Gummy vitamins are an appealing solution for kids and adults who find swallowing pills a challenge, yet their candy-like consistency often comes from added sugars that could cause digestive issues.
People who maintain a balanced diet rarely require supplements, however primary care specialists such as Neha Vyas recommend them for some patients. Here is what you should know before switching.
Vitamin C
Vitamin C, also known as ascorbic acid, is an essential nutrient. Found naturally in fruits, berries, vegetables and some meats as well as available as a non-prescription dietary supplement, vitamin C helps the body fight infections and illnesses (1) while producing collagen production, reducing oxidative stress levels and aiding wound healing (2).
Devon Peart, RD, MHSc explains that while most people know vitamin C helps fight colds, its benefits extend far beyond this. “Vitamin C is an essential water-soluble vitamin essential to various bodily processes; its purpose includes supporting immune functions, producing specific hormones and neurotransmitters and acting as an antioxidant; furthermore it has also been found to help lower risk for chronic diseases like cardiovascular diseases and cancer (3).” (2) (2) (2) (2)
Magnesium
Magnesium is an essential mineral for health. It aids muscle and nerve function, helps support bone health, regulates blood sugar levels and keeps your heart in optimal condition, helps promote sound sleep patterns and acts as an all-natural stress reducer. You can find magnesium in leafy green vegetables; nuts, seeds, beans and legumes; dark chocolate; dairy products; as well as some grains.
Magnesium may be considered likely safe for most adults when taken orally up to 350 mg daily, although larger dosages could potentially cause stomach upset, nausea, vomiting and diarrhea as potential side effects. Magnesium could potentially be harmful during pregnancy and breastfeeding; taking too much could harm an unborn fetus and possibly harm its development.
Research suggests that magnesium supplements could assist with PXE, a rare and inherited disorder in which minerals buildup accumulates in eyes and other tissues (pseudoxanthoma elasticum or PXE). There is evidence to support taking magnesium as it could lower cortisol levels to improve mental health, particularly anxiety and depression.
B Vitamins
The B vitamins are an important group of 8 water-soluble vitamins essential for many vital processes, including energy production, cell metabolism and red blood cell formation. Furthermore, B vitamins influence brain function which may explain their ability to help protect against cognitive decline with age.
Vitamins in this group – such as Folic Acid (Vitamin B9) and B6, B12, B5 and B2) are vital to good health and must be used appropriately to convert carbohydrates, fats and proteins into energy for the body while supporting skin and nervous system health. Folic acid and Vitamin B12 in particular play an essential role as they produce red blood cells while simultaneously decreasing levels of homocysteine that has been linked with heart disease, cognitive decline and dementia.
Gummy vitamins are popular due to their sweet flavor and convenient way of helping kids and adults take their supplements on schedule. Unfortunately, many gummies contain added sugars which could pose problems for those trying to limit their added sugar consumption for health reasons. Furthermore, many contain citric acid as a sweetener, which wears away enamel over time and should be avoided by those with sensitive teeth.
Vitamin D
Gummies derive their sweetness from sugar, making them problematic for those attempting to limit their added sugar consumption. Gummy supplements labeled “sugar-free” may contain artificial sweeteners such as citric acid that could wear down tooth enamel over time.
Vitamin D is a fat-soluble vitamin with numerous health benefits for bones and immune function, but has also been found to have anticancer properties. Vitamin D could potentially decrease cancer incidence and progression by increasing cell differentiation, inhibiting metastasis spread and inducing apoptosis (cell death).
Diets that provide sufficient vitamin D should provide most people with adequate amounts, but deficiencies may develop for those who spend little time outdoors, have milk allergies or lactose intolerance, fail to consume sufficient dietary calcium or use antacids that inhibit its absorption [2]. For optimal vitamin D health, experts advise taking daily supplemental doses of 800 IU (20 micrograms).
