Veggie Blog

Walk down the vitamin aisle and you will see tablets, capsules, gummies, chewables, powders and liquids. About 57.6 percent of U.S. adults aged 20 and older used a dietary supplement in the past 30 days, according to a 2017 to 2018 survey by the National Center for Health Statistics, so this is a question many people have. Some sellers claim that liquid vitamins are far better absorbed. Let us see what holds up.

Do liquids work better than pills?

You may have read that about 90 percent of the nutrients in pills are not absorbed, and that liquids are far more effective. I could not find a reliable source for this. The NIH Office of Dietary Supplements lists tablets, capsules, gummies, powders and drinks as supplement forms, and does not rank one as better than the others. How much of a nutrient you absorb depends on the nutrient itself, the dose, how well the product is made, what you eat with it and your own body. A good tablet that breaks down properly is absorbed well, and a poorly made liquid may not be.

What are the real differences?

Liquids are useful if you cannot swallow pills. They need accurate measuring, and it is worth checking the label for added sugar and sweeteners. Chewables and gummies are easy to take, but many contain added sugar, and nutrient amounts vary from brand to brand, so compare the Supplement Facts panel. Because they can taste like candy, keep them out of the reach of children. Tablets and capsules are the most common form and are easy to store and dose, although some people find them hard to swallow.

Which form should you choose?

Choose one that you will take every day. A supplement in a drawer does nothing, so a form that is easy for you to swallow, chew or measure is a better choice than the “best” one that you skip. If you take a vitamin with fat in it, such as vitamin D, take it with a meal. Calcium and iron are better kept apart, as the Office of Dietary Supplements advises; our guide to calcium supplements has more. Check the Supplement Facts label for the amounts of each nutrient, and compare them to what you need.

How do you know that a product is good?

Several independent organizations test supplements and let products that pass display a seal. According to the Office of Dietary Supplements, the seal indicates that the product was properly manufactured, contains the ingredients listed on the label and does not contain harmful levels of contaminants, although it does not guarantee that the product is safe or effective. Use is common and rises with age, reaching 74.3 percent among adults 60 and older, so it is worth reading labels carefully if you take several products.

Do you need a supplement at all?

Most healthy people can get what they need from food. A supplement can help if you have a medical need, a restricted diet, or a deficiency that a doctor has found. For example, vegans need a source of vitamin B12. Ask your doctor or a dietitian before you buy, and read vitamins and your health and getting the right amount of vitamins. If you take medicine, check with your pharmacist first, because some supplements interact with drugs.

In short, form is a matter of convenience, taste and price. The quality of the product, the dose and the habit of taking it matter far more.