Vitamin, mineral and supplement (VMS) products such as gummies are becoming increasingly popular worldwide. With their sweet flavors and colorful designs, these chewable vitamins make taking daily supplements simpler than ever!
Consuming too many gummy vitamins can cause vitamin and mineral toxicity; to get all the essential nutrients for optimal health, eating a varied, well-balanced diet remains your best bet.
Magnesium
Magnesium is an essential mineral necessary for many metabolic reactions, including energy production, blood pressure regulation and nerve signal transmission. Low levels have been linked to various health conditions including diabetes, heart disease, osteoporosis and migraine (1). Green leafy vegetables, legumes and nuts all contain magnesium but two-thirds of people don’t get enough through diet alone (2).
There are various oral magnesium supplements on the market, such as citrate, gluconate, malate, orotate glycinate and ascorbate; certain forms are more readily absorbed than others (3).
Magnesium in higher than recommended daily amounts could potentially help to decrease migraine headaches and make them less severe, although further research needs to be completed on this matter. It might also prevent kidney stones in those at risk, and could help decrease mortality after heart attacks; magnesium may even improve sleep for people living with insomnia (4).
Melatonin
Melatonin, as both an endogenous sleep hormone and antioxidant, acts as an anti-inflammatory, helping healthy individuals maintain optimal immune system function. Furthermore, it acts as an immune modulator boosting both innate and cell immunity in older adults as well as immunocompromised patients.
Research indicates that melatonin can assist adults in falling asleep faster and staying asleep for longer, yet gummies shouldn’t be seen as the sole solution to insomnia and should not be seen as an excuse to forgo healthy practices such as nutrition, exercise, daily mind-body practice, good sleep hygiene practices and social connections.
Supplemental melatonin can be an ideal solution for older adults who may be deficient. Additionally, it helps those suffering from circadian rhythm disorders such as insomnia or jet lag sleep better at night and reduce fatigue; especially helpful for shift workers experiencing difficulties sleeping. In addition, its powerful antioxidant properties have been found to protect against oxidative stress that increases risk for cardiovascular disease.
Apple cider vinegar
Apple cider vinegar may help improve triglycerides, cholesterol and blood pressure in certain studies. It has antimicrobial properties which may reduce harmful bacteria and yeast from entering the body, yet its high acidity makes it dangerous to drink regularly or in large amounts as it can irritate throats and damage teeth when consumed in large doses. Furthermore, ACV could potentially interact with certain medicines for high blood pressure treatments as well as supplements like licorice root or horsetail; taking ACV capsule form is likely safer.
Eating a balanced diet
A well-rounded diet can help ensure you receive all of the nutrients your body requires, from carbs and proteins to fats and proteins. Incorporating nutrient-dense foods while limiting processed or high calorie foods. A well-rounded diet can also boost energy and prevent deficiencies while improving energy. Gummy vitamins may not be necessary if one consumes a well-rounded diet as many contain added sugars and additives which could potentially cause vitamin or mineral toxicity (17).
Eating regular, small meals and snacks throughout the day is a proven strategy for maintaining stable blood sugar levels, curbing cravings, and preventing overeating later on in the day.
