Do gummy vitamins work?

Illustration of a bottle of gummy vitamins. The flavors of the vitamins are represented by bright colors and some different fruits, including strawberries, oranges, limes, and grapes. This. is to show that gummy vitamins are often sugary and fruity flavors.

Gummy health supplements are popular right now for a variety of purposes, including sleep aids, fiber, gut health, and increasing vitamin intake. Gummies make taking a supplement easy because they are often tasty due to added sugar. However, the added sugar and the sticky nature of “gummy” anything should make people cautious about the possible effect on your oral health.

The “gummy-ness” that makes these products so appealing is the exact thing that makes them a problem for your oral health. The stickiness makes them hard to remove with routine brushing and increases the risk of cavities. The sugar that most vitamins contain also feeds the cavity-causing bacteria in your mouth that can wreak havoc on teeth. Citric acid is commonly used in these products and it weakens tooth enamel. Because of these effects together, gummy vitamins can cause more harm than good. Consider a chewable multivitamin if you have difficulty swallowing pills or for young children.

An illustration of a spoon holding many sugar cubes to represent the high sugar content in many brands of gummy vitamins.

The sugar problem

Gummy vitamins contain two to eight grams of added sugar on average. The amount of sugar in one gummy can supply 30% of the American Heart Association’s recommended total daily sugar intake. The AHA recommends no more than 25 grams of sugar for women and children and no more than 36 grams for men. Lowering sugar can help decrease the risk of cavities, obesity and diabetes.

To lower the sugar content, gummies can contain a sugar substitute, like sugar alcohols. However, these can cause Gastrointestinal (GI) distress, so keep this in mind before taking these low-sugar options.

Effectiveness

As with most over-the counter vitamins and supplements, the ingredients in gummy vitamins and supplements are not monitored by the Food and Drug Administration (FDA). This means there could be inconsistencies in vitamin or active ingredient amounts impacting the effectiveness. Amounts of vitamins in each gummy (the potency) can decrease over time, so they end up becoming more like candy.

Illustration of leafy greens, berries, an apple, yogurt and cheese to represent a healthy and varied diet.

Importantly, most adults and children who eat a varied diet don’t need any vitamin supplementation. As always, you should discuss any specific concerns with your health care provider.

A bottle of colorful vitamins is spilling with a red strike-through across the image to indicate they can be dangerous if too many are taken.

Other risks

Lastly, the bright colors and sweetness of gummy vitamins can also be dangerous for young children who might think they are candy. Unsupervised young children can mistakenly eat too many gummies at one time, posing the risk of overdose. Gummy vitamins and supplements should be kept in a tightly closed container and away from the reach of children. If you have any concerns about medication or supplement overdose, you should contact the National Poison Control Center at 1-800-222-1222.

This information in this post is for general educational purposes only and does not warrant or represent any information as related to health as specifically appropriate for you. It is not intended to be medical advice or replace the relationship that you have with your health care providers. You should always seek medical advice on any diagnosis or treatment from a qualified health care provider. The information is provided “as is” without any representations or warranties, express or implied.

Eileen Crespo, MD

Dr. Eileen Crespo is the Vice President of Medical Services at Delta Dental of Minnesota. She is a practicing pediatrician of over 25 years. She graduated from Syracuse University with a BS in Biology and received her medical degree from the State University of New York at Buffalo. She is currently a fellow of the American Academy of Pediatrics (AAP), Co-Chapter Oral Health Advocate (COHA) of the Minnesota American Academy of Pediatrics, and a member of the Board of Directors of Children’s Dental Services, and the Minnesota Chapter of the American Academy of Pediatrics.