If you’re looking to optimize your health, chances are high that you’ve considered taking nutrition supplements. And for good reason, as research continues to show that supplements can help fill gaps in your diet to boost wellness and mitigate the risk of disease.
While traditional pills have long been the go-to supplement option, gummy vitamins have more recently emerged into the wellness scene. These chewy and delectable supplements are advertised as a delicious way to meet your nutrient needs, yet navigating the world of gummy vitamins requires more than just a sweet tooth, especially when it comes to women’s health.
In this article, we are popping the lid on women’s gummy vitamins to better understand their benefits, potential drawbacks, and the larger role they play in women's wellness. But before we get started, let’s first understand the role supplements play in women’s health, and if they are necessary to take.
While you can get many nutrients from a healthful, well-balanced diet, you may not get all of them on a regular basis, especially if you eat a typical Western diet.
Research has found that only 1 in 10 American adults get enough fruit and vegetables each day [ 1 2
1]. Additionally, studies show that Americans consume less than the recommended daily intake for vitamins A, C, D, and E, as well as calcium and magnesium [
This is where multivitamins come into play. They provide up to 100% of the daily value for many vitamins and minerals, so they can be a convenient way to bridge nutritional gaps in your diet [ 3 4
3]. Furthermore, experts suggest that women who take a multivitamin increase their chances of having a healthy birth [
Disclaimer: Multivitamins aren’t a magic cure for health. While taking one may help meet your nutrient needs and prevent deficiencies, it won’t mitigate the other health risks that come with a poor diet. As such, they should be consumed in tandem with a nutritious diet, not in place of it.
Gummy vitamins are chewable dietary supplements that share a resemblance in texture and taste to gummy candies. These vitamins come in flavors such as lemon, raspberry, cherry, and orange, and are often composed of ingredients like gelatin, cornstarch, water, sugar, and various colorings. Here’s a deep dive into gummy vitamin ingredients
gummy vitamin ingredients, including ones you may want to avoid.
While the efficacy of gummy vitamins might vary, they can be advantageous for specific demographics, notably children and adults looking for an alternative to conventional pills. This form of supplementation is particularly helpful for those who struggle with swallowing capsules, are picky eaters, or struggle to maintain a well-rounded diet.
While supplementation can be useful in meeting your nutritional needs, studies show that there are certain nutrients women should focus on. Here’s what you should look for in women’s gummy vitamins to ensure you’re getting the right nutrients for your body and needs.
Folate: Folic acid is important for all women of reproductive ages, as it helps protect against major birth defects (like anencephaly and spina bifida), and supports red blood cell growth [ 6
Iron: Iron supports muscle metabolism and healthy connective tissue and is necessary for healthy pregnancies, physical growth, neurological development, cellular functioning, and synthesis of some hormones [ 7
7]. It’s also important for women due to increased losses with menstruation.
B vitamins: Research shows that B vitamins may reduce the risk of heart disease, improve cholesterol levels, boost immunity, and avoid anemia [ 9
Vitamin E: Vitamin E is a powerful antioxidant that positively impacts vision, brain health, and women’s reproductive health [ 12
Vitamin K: Vitamin K plays a role in blood clotting and bone health [ 13
Supplements are a notoriously murky, unregulated market where companies don’t have to demonstrate their products are safe before being sold to the public. Unfortunately, what you see on the label isn’t always what you get, which is why third party testing can be used to determine the quality and safety of products and provides unbiased information.
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If you struggle to swallow pills, gummy prenatal vitamins may be a useful form of supplementation. This can be particularly beneficial during the first trimester, as it might help women who struggle with nausea and constipation [ 15
Before adding gummy prenatal vitamins to your routine, talk with your doctor to make sure this is the right fit for you and your pregnancy needs.
Gummy vitamins tend to go down a lot easier than traditional pills, thanks to their many flavors and ease of use. As such, they can be easy to overeat, which could put you at risk for vitamin and mineral toxicity [ 16
16]. Be sure to consume the amount listed on the packaging to avoid overdosing on gummy vitamins.
