What's the Best Form of Vitamins— Gummies, Pills, or Powder?
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Medically reviewed by Samina Qureshi, RD
Gummies, capsules, powders, liquids, and tinctures—the options for supplements are extensive, but can get confusing with all of the varieties available. With so many supplement forms available on store shelves, how are you supposed to know which is right for you? Here's how to navigate through the noise and make an informed decision on which supplement form is best for your needs.
Related: Dietary Supplements & Vitamins
Understanding Supplement Delivery Forms
The delivery form of a supplement simply refers to the way in which you consume or intake a nutrient. While pills and capsules are the most recognizable examples, each delivery form offers its own unique benefits in regards to ingredients, absorption rate, convenience, and ease of use.
For instance, some supplement forms may help you absorb more of the nutrient while others may fit better in your lifestyle or taste better. Learning the pros and cons of each can help you determine which form is right for you.
Related: The 9 Best Multivitamins of 2023, According to a Dietitian
Comparing Different Delivery Forms
You could have the best product on the market, but if the flavor isn't right or the pill size is hard to swallow, it may not work for many people. In that case the product isn't the best anymore, is it? That's why delivery form matters. Here are some of the most common supplement delivery forms.
Gummies
Gummy supplements are fun, flavorful, and easy to use making them a popular choice. While those characteristics are at the top of the priority list, their downfall is that gummies may not be as rich in nutrients as you might hope. Plus, many contain added sugars, sugar alcohols, or food coloring.
Though your body does utilize the nutrients available in gummy form, supplement manufacturers just don't put enough of them in their products. This is because vitamins and minerals generally don't taste very good or may be too bulky to include in the formula without creating textural challenges.
One way to get around this is by choosing products that have undergone third-party testing, says Erik Bustillo, MS, RD, CISSN, CSC, CPT, the co-vice president of the International Society of Sports Nutrition.
"Third-party testing is encouraged to ensure that one is using a supplement that has what the label states it has," says Bustillo. "Even though supplements are regulated by the FDA [Food and Drug Administration], every product, batch, or bottle is not evaluated, which is where third-party testing comes into play."
Vitamin or mineral toxicity is another concern of gummy vitamins—especially for children. They're marketed well and taste like candy, something that is easily mistaken for young children who don't know the difference. Eating too many gummy vitamins can cause much more harm than overeating a handful of gummy bears.
The most common symptom of eating too many gummy vitamins is an upset stomach, diarrhea, headache, or vomiting. Fortunately, if this is a one-time thing, it will not cause harm. However, continually eating too many gummy vitamins could put you or your child at risk of vitamin or mineral toxicity. The nutrients you can overdose on include calcium, iron, vitamin D, vitamin A, and vitamin C.
If you have a varied and balanced diet, gummy vitamins can be a great way to fill in any gaps. However, if you're not someone who eats a lot of variety, a gummy vitamin may not be the best choice as it could be lacking in nutrients you need.
Related: The 6 Best Gummy Vitamins of 2023
Liquid Supplements
Liquid supplements are one of the most readily absorbed forms of vitamins and minerals available. They're also generally better tolerated. To that same point, liquid supplements are not known for their delicious flavors.
But a quick swig, droplet, or cap of the supplement of choice followed by some water or other beverage far exceeds swallowing pills or capsules that may not be easy going down or offer a bitter or less-than-tolerable taste. Plus, those with swallowing difficulties are able to use liquid supplements to meet their daily nutrient needs. Adjusting the dose of a liquid supplement also is easier than other forms like pills or capsules.
The stability of the nutrient is a challenge to manufacturers who make liquid supplements, though. Many fat-soluble vitamins (like vitamin D) are problematic. They are unstable molecules and can degrade when exposed to cooking, pasteurization, sterilization, drying, and when exposed to light and oxygen during storage.
Other concerns for stability include the nutrient's sensitivity to oxygen, hydrophobic characteristics (meaning it doesn't mix well with water), low aqueous solubility, and acid sensitivity. Supplement manufacturers have adopted techniques to help combat these challenges and with much success. However, a shorter shelf-life is sometimes inevitable. Just remember to check the expiration date of liquid supplements before use.
Capsules
Capsules are the most common delivery method for supplements. The powdered nutrient is encapsulated within and upon swallowing your body breaks down the outer layer allowing the nutrients inside to be digested and absorbed. Overall, capsules are a tried and true delivery method offering better stability, better absorption, and even a time-released effect when necessary.
They are also cost-effective and easy to take while traveling. Their biggest downfall is that you cannot adjust the dose, and they are a poor choice for small children or someone who has difficulty swallowing pills.
Liposomal Formulations
Liposomes are absorbed in the mouth, avoiding any nutrient breakdown caused by stomach acid. You can also avoid potential gastrointestinal discomfort since liposomal formulations never move through the digestive tract. These are the most desirable ways to get your daily vitamins because they're absorbed quickly, with little to no discomfort.
