Gummy vitamins taste good, which could lead to overconsumption. Here’s what to know if you—or your child—ingest too many.
If you have children who take gummy vitamins, you may be familiar with the following scene: It’s the end of the day, and you’re exhausted, but your kids suddenly remember that they haven’t taken their tasty vitamin gummies. They remind you, and you pass them one gummy (or two, if that’s the correct dosage), and watch as they happily chew on the candy-like supplement. Once they’re finished, they hold out their hands for more. You remind them, again, that this isn’t candy. But what if your children manage to unscrew the safety lock and help themselves to more?
The whole point of gummy vitamins is that the product tastes good—and that can lead to overconsumption, for children or adults. You may be wondering what happens if you eat too many gummy vitamins–can you overdose on vitamins? Here’s what you need to know about the negative effects of consuming more than the recommended serving size of commercial gummy vitamins.
What is the best gummy vitamin?
There are gummy versions of single vitamins and minerals. But, the most common form is the gummy multivitamin, a kind of chewable vitamin that usually contains recommended amounts of three types of nutrients:
- Water-soluble vitamins: When you consume too much, they are passed through your body in urine. (You may notice this when vitamin B makes your urine turn yellow.) Very high doses can cause adverse effects.
- Fat-soluble vitamins: Your body stores these types in fatty tissue, so they are harder to eliminate if you take too high a dose.
- Minerals: Your body needs minerals like calcium, potassium, and iron. They can build up in your heart, brain, and liver—then, cause problems when they reach toxic levels.
Are gummy or pill vitamins better?
Tod Cooperman, MD, president of ConsumerLab—which independently tests and reviews vitamins and nutritional supplements—says, “It is harder to make a good quality gummy than to make a good quality pill. As opposed to tablets, caplets, and capsules, we have found that gummies are more likely to contain more ingredients than listed.” And because regular vitamins don’t come with the tasty appeal of added sugars, people aren’t as likely to take them in large doses.
Can you overdose on gummy vitamins?
Yes. While many people think you can’t have too much of a good thing, it’s possible to consume too many of a variety of vitamins. For example, chewable multivitamins and vitamin C gummies contain toxic amounts of vitamins when taken in large quantities, even if they do taste like gummy bears. In fact, over 60,000 vitamin toxicity events are reported to U.S. Poison Control Centers every year. In terms of the recommended dosage of gummy supplements, including chewable multivitamins and vitamin C gummies, it’s best to follow the instructions on the product label.
Here’s a breakdown of common vitamins and minerals that may cause issues if over-consumed:
- Vitamin A
- Vitamin C
- Vitamin D
- Vitamin E
- Vitamin K
- Iron
It’s important to note that gummy vitamins might contain different amounts of the nutrients than what is shown on the label, and there may be additives like sugars, food coloring, or sugar alcohols that could cause issues when consumed in high quantities.
RELATED: What vitamins should I take?
How many gummy vitamins is too many?
The amount of gummy vitamins it takes to overdose depends on different factors, such as the formulation of the vitamins and the individual’s overall health condition. For example, eating 20 gummy vitamins may just make you more likely to experience side effects like nausea and diarrhea. That’s partly because most gummy vitamins contain sugar alcohols, which are known to stir up some digestive issues.
In addition, people with kidney problems may be at a higher risk of a buildup of certain vitamins, such as vitamins A, E, and K. The kidneys are important for filtering toxins and returning vitamins to the bloodstream. If a person has kidney disease, eating a handful of gummy vitamins or more could be enough to raise certain vitamins and minerals to toxic levels.
“Even with minimally toxic vitamins, consumption of a large amount can result in unwanted gastrointestinal symptoms, including nausea, abdominal pain, and other digestive issues,” says Kelly Johnson-Arbor, MD, a medical toxicology physician and co-medical director at National Capital Poison Center.
What happens if you eat too many gummy vitamins?