Gummy vitamins are a useful supplement solution, as they are easier to take, especially for women who struggle swallowing pills and suffer from nausea during the first trimester of pregnancy. Gummies also contain varying amounts of vitamins and minerals that are essential to women’s health and contribute to reproduction, hormone regulation, immunity, and more.
However, while gummy vitamins can meet many nutrient needs, they may not be appropriate for everyone. Talk with your healthcare provider before adding a gummy vitamin into your routine.
Disclaimer: The text, images, videos, and other media on this page are provided for informational purposes only and are not intended to treat, diagnose, or replace personalized medical care.
Gummy vitamins are chewable dietary supplements that share a resemblance in texture and taste to gummy candies.
Women’s gummy vitamins contain a variety of vitamins and minerals (like calcium, iron, B vitamins, zinc, magnesium, and folate) that are essential to women’s health and contribute to reproduction, hormone regulation, immunity, and more.
Gummy vitamins can be particularly helpful for those who struggle with swallowing capsules, are picky eaters, struggle to maintain a well-rounded diet or suffer from nausea in the first trimester of pregnancy.
Gummy vitamins can be easy to overeat, which could put you at risk for vitamin and mineral toxicity [ 16
Centers for Disease Control and Prevention. (2021, February 16). Only 1 in 10 adults get enough fruits or vegetables. Centers for Disease Control and Prevention. https://www.cdc.gov/nccdphp/dnpao/division-information/media-tools/adults-fruits-vegetables.html
Wallace, T. C., McBurney, M., & Fulgoni, V. L. (2014). Multivitamin/Mineral Supplement contribution to micronutrient intakes in the United States, 2007–2010. Journal of the American College of Nutrition, 33(2), 94–102. https://doi.org/10.1080/07315724.2013.846806
Ward E. (2014). Addressing nutritional gaps with multivitamin and mineral supplements. Nutrition journal, 13, 72. https://doi.org/10.1186/1475-2891-13-72
U.S. Department of Health and Human Services. (n.d.). Office of dietary supplements - multivitamin/mineral supplements. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/MVMS-HealthProfessional/
U.S. Department of Health and Human Services. (n.d.-a). Office of dietary supplements - calcium. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
Centers for Disease Control and Prevention. (2022, June 15). Folic acid. Centers for Disease Control and Prevention. https://www.cdc.gov/ncbddd/folicacid/about.html
U.S. Department of Health and Human Services. (n.d.-a). Office of dietary supplements - iron. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/
U.S. Department of Health and Human Services. (n.d.-a). Office of dietary supplements - magnesium. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
Brown, J. J., Palinski-Wade, E., Cherney, K., Garone, S., Higuera, V., Lee, K., Revelant, J., Millard, E., & Migala, J. (n.d.). 10 surprising health benefits of B vitamins. EverydayHealth.com. https://www.everydayhealth.com/pictures/surprising-health-benefits-b-vitamins/
U.S. National Library of Medicine. (n.d.). Vitamin C: Medlineplus medical encyclopedia. MedlinePlus. https://medlineplus.gov/ency/article/002404.htm
U.S. Department of Health and Human Services. (n.d.-a). Office of dietary supplements - vitamin D. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/vitamind-healthprofessional/
Mohd Mutalip, S. S., Ab-Rahim, S., & Rajikin, M. H. (2018). Vitamin E as an Antioxidant in Female Reproductive Health. Antioxidants (Basel, Switzerland), 7(2), 22. https://doi.org/10.3390/antiox7020022
DiNicolantonio, J. J., Bhutani, J., & O'Keefe, J. H. (2015). The health benefits of vitamin K. Open heart, 2(1), e000300. https://doi.org/10.1136/openhrt-2015-000300
U.S. Department of Health and Human Services. (n.d.-a). Office of dietary supplements - zinc. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
Admin, A. (2022, June 7). Make taking prenatal vitamins easier. American Pregnancy Association. https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/make-taking-prenatal-vitamins-easier/
Gaby McPherson, M. S. (2023, July 28). What happens to your body if you eat too many Vitamin Gummies. EatingWell. https://www.eatingwell.com/article/8060318/what-happens-if-you-eat-too-many-vitamin-gummies/#toc-what-happens-if-you-eat-too-many-vitamin-gummies