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Are adult gummy vitamins as good for me as regular vitamins?

Neal Spruce
Neal Spruce on behalf of dotFIT
Fitness
No, but they do offer a good alternative to people who are unable to swallow pills. Vitamins need to be protected past the acid environment of the stomach, which is one reason vitamins and minerals (and pharmaceuticals/drugs) are best absorbed from a tablet. Other reasons include stability (ability for the vitamin and mineral to retain potency and its proper form) in the preparation and through the digestive track. Also you will notice that the formulations of gummy vitamin and mineral products are quite inferior to a good tablet preparation simply because you can't put certain nutrients in specific amount or mix them properly in a gummy delivery system. So only if you have no other way of taking your daily multivitamin and mineral formula (MVM) would you use a gummy. Below is our recommendation for the proper daily MVM formula, which must also be in a tablet to make sure the nutrient delivery is protected and controlled:
  • Kids (1 tablet): Vitamin A -- 500 IU; Vitamin D -- 250 IU; Beta Carotene -- 2000 IU; Vitamin C -- 50 mg; Iron -- 5mg; Vitamin E -- 20 IU; Vitamin B1 -- 1 mg; Vitamin B2 -- 1 mg; Niacinamide -- 6 mg; Vitamin B6 -- 1 mg; Folic Acid -- 100 mcg; Vitamin B12 -- 3 mcg; Biotin -- 10 mcg; Pantothenic Acid -- 2 mg; Iodine -- 50 mcg; Magnesium -- 20 mg; Zinc -- 5mg
  • Active Adults take 2 daily (1 tablet): Vitamin A -- 500 IU; Vitamin D -- 600 IU; Beta Carotene -- 4000 IU; Vitamin C -- 450 mg; Iron -- 5 mg; Vitamin E -- 150 IU; Vitamin B1 -- 5 mg; Vitamin B2 -- 5 mg; Niacinamide -- 15 mg; Vitamin B6 -- 6 mg; Folic Acid -- 100 mcg; Vitamin B12 -- 15 mcg; Biotin -- 150 mcg; Pantothenic Acid -- 0 mg; Iodine -- 25 mcg; Magnesium -- 150 mg; Zinc -- 7.5 mg
  • Women (1 tablet): Vitamin A -- 1000 IU; Vitamin D -- 1000 IU; Beta Carotene -- 5000 IU; Vitamin C -- 300 mg; Iron -- 10 mg; Vitamin E -- 100 IU; Vitamin B1 -- 6 mg; Vitamin B2 -- 6 mg; Niacinamide -- 20 mg; Vitamin B6 -- 9 mg; Folic Acid -- 400 mcg; Vitamin B12 -- 12 mcg; Biotin -- 100 mcg; Pantothenic Acid -- 15 mg; Iodine -- 100 mcg; Magnesium -- 100 mg; Zinc -- 12 mg
  • Over 50 (1 tablet): Vitamin A -- 1000 IU; Vitamin D -- 1000 IU; Beta Carotene -- 5000 IU; Vitamin C -- 400 mg; Iron -- 8 mg; Vitamin E -- 50 IU; Vitamin B1 -- 6 mg; Vitamin B2 -- 6 mg; Niacinamide -- 20 mg; Vitamin B6 -- 10 mg; Folic Acid -- 400 mcg; Vitamin B12 -- 100 mcg; Biotin -- 100 mcg; Pantothenic Acid -- 10 mg; Iodine -- 75 mcg; Magnesium -- 100 mg; Zinc -- 15 mg

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.