Like liquid supplements, liposomal formulations are great for those who have difficulty swallowing pills and for children; and the dose is easily adjusted. The stability and shelf-life of liposomes are the biggest concern. Because lipids (fats) combined with the nutrient are the delivery method, the risk of those two falling apart is uncertain.
On the other hand, the fats in the liposomal formulations are what protect the nutrients from damage. They also allow your body to potentially absorb more of the formulation than other delivery methods.
To use liposomal supplements, read the label for the appropriate dose and place it directly in your mouth, then swallow. But keep in mind that liposomal supplements are not regulated by the FDA, so choosing products that have undergone third-party testing can help ensure you're getting the dose the label is advertising. And though, liposomal formulations seem to show great promise as a sound delivery method for supplements, they can be costly and hard to find.
Powdered Supplements
Powdered vitamins are quickly rising on the popularity list. The ease of mixing a packet into water or juice for a refreshing beverage is widely appealing. Many of the products available today contain electrolytes and fruity flavors to entice you.
Let's not forget about how easy they are to customize and their versatility. They're a good choice for children as you can mix them into food or beverages that children are more prone to consume. And they don't pose a challenge for those who have difficulty swallowing pills.
Sometimes it's inconvenient to mix up a powdered supplement, especially if you're on the go or don't have access to a liquid. Plus, there is the taste and texture to consider.
Vitamins and minerals don't always taste good and some don't mix well with water. Formulating a palatable powdered supplement takes skill and plenty of ingredient options to make it taste better. This could mean added sugar, sugar alcohol, and food coloring.
Related: Protein Powders
Factors to Consider When Choosing a Supplement Delivery Form
Making an informed decision on supplements and delivery forms is essential for ensuring you're getting the most out of your purchase. Taking a moment to determine what your priorities and preferences are can help make the decision-making process easier. Here's what you should consider when choosing a supplement delivery form:
Individual preferences: Do you have trouble swallowing pills? Do you prefer a product you can mix with water or another beverage? Think about your preferences and what is most convenient for you.
Specific health needs: Those with swallowing difficulties could benefit from a supplement in liquid or powder form. Or if you need to adjust the dose, a capsule or gummy may not work for you.
Ingredient stability: Do you plan to use the supplement daily, and does it require refrigeration? These are all things to consider.
Absorption rates: If your diet is liberal and varied, the absorption rate may not be as important. If you don't eat a variety of fruits and vegetables or are on a limited diet for medical necessity, a better absorption rate is beneficial.
Potential interactions with other medications: It's important to look up the medications you're taking to determine whether they'll interact with products you're considering to avoid causing harm or getting sick.
Consult with a registered dietitian or another healthcare professional to determine the most suitable delivery form for you and your specific goals and needs.
Exploring New and Innovative Delivery Forms
Bustillo notes that the supplement industry has become quite innovative. And there are always new things on the horizon. "Different ways of taking supplements currently exist including but not limited to capsules, tablets, chewable/gummies, liquids, transdermal patches (which have limited evidence), sublingual, and likely other forms not mentioned."
Transdermal Patches
Transdermal patches are adhesive patches containing nutrients that you apply directly to the skin. The skin itself poses the biggest challenge to the absorption rate of these supplements. The limited research available has shown it's difficult to absorb a lot of nutrients through the skin. And though transdermal delivery of nutrients is promising, more research is needed. That said, transdermal patches could be ideal for those who are unable to swallow pills and have difficulty with liquids, or those who are unable to care for themselves.
Sublingual Supplements
Interestingly, sublingual supplements are not considered supplements by the FDA as they are not technically ingested but instead are absorbed via the mucosal membrane under the tongue. In fact, according to the FDA dietary supplements are products intended for ingestion that, among other requirements, contain a "dietary ingredient" intended to supplement the diet.
Plus, sublingual supplements show promise to be even better than liquid supplements, which are the most bioavailable and readily absorbed. That's because they're absorbed in the mouth and avoid degradation via stomach acid. Plus, they're less likely to cause unwanted side effects including gastrointestinal discomfort, nausea, vomiting, diarrhea, and the like.
One study compared sublingual ingestion to intramuscular injections of B12 and found that sublingual ingestion of vitamin B12 is superior and should be the first line of defense against a B12 deficiency. Ultimately, sublingual supplements could be an ideal delivery method for the aging population who may have difficulty administering supplements themselves. More research is needed to fully understand the benefits, though.
Bottom Line
Because all supplement delivery methods have their own pros and cons what truly matters is whether or not it works for you, your health needs, and your lifestyle. Not to mention your budget.
Regardless of delivery method, it's important to choose supplements that have been put through third-party testing and contain the GMP seal (good manufacturing practices) to ensure you're getting what you're paying for. As always, talk with a healthcare provider before beginning any new supplement routine. There are times when supplements can interfere with medications or be inappropriate for certain medical conditions.