While you are likely concerned (and for good reason) if you or your child eats too many gummy vitamins, the side effects will likely be mild, says Ashanti Woods, MD, a pediatrician at Mercy Medical Center in Baltimore, Maryland. This is especially true if the child consumes a very small handful of vitamins, one time.
Eating hundreds of gummy vitamin supplements is considered a one-time overdose because they contain minerals like zinc, magnesium, and manganese that can become toxic to the body at very high levels, explains Gaby Udabor, NP, a holistic nurse practitioner at Gaby U Health & Wellness Hub. Also, fat-soluble vitamins such as vitamins A, D, E, and K can build up quickly in the body, causing serious health risks like injury to various organs and systems, including the brain. Alternatively, eating handfuls of gummies over time is also considered excessive intake and can cause long-term elevated levels of vitamins and minerals, which may lead to serious health complications.
Side effects of vitamin overdose
“Symptoms of an overdose are stomach upset, nausea and vomiting, diarrhea, flushing, change in urine or stool color, serious headache, dizziness, muscle pain,” Udabor says, adding that some people can even experience liver failure and coma from a vitamin overdose. Experiencing serious side effects can indicate an emergency situation, which may require immediate medical attention.
An overdose of vitamins can cause various complications that range from mild to severe. Excessive consumption of vitamins A, C, and D can include nausea, rash, headache, and even more severe effects, according to the American Academy of Pediatrics (AAP). In addition, overconsumption of vitamin E could lead to bleeding, and vitamin D could lead to excess calcium in the blood, says Dr. Cooperman. High levels of calcium (hypercalcemia) can then lead to weakness and vomiting.
RELATED: How much vitamin D should I take?
Vitamin K toxicity is rare but possible. Vitamin K3 (menadione) toxicity has been reported to cause yellowing of the skin or whites of the eyes (jaundice), brain damage, and other problems in infants. In most people, it’s unlikely that consuming too much vitamin K will cause negative side effects. However, vitamin K may interact with certain medications, particularly anticoagulant medications. Vitamin K can counteract the effects of anticoagulants like warfarin, so it may be advised to use caution.
An overdose of iron is probably one of the biggest concerns, but parents with young children who consume gummy multivitamins can rest easy. “Fortunately, to help minimize the possibility of overdose, gummies typically do not contain iron—both because of the potential for overdose with children, as well as the fact that iron doesn’t taste good in a gummy,” Dr. Cooperman explains. Still, adult multivitamins may contain relatively high levels of iron that could pose a hazard if a child were to take one by accident.
What should you do in a gummy vitamin overdose?
There are several steps you can take if you or your child has eaten too many gummy vitamins.
Contact Poison Control: To be safe, it’s best to contact your healthcare provider or Poison Control (1-800-222-1222) immediately after you realize you or your child has eaten too many gummy vitamins. According to the National Poison Data System, in 2018 there were more than 41,000 phone calls made to poison control centers related to the consumption of vitamins in children that were 5 or younger. At the hospital, a healthcare provider may administer activated charcoal, intravenous (IV) fluids, medications to treat symptoms, and other supportive measures to treat vitamin toxicity.
Drink extra water: “Many multivitamin preparations contain water-soluble vitamins, which are eliminated relatively quickly through the urine,” Dr. Wood says. “So keeping a child hydrated after the consumption has taken place will allow them to clear the vitamins more rapidly.”
Bring the vitamins to your doctor: And if you seek medical treatment, be sure to take the vitamin container with you. There are a variety of gummies marketed for children, with many different medicinal and non-medicinal ingredients. It’s important for medical providers to know exactly what was in the specific vitamins that your child consumed.
Avoid overconsumption: The American Academy of Pediatrics (AAP) recommends that you talk to your doctor before giving your child any vitamins or supplements. Because of the high risk of overconsumption, the AAP doesn’t recommend giving kids vitamins that are already available through a food source, so try to optimize important nutrients with a balanced diet. That way, your child will receive the health benefits of a wide array of vitamins and minerals, minus the added sugar.
