Capsules, Tablets, or Gummies? Pros and Cons of Different Supplement Formats
Capsules, Tablets, or Gummies? Pros and Cons of Different Supplement Formats
Author: Emily Grochowski, Certified Functional & Integrative Registered Dietitian Nutritionist
As the great economist Thomas Sowell once said, “There are no solutions. There are only trade-offs.” This rings especially true for the myriad supplement formats available today. From capsules and gummies to topical creams and teas, each format offers unique advantages and drawbacks. Let’s dive into the pros and cons of popular supplement formats to help you find the ones that will best support your health, ability to heal, and general wellbeing.
Capsules
Pros:
Many people find these easier to swallow than tablets
Outer casing protects against unpleasant tastes or other sensations
Travel-friendly and less likely to oxidize vs. other formats
Available with vegan casings
Cons:
Limited dosage capacity, often requiring multiple capsules to provide the same dosage as a tablet
Can pose swallowing challenges if taken without enough water
Softgels
Pros:
Superior protection against oxidation and spoilage
Can be easier to swallow than capsules or tablets
Outer casing protects against unpleasant tastes or other sensations
Great for dispensing fat-soluble nutrients and bioactives
Cons:
Typically made from gelatin, making them unsuitable for vegans or certain dietary practices like Kosher or Halal
Limited dosage capacity and may contain added oils or emulsifiers
Tablets
Pros:
Often has a higher dosage capacity than capsules or softgels
Many can be split with a pill cutter for easier swallowing
Cons:
Often has additives to achieve a certain texture or finish, which may irritate some individuals
Higher risk of oxidation (problematic for some vitamins, minerals, etc) and unpleasant flavors
Higher risk of tablets absorbing moisture and molding
May cause gastrointestinal upset with certain nutrients, such as iron
Sublingual/lozenges
Pros:
Ideal for nutrients like B12 that are difficult to digest or absorb
Pleasantly flavored options can increase adherence/consistency
A great alternative for those who struggle with swallowing pills
More travel-friendly than some other flavored formats like liquids
Cons:
Not suitable for certain micronutrients and bioactive due to solubility or flavor challenges
Often includes sugar or other GI irritants to enhance taste
Liquids
Pros:
Flavored format that’s enjoyable to take, easy to swallow, and suitable for those avoiding pills
Offered in a wide variety of vegan, gluten-free, and filler-free options
Cons:
Less travel-friendly and often requires refrigeration (making it harder for many to stick to this format)
Unsuitable for nutrients that oxidize or have strong, unpleasant flavors
Often includes sugar or other GI irritants to enhance taste
Powders/dissolvable tablets
Pros:
Usually pleasantly flavored and can be conveniently mixed with a pleasant-tasting beverage
Can encourage adherence for those who dislike swallowing pills
Cons:
Requires water or another liquid, which may make it harder for some to stick to this format
Often contains added sugar or sweeteners
Ineffective for certain minerals and bioactives that don’t dissolve well or taste unpleasant
Gummies
Pros:
Popular among children and adults for their candy-like appeal that’s enjoyable to eat daily
Easy to chew and swallow
Can improve absorption of certain nutrients when consumed in a food-like format
Cons:
High sugar content or artificial sweeteners are common
Can pose irritating or even dangerous overconsumption risks, especially among children
Unsuitable for certain minerals and bioactives that don’t taste good in therapeutic doses
Other Chewables
Pros:
Suitable for some hard-to-absorb nutrients
Portable and easier to swallow vs. capsules or tablets
Offered in pleasant flavors, which can increase adherence/consistency
Cons:
Not appropriate for certain micronutrients and bioactives due to flavoring constraints
Added sugar or sweeteners may irritate the digestive system
Overconsumption risks similar to gummies
Teas & medicinal beverages
Pros:
Can be a pleasant, calming sensory experience
Gentle and suitable for a broad audience
Can replace less beneficial beverages in your routine, like sugary drinks or alcohol
Cons:
Limited to water-soluble or palatable nutrients and bioactives
Difficult to achieve therapeutic doses (tends to be weaker than other formats)
Topicals
Pros:
Bypasses the gastrointestinal system entirely, reducing gut irritation risks and making this option available to those who cannot swallow or chew
Can provide a sensory wellness experience (e.g. Epsom salt baths or soothing magnesium lotion)
Cons:
Limited to fat-soluble nutrients/bioactives/herbs that can be absorbed through the skin
Risk of skin irritation for some individuals
Dosing can be inconsistent
Making the best choice for you
Choosing the right supplement format comes down to your individual needs, lifestyle, and health goals. If you’re someone who struggles to swallow pills, a liquid or gummy might be best for you. Looking for high-dosage convenience? Tablets could be your go-to. Understanding the trade-offs for each format ensures you can make informed choices and feel confident in your wellness routine.
Emily Grochowski (MSN, RDN, CD (WA), CLT, CFIN) is a Certified Functional & Integrative Registered Dietitian Nutritionist with a Bachelor of Science in Molecular Biology from UW-Madison and Master of Science in Nutrition from Bastyr University. She practices evidence-based, personalized, holistic medical nutrition therapy at the Institute of Complementary Medicine.
This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website, or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.
