Gummy supplements – do they work?

In 1996, a product described by its manufacturers as the world’s first fruit-flavoured vitamin jelly was launched on the market. The jelly ceased to be merely a form of sweet and also became a vehicle for vitamins and other nutrients. Nowadays, vitamin gummies can contain either a single ingredient or complex combinations of several active substances. However, their effectiveness is not determined by their flavour, shape or soft texture, but primarily by the product’s composition, dosage and quality.

1. Characteristics of jelly sweets
2. Ingredients of vitamin jellies
3. Gummies and supplements
4. FAQ – Gummy supplements – do they work?

Characteristics of jelly sweets

Standard jelly sweets are confectionery products whose main purpose is to provide flavour and a characteristic, springy texture. They are usually made from sugar or glucose syrup, water and a gelling agent, most commonly gelatine or pectin. Acids such as citric or malic acid are also added, along with flavourings and colourings. In sugar-free versions, some of the sweetness may come from polyols or intense sweeteners.

Vitamin jellies may have a very similar base, but they also contain a measured amount of vitamins, minerals or other substances. If the product is sold as a dietary supplement, it is a food intended to supplement the normal diet and is a concentrated source of nutrients or substances with nutritional or physiological effects, administered in small, specified portions.

In a supplement, the active substance is incorporated into the jelly matrix, which acts as a carrier. The jelly itself neither enhances nor limits the substance’s effect. Once consumed, the ingredient must be in a form that can be utilised by the body and must retain an adequate quantity throughout the product’s shelf life.

Ingredients of vitamin jellies

The vitamins most commonly found in multivitamin sweets are vitamins C, D, E and A, as well as B vitamins. The EU Reference Intake (RI) for adults is 80 mg for vitamin C, 5 µg for vitamin D, 12 mg for vitamin E and 800 µg for vitamin A. Vitamin B6 (RDA 1.4 mg), vitamin B12 (RDA 2.5 µg), folate (RDA 200 µg), biotin (RDA 50 µg), niacin (RDA 16 mg) and pantothenic acid (RDA 6 mg). In more comprehensive formulations, thiamine and riboflavin are also found, for which the RDA is 1.1 and 1.4 mg respectively.

In multi-ingredient products and gummies designed for hair, skin and nails, biotin is often combined with zinc, for which the RWS is 10 mg. Iodine, selenium and magnesium are also commonly found, with RWS values of 150 µg, 55 µg and 375 mg respectively. However, it is more difficult to fit a high amount of magnesium into a single small gummy, as the mineral takes up considerably more space than microgram quantities of vitamin D or B12.

Other products contain collagen, creatine, omega-3 fatty acids, plant extracts, caffeine, coenzyme Q10 or microbial cultures. No single EU NRV has been established for these ingredients; therefore, their amounts are stated per recommended portion without a mandatory percentage of the NRV.

Examples of nutritional values for standard jelly sweets and jelly-based supplements

Gummies and supplements

The biggest advantage of supplements in gummy form is their ease of use. There is no need to swallow a large tablet or capsule, and water is usually not required, which is why this form may be more convenient for people who do not like traditional oral preparations. The soft texture and the ability to chew the product mean there is no need to swallow a large unit whole.

The flavour and aroma can mask the natural bitterness, sourness or metallic aftertaste of certain ingredients, which makes the product more palatable. Gummies are also easy to portion, as the daily dose is determined by the number of pieces, without the need to measure out powder, count drops or prepare a liquid. Gummies withstand transport well, take up little space and can be taken with you without any additional accessories. Different gelling agents allow products with varying consistencies to be produced, and the use of pectin enables the creation of vegan versions.

"The form of a supplement primarily affects how convenient it is to take, whilst its value is determined by its composition, the correct dosage and the quality of the active ingredients used. A gummy can be just as effective a vehicle for vitamins as a tablet, provided it delivers them in quantities that meet the body’s needs and is used as intended." Łukasz Domeracki – Dietitian

FAQ – Gummy supplements – do they work?

Do gelatine-based supplements work in the same way as tablets and capsules?

Yes, provided they contain the same active ingredient in the correct dose and form. The effectiveness of a supplement is determined primarily by its composition, the amount of the active ingredient and its bioavailability, rather than whether the product is in the form of a gelatine-based supplement, a capsule or a tablet.

Are vitamins in jelly form easily absorbed?

For many vitamins, yes. For example, studies have shown comparable bioavailability of vitamin C from jellies and traditional tablets. However, this does not mean that every active ingredient will behave in exactly the same way – it depends on its chemical properties and the product’s formulation.

Do gummy supplements contain a lot of sugar?

It depends on the product. Some products contain added sugar or glucose syrup, whilst others use sweeteners or polyols. It’s worth checking the nutrition facts table and the list of ingredients before buying, especially if the supplement is to be taken daily.

Why are high doses of certain minerals rarely found in gummy supplements?

Minerals such as magnesium and calcium take up a relatively large amount of space in the formulation. For this reason, it is difficult to include high amounts of them in a small gummy without compromising its taste, texture or size. That is why products containing high doses of minerals are more commonly available in the form of tablets, capsules or powders.

Are gummy supplements suitable for children?

Only if the manufacturer clearly specifies the age group for which the product is intended. Because of their attractive appearance and taste, children may treat them as sweets; therefore, supplements should be kept out of their reach and the recommended dose should not be exceeded.

Sources:

• Evans, M., Guthrie, N., Zhang, H. K., Hooper, W., Wong, A., & Ghassemi, A. (2020). Vitamin C Bioequivalence from Gummy and Caplet Sources in Healthy Adults: A Randomized-Controlled Trial. Journal of the American College of Nutrition, 39(5), 422–431. https://doi.org/10.1080/07315724.2019.1684398
• Čižauskaitė, U., Jakubaitytė, G., Žitkevičius, V., & Kasparavičienė, G. (2019). Natural Ingredients-Based Gummy Bear Composition Designed According to Texture Analysis and Sensory Evaluation In Vivo. Molecules (Basel, Switzerland), 24(7), 1442. https://doi.org/10.3390/molecules24071442
• Crawford, E. B., Coco, T., Gaines, L., Shah, N., & Slattery, A. (2021). Pediatric ingestions with gummy formulated medications: a retrospective study. Clinical toxicology (Philadelphia, Pa.), 59(5), 440–444. https://doi.org/10.1080/15563650.2020.1822532