Vitamin D gummies are the latest in a long line of next-generation dietary and sports nutrition supplements that promise to deliver a mental health or physical performance edge in a quick, tasty and ultra-convenient package.

Similar products to have soared in popularity in recent years, thanks to bold marketing claims, ease of use, and constant promotion from incentivised social media influencers are greens powers, including AG1, slimming gummies, creatine gummies, apple cider vinegar gummies, collagen gummies and collagen peptides.

But do any of these new-fangled supplements that mimic sweets and candy really provide all – or any – of the health benefits billed?

This is an especially important question for vitamin D gummies. Why? Because unlike all the other products mentioned above, vitamin D is an essential nutrient. This means your body can’t function without it and you must consume adequate levels through your diet, supplementation or sunlight exposure (see below for more).

So while apple cider vinegar or collagen may boost your health in some small way, it’s doesn’t really matter if it doesn’t – the only drawback is you’ll have less money in your wallet each month. Here’s everything you need to know about vitamin D gummies to make the most informed decision for better health and wellbeing.

What is Vitamin D?

Vitamin D is a fat-soluble vitamin essential for optimal health and wellbeing for myriad biological functions, including the regulation of calcium and phosphate levels in the body. These minerals are vital for maintaining healthy bones, teeth and muscles. A deficiency in vitamin D can lead to bone deformities such as rickets in children and bone pain caused by a condition called osteomalacia in adults.

Other signs of deficiency and problems caused by inadequate vitamin D intake include muscle pain and weakness, a weakened immune system, cardiovascular health risks, cognitive impairment and dysfunction, depression and mood changes, increased risk of obesity and type-2 diabetes and complications during pregnancy.

What are the best sources of Vitamin D?

The best sources of vitamin D are sunlight exposure on your skin, certain foods and dietary supplements. Sunlight prompts the body to synthesise vitamin D naturally through other compounds, but during darker months or in areas of high latitude, there may not be enough strong sunlight to stimulate vitamin D synthesis. Foods such as oily fish, eggs, red meat, liver, and fortified products including breakfast cereals, bread or fat spreads provide dietary vitamin D, though often not enough to meet daily requirements without supplementation.

What are vitamin D gummies?

Vitamin D gummies are a new type of vitamin D supplement created with a specifical goal to make supplementation easier. These gummies are chewable and flavoured, mimicking popular types of sweets and candy, making them more appealing than pills, capsules or liquid forms of vitamin D, which are often pretty unpleasant. Gummies are especially popular among children and adults who find swallowing pills difficult, and provide a convenient way to increase vitamin D intake. They are available in various dosages to meet different health needs.

What’s in vitamin D gummies?

This type of gummt typically contains vitamin D3 (cholecalciferol), which is the form of vitamin D that is most effective at raising and maintaining adequate levels of vitamin D in the blood. They may also include ingredients like sugars or sugar substitutes to enhance taste, gelatin or a plant-based gelling agent for texture and chewiness, and added natural or artificial colours, flavours and preservatives to make them tasty and visually appealing, and to increase shelf-life.

What health claims do vitamin D gummies make?

Many vitamin D gummy brands claim their product supports bone health, immune response and muscle function. Some products also assert that they can improve mood and reduce the risk of certain diseases, including multiple sclerosis and heart disease, due to the role of vitamin D in cellular health and immune regulation.

Do these claims stand up to scientific scrutiny?

Research supports many of the claims based on the importance of adequate vitamin D levels to your health and wellbeing, including supporting bone health by regulating calcium absorption, according to the Journal of Clinical Endocrinology & Metabolism. Yet few robust studies on the efficacy of vitamin D gummies for better health exist so we can’t be sure if this type of supplementation is as beneficial as getting sunlight, eating nutrient-rich food, or more traditional forms of vitamin D supplements.

So do vitamin D gummies work?

In theory, vitamin D gummies can effectively raise and maintain vitamin D levels in the body. They are particularly useful for individuals who have difficulty with traditional supplements or those who are at risk of vitamin D deficiency. However, the efficacy depends on regular consumption and taking the correct dosage as recommended. It’s also advisable to include in your diet sources of vitamin D-rich foods, including oily fish and eggs.

Are vitamin D gummies dangerous?

Gummies, like any form of regulatory-approved dietary supplement are generally safe for consumption for the majority of people, but can cause unpleasant side effects if taken in excessive amounts. Over-consumption can lead to hypercalcemia, a condition characterised by too much calcium in the blood, which can cause nausea, vomiting, muscle weakness and fatigue, and serious kidney problems. It’s important to adhere to the recommended dosage and consult a healthcare professional if you are unsure about a product or have an pre-existing medical condition and/or take medication that reacts with vitamin D.

How much do Vitamin D gummies cost?

The cost of these gummies varies wildly depending on the brand, dosage and quantity in the product. Generally, they can range from £5 to £20 (US$7-$ 25) per bottle, which can last for around one month. Comparing different brands for quantity and dosage can help ensure you are getting a good value for your money.