While many believe you can’t have too much of a good thing, if you eat too many vitamin gummies it can be harmful.
Chewable multivitamins and vitamin C gummies can contain toxic levels of vitamins when taken in large quantities, despite their appealing taste.
Over 60,000 cases of vitamin toxicity are reported to U.S. Poison Control Centers annually.
It is crucial to adhere to the recommended dosage on the product label for all gummy supplements, including multivitamins and vitamin C gummies, to avoid potential health risks.
Consequences of Overeating Gummy Vitamins
Digestive Issues
Whitney Prude, Pharm.D., BCPS, NBC-HWC, owner of Whole & Happy Living, explains that taking too many vitamins can cause digestive problems like nausea, vomiting, or diarrhea.
Specifically, excess vitamin D can raise calcium levels, causing nausea and vomiting.
High amounts of magnesium can act as a laxative, leading to diarrhea, while too much zinc can result in nausea, loss of appetite, vomiting, and stomach discomfort.
Altered Taste and Smell
Excessive nutrient intake can affect your taste and smell.
According to a 2021 review in the Australian Prescriber, zinc can alter taste and smell even at non-toxic levels.
Too much selenium can cause “garlic breath” or a metallic taste, while excess folic acid can leave a bitter taste in your mouth.
Iron Imbalance
Iron is often excluded from gummy vitamins due to taste and form, which can be problematic for young children and pregnant individuals at risk of iron deficiency.
Some brands do include iron, and overconsumption can lead to gastrointestinal distress or iron poisoning, as noted by Dahlia Rimmon, M.S., RDN.
Increased Sugar Intake
Gummy vitamins can contribute to high added sugar intake. The 2020-2025 Dietary Guidelines for Americans recommend limiting added sugars to prioritize nutrient-dense foods.
The American Heart Association advises women to consume no more than 25 grams of added sugar daily and men no more than 36 grams.
Some gummy vitamins contain 3 to 8 grams of added sugar per serving, which can contribute significantly to daily intake.
Whitney Prude highlights that excessive consumption of gummy vitamins can lead to weight gain and dental issues due to added sugars and calories.
People needing to manage their blood sugar levels may benefit from low-sugar or sugar-free vitamin alternatives.
What to Look for in Gummy Vitamins
Dietary supplements are not regulated by the FDA, which means they might contain harmful ingredients or not deliver the nutrients they claim. To ensure safety, choose supplements with a USP Verified stamp.
This indicates the product meets the United States Pharmacopeia standards for ingredient accuracy, potency, and lack of harmful contaminants. It also ensures the product breaks down properly in the body and is made according to FDA Good Manufacturing Practices.
Choose Supplements Free of Artificial Dyes and Colorings
Select gummy vitamins without artificial dyes and fillers. These unnecessary ingredients can be avoided by opting for brands that emphasize natural components.
Stick to Supplements That Meet Your Needs
Gummy multivitamins may not fulfill all nutritional needs, especially for those deficient in specific nutrients like iron. Most gummy vitamins lack sufficient iron and other essential nutrients. Consulting with a registered dietitian can help create a plan to meet all nutritional requirements effectively.
How Much Is Too Much?
The amount of gummy vitamins it takes to overdose varies based on factors like the formulation of the vitamins and an individual’s overall health.
For instance, consuming 20 gummy vitamins might lead to side effects such as nausea and diarrhea, partly due to the presence of sugar alcohols, which can cause digestive issues.
Here are a few common types of nutrients they may contain:
Fat-Soluble Vitamins
- Vitamin A: The upper limit (UL) for adults is 3,000 micrograms (mcg) per day. Consuming more than this can cause toxicity, leading to symptoms such as dizziness, nausea, headaches, and even liver damage over time according to SingleCare.
- Vitamin D: The UL for adults is 100 micrograms (mcg) or 4,000 International Units (IU) per day. Excessive vitamin D can lead to hypercalcemia, which causes nausea, vomiting, weakness, and serious heart and kidney problemsas per Livestrong.com.
- Vitamin E: The UL for adults is 1,000 milligrams (mg) per day. Overconsumption can increase the risk of bleeding and hemorrhage.
- Vitamin K: There is no established UL for vitamin K, but excessive intake can interfere with blood thinning medications and lead to other health issues according to The Healthy.
Water-Soluble Vitamins
- Vitamin C: The UL for adults is 2,000 milligrams (mg) per day. High doses can cause gastrointestinal disturbances like diarrhea and abdominal cramps. Unlike fat-soluble vitamins, which can accumulate in the body, water-soluble vitamins like Vitamin C are generally excreted more easily.
- Vitamin B6: The UL for adults is 100 milligrams (mg) per day. Exceeding this can lead to nerve damage over time, causing numbness and difficulty walking.
Minerals
- Iron: Although many gummy vitamins do not contain iron due to their taste and potential for toxicity, those that do should be consumed cautiously. The UL for adults is 45 milligrams (mg) per day. Excess iron can cause gastrointestinal distress and, in severe cases, organ damage.
- Zinc: The UL for adults is 40 milligrams (mg) per day. Too much zinc can cause nausea, vomiting, loss of appetite, stomach cramps, diarrhea, and headaches.
| Nutrient | Age Group | Upper Limit (UL) | Number of Gummies to Reach UL |
|---|---|---|---|
| Vitamin A | Children 4-8 | 900 mcg | 20 |
| Children 9-13 | 1,700 mcg | 38 | |
| Adults 19+ | 3,000 mcg | 67 | |
| Vitamin B6 | Children 4-8 | 40 mg | 160 |
| Children 9-13 | 60 mg | 240 | |
| Adults 19+ | 100 mg | 400 | |
| Vitamin C | Children 4-8 | 650 mg | 58 |
| Children 9-13 | 1,200 mg | 107 | |
| Adults 19+ | 2,000 mg | 178 | |
| Vitamin D | Children 4-8 | 75 mcg | 15 |
| Children 9-13 | 100 mcg | 20 | |
| Adults 19+ | 100 mcg | 20 | |
| Folate | Children 4-8 | 400 mcg | 6.4 |
| Children 9-13 | 600 mcg | 9.6 | |
| Adults 19+ | 1,000 mcg | 16 |
Bottom Line
Gummy vitamins offer a convenient and pleasant way to boost your nutrient intake.
While they can provide essential vitamins and minerals, it’s crucial to be aware of their potential downsides if you eat too many vitamin gummies.
Overconsumption can result in nutrient imbalances, toxicity, and other health issues.
To ensure safe use, follow the recommended dosage, choose reputable brands, and focus on maintaining a balanced diet as your primary source of nutrients.
Moderation is essential when incorporating gummy vitamins into your routine.