The other day, I was walking through the vitamin aisle at our local grocery store with my best friend. We were just running errands, chatting about travel plans and summer clothes, when we paused to grab a few supplements. She picked up a brightly colored bottle of gummy vitamins and said, “Ooh, these look fun, like candy.”
And that’s precisely the problem.
As someone who’s coached hundreds of clients over the years and followed a strict ketogenic diet since the 90s, I’ve learned to read every label like it holds state secrets. So when I flipped over the bottle of gummy vitamin C she’d picked up and saw the sugar content and hidden calories, I gently said, “Since you’re watching your weight, especially your sugar intake, this is one of those things that can sneak up and bite you.”
This article isn’t meant to villainize gummy vitamins. They have their place. But if you’re dieting, carb-conscious, or trying to keep your insulin sensitivity in check, you really should know what you’re popping into your mouth every morning. I especially wanted to share this with the TransVitae community because a lot of us are in full prep mode for summer. Swimsuits, beach confidence, body goals, they’re all tied to how we feel in our skin. And for those of us on HRT or managing other medications, supplements are often part of our daily routine. But not all supplements are created equal.
So let’s break it down without judgment and with a lot of empathy for anyone trying to stay on track and feel good in their body this season.
Why Gummy Supplements Became So Popular
There’s no denying it. Taking pills can be frustrating. Whether it’s the size, the chalky texture, or the sheer number you have to take, it’s no surprise people reach for gummy versions instead. Gummies are fun. They’