Do Gummy Supplements Work? The Truth Behind Them

Gummy supplements have taken the world by storm due to the simple, undeniable fact that they taste great, they’re easy to take, and even kids are happy to pop them in. It consequently comes as no surprise that the global gummy supplement market was worth a whopping $22.78 billion in 2023 and is projected to skyrocket to $66.56 billion by 2033.

But despite their sweet success, gummy supplements might not be all they’re cracked up to be. Sure, they seem like the perfect solution, but here’s the catch: they can’t pack as many active ingredients as other forms, are often loaded with sugar, thickeners and gelling agents, and degrade faster than pills or capsules. 

Let’s dive into these concerns and examine whether gummy supplements truly live up to their promise of improving your health.

Active Ingredients

Lack of Active Ingredients

The biggest drawback of gummy supplements is undoubtedly their inability to hold a sufficient amount of active ingredients. 

Unlike capsules or tablets, which can pack in higher concentrations of nutrients, gummies are limited by their form. To taste appealing and maintain their shape and texture, they require sugars, thickeners, gelling agents, and other additives, leaving less space for the ingredients that truly matter.

So, if you’re relying on a gummy to boost your zinc or magnesium levels, you may not experience the same benefits as you would with a capsule packed with these nutrients.

Too Many Vitamins

Even when formulators manage to squeeze in a sufficient amount of active ingredients, challenges can still arise.

This is because gummy supplements have a shorter shelf life due to their tendency to absorb moisture. The absorption of moisture can cause the active ingredients to break down faster, meaning the supplement loses its potency over time. 

To counteract this, formulators sometimes overcompensate by packing them with more nutrients than needed, anticipating that some will degrade before consumption. While this may seem like a clever fix, it can actually be problematic. 

Fat-soluble vitamins are stored in the body’s fat tissues and can build up to toxic levels over time:

• Excess vitamin A can cause dizziness, nausea, headaches and even liver damage
• Excess vitamin D can lead to calcium buildup in the blood, resulting in kidney problems
• Excess vitamin E can cause bleeding, thyroid problems and weakness

Consequently, if you regularly consume gummies loaded with more vitamins than necessary that haven’t lost their potency—alongside an already fortified diet—you could encounter some unpleasant consequences.

High Sugar Content

While gummy supplements are usually rather delicious, their appealing flavour often comes as a result of a high sugar content, meaning they may not align with health goals.

Most gummy supplements contain between two and eight grams of added sugar per gummy. While this may not appear to be excessive, it can significantly contribute to overall sugar intake. This is particularly true if you take more than one gummy daily, which is often the case due to the limited active ingredients in a single gummy.

If a single gummy contains five grams of sugar and you consume two per day, that amounts to roughly one-third of the recommended daily sugar intake.

Excessive sugar intake is linked to:

• Weight gain
• Increased risk of chronic diseases like diabetes and heart disease
• Mood swings and fatigue
• Increased cravings for sugar, creating a vicious cycle that affects overall well-being

Even if you choose a sugar-free option, it will most likely contain sugar alcohols instead. Overconsumption of these can lead to unpleasant digestive issues, such as diarrhea and bloating.

Overdosing 

Young children can easily mistake gummy vitamins for candy, which may lead them to consume more than the recommended dosage. Since children require lower amounts of nutrients compared to adults, the risk of vitamin and mineral toxicity as a result of overconsumption is heightened. 

This risk is particularly relevant today, as many children already consume fortified foods that provide an adequate amount of vitamins. So, if you do choose to use gummy supplements, it’s best to keep them out of reach of children to prevent any potential overconsumption.

The Bottom Line 

While gummy supplements may seem like a fun and tasty option for meeting nutritional needs, their drawbacks warrant careful consideration. 

With limitations in active ingredient content, potential sugar overload, and the risk of accidental overconsumption, they might not be the optimal choice for everyone.