What happens to your body if you eat too many vitamin candies (2023)

If swallowing pills makes you grimace, or if you can't safely chew pills, gummy vitamins can be an easy, tasty alternative to downing. Although multivitamins have been available in the US since the 1940s, according toNational Institute of Health, the company claims to have created the first gummy smoothie in 1997. Since then, many supplement brands have produced these nutritious treats. According toPesquisa Grand ViewIn 2022, the global nutritional supplements market is estimated at $163.9 million.

According to a 2020 studyClinical toxicology65% of gummy vitamins on the market are made for kids (hence the colorful character-themed packaging), but many adults also take gummy multivitamins. "Multivitamins are supplements that contain various minerals and vitamins that people need for their bodies to function properly. Many individuals do not get the necessary levels of essential nutrients through their food intake, and this causes adverse health outcomes. Dietary supplements like multivitamins help bridge that gap," he says.Kevin Huffman, D.O., CEO and founder of AmBari Nutrition.

Whether it's berry punch or tropical citrus, their sweet taste and texture are a good reminder to take them daily, especially for those who forget their multivitamins. On the other hand, their sweet flavors may lead some to overconsumption of gummy vitamins. So what happens if you eat too many gummy vitamins? This article will explain all about overconsumption of gummy vitamins.

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What happens to your body if you eat too many vitamin candies (1)

What are vitamin gums?

Gum vitamins are an alternative to vitamins based on gelatin powder, pills or other forms. Although each brand of gummy smoothie is unique, it is common for a gummy smoothie to contain ingredients such as glucose syrup, sugar, water, fruit and vegetable juice concentrates, natural flavors and oils. In addition to different colors and formats, gummy vitamins attract consumers with their fruity flavors. Gum vitamins can be multivitamins, single nutrients like the popular vitamin C extraction gummies, or offer a combination of nutrients like omega-3 vitamin D gummies.

What happens if you eat too many vitamin candies

Sweet, chewy, and sometimes even sugar-coated, gummy vitamins are similar to chewy candies in many ways, but the difference is in their content. Gum vitamins contain essential nutrients and minerals, depending on the brand. Their flavors overshadow chewable vitamins and the aftertaste of multivitamin pills, which can be a risk factor for overeating. Here are some things you might experience if you take too many gummy vitamins.

You might experience digestive problems

"Signs that you may be taking too many vitamins at once include digestive problems such as nausea, vomiting, or diarrhea," says Whitney Prude, Pharm.D., BCPS, NBC-HWC, owner of Whole & Happy Living. More specifically,excessive amounts of vitamin Dcan increase calcium levels in the body and cause nausea and vomiting. Magnesium is known for its laxative effects, and in large amounts, unabsorbed magnesium salts in the intestines can stimulate gastric movements, leading to diarrhea, according to the report.NIH. According toNIH, zinc can also be a digestive offender when in excess, causing nausea, loss of appetite, vomiting and stomach discomfort.

Your sense of taste and smell could be wrong

Your favorite foods may smell or taste different if you eat too many nutrients. In addition to causing digestive problems, several nutrients taken in excess can affect the taste buds, altering taste and smell. According to the review from 2021Australian prescriber,zinc can change taste and smell, even at non-toxic levels. Selenium can leave a "garlic breath" or metallic residue, while a bitter taste in the mouth can indicate too much folic acid.

You can get too little or too much iron

Low iron levels are common in early childhood and pregnancy, increasing the chances of developmentanemia caused by iron deficiency. It can be difficult to add iron to gummy vitamins because of their taste and shape; therefore, many brands omit them. Young children and pregnant women at risk of iron deficiency should seek the help of a doctor for iron supplementation. “While many brands of gummy vitamins do not contain iron, be aware that some do. When taken in excessive amounts, iron can have adverse side effects ranging from gastrointestinal distress to iron poisoning.Dahlia Rimmon, MS, RDN.

You can increase your intake of added sugars

Daily gummy vitamins may offer more added sugars than you expected. ONDietary Guidelines for Americans 2020-2025encourage limiting added sugar intake to make room for nutrient-dense foods. Added sugars usually come from sugary drinks, desserts, sugary snacks and sweets. ONAmerican Heart Associationencourages a daily intake of no more than 25 grams of added sugar for women and 36 grams for men. Some types of vitamin gummies offer 3 to 8 grams of added sugar per serving, contributing 8% to 32% of your daily intake of added sugar. "Although convenient and tasty, gummy vitamins can contain added sugars and calories, which can contribute to weight gain and dental problems if consumed in excess," says Prude. People who need to keep a close watch on their added sugar intake to better control their blood sugar may need to consume a low-added-sugar gummy smoothie or switch to a sugar-free form of smoothie.

What happens to your body when you cut back on sugar?

How much is too much?

"If you take more than the recommended number of vitamins on the bottle, you are taking too much. Some people think that 'if a little is good, more is better'. This is simply not the case. Vitamins and dietary supplements are not benign, they have side effects and can be dangerous if ingested above the recommended amount," says Prude. Many gummy multivitamins contain fat-soluble vitamins, water-soluble vitamins, minerals, and other nutrients such asomega-3 masticand the hill. Here are some common types of nutrients they may contain:

fat-soluble vitamins

"Fat-soluble vitamins—vitamins A, D, E, and K—have the potential to accumulate in the body and reach toxic levels if taken in excessive amounts over time," says Prude.

Water-soluble vitamins

"Water-soluble vitamins, such as vitamin C and vitamin B, are normally excreted in the urine if taken in excessive amounts, but extremely high doses can still lead to adverse effects," says Prude.


Calcium, potassium andmagnesiumare minerals that contain many gummy vitamins. But just like vitamins, excessive amounts of minerals can cause harm. “Taking too many vitamins or minerals can interfere with the absorption of other nutrients. For example, taking high doses of calcium can interfere with the body's ability to absorb iron, which can lead to iron deficiency. Long periods of time can result in copper deficiency," he saysAlyssa Pacheco, RD.

Below is an overview of the nutrients common to gummy vitamins, the upper limit (UL, the level at which they become toxic) and how many gummy vitamins you need to take to reach toxicity. Please note that the table is for example only as it is based on only one brand of vitamin—Smarty Pants Infant FormulaeSmarty Pants adult formula. The specific number of gummies required to meet the UL depends on the brand, and many brands of vitamin gum are on the market. You can see that for most of the nutrients offered, it would take a lot of gummies to reach the UL for this brand. However, other brands of chewing gum can contain much more nutrients than these.

Nutritiousage groupUpper limit (UL)
Micrograms (mcg)
milligrams (mg)
Number of tires to achieve UL
vitamin AChildren from 4 to 8 years old
Children from 9 to 13 years old
Adults over 19 years of age
900 mcg
1.700 mcg
3.000 mcg
Vitamin B6Children from 4 to 8 years old
Children from 9 to 13 years old
Adults over 19 years of age
40 mg
60 mg
100 mg
Vitamin CChildren from 4 to 8 years old
Children from 9 to 13 years old
Adults over 19 years of age
650 mg
1.200 mg
2.000 mg
Vitamin DChildren from 4 to 8 years old
Children from 9 to 13 years old
Adults over 19 years of age
75 mcg
100 mcg
100 mcg
folateChildren from 4 to 8 years old
Children from 9 to 13 years old
Adults over 19 years of age
400 mcg
600 mcg
1.000 mcg

What to look for in vitamin gums

Opt for proven nutritional supplements

dietary supplementsare not regulated by the FDA, which means that there is a possibility that they contain harmful ingredients or lack promising nutrients. Prude offers guidance on choosing safe gummy vitamins: "When choosing a dietary supplement, you should look for a product that has the UPS Verified seal on the label, which is short for United States Pharmacopoeia."

Prude explains why it's important to identify the USP Verified Seal when purchasing trusted nutritional supplements. “When you see the USP Verified Seal on a dietary supplement label, it means that the product contains the ingredients listed on the label, in the listed strengths and amounts, and does not contain harmful levels of the listed contaminants. is released and released into the body over a period of time and is manufactured in accordance with current FDA Good Manufacturing Practices using sanitary and well-controlled procedures," says Prude. Prude encourages consumers to check their website for USP-certified brands to make things simpler.

Choose food supplements without dyes and artificial colors

Depending on the brand, gummy vitamins can be made with artificial colors and fillers, so it's best to choose a brand without these unnecessary ingredients.

Stick to supplements that help meet your needs

"Gummy multivitamins may not meet all your needs, especially if you are deficient in iron or another nutrient. Most gummy multivitamins do not contain iron and may not contain enough other nutrients to help correct your dietary deficiency. help you develop a plan that will meet all your needs," he saysMcKenzie Caldwell, MPH, RDN, fertility and prenatal nutrition.

common questions

How many gummy vitamins are too many?

Eating more than the recommended serving of gummies in one day would be too much.

Is it bad to eat too many vitamin C gummies?

Eating too many vitamin C gummies can lead to excess vitamin C in the body. Exceeding the upper limit of vitamin C intake, which is 2,000 mg for adults and 650 mg for children aged 4 to 8, can cause symptoms such as nausea, diarrhea and cramps, according toNIH.

What are the side effects of multivitamin gums?

“The side effects of taking a multivitamin can vary depending on the specific formulation and individual factors. In general, common side effects may include stomach upset, constipation, or a bad taste in the mouth,” says Prude.

How do you know if you are taking too many vitamins?

If the number of chewing candies exceeds the recommended serving size, you are taking too many vitamins at once. Knowing that you are exceeding the recommended nutrients your body needs may require further research as nutrients are found in dietary supplements and foods. Make a list of all the supplements you take and take them to your doctor. If you have indigestion, a strange taste in your mouth, or any other unusual symptoms, let them know.

the end result

Gummy vitamins are the sweetest and arguably the tastiest supplements that often include essential nutrients like vitamins A, C, D and calcium. It is generally difficult to overdose on gummy vitamins if you take the recommended serving size. If you take too much, your body can communicate through symptoms, including digestive problems, changes in smell or taste, or dental problems.

It can help to stick to USP-approved nutritional supplements that don't contain harmful artificial ingredients and offer the nutrients you might need. Most healthy people do not need supplements, thereforetake multivitamins dailyit may not be necessary. To be on the safe side, talk to your doctor about supplementation and talk to a registered dietitian to find ways to rebuild your eating routine with nutrient-dense foods.

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