLab.com, or the Banned Substances Control Group.
Important Considerations
- Consult a Healthcare Professional: Before starting any vitamin or supplement regimen, it’s crucial to consult with a doctor or registered dietitian, especially for children. They can assess individual needs and potential risks.
- Read Labels Carefully: Always read the labels of gummy vitamins to check for added sugars, artificial ingredients, and the amounts of specific nutrients.
- Store Safely: Keep gummy vitamins out of reach of children to prevent accidental overdose.
- Focus on a Balanced Diet: Emphasize a balanced diet rich in fruits, vegetables, whole grains, and lean protein as the primary source of nutrients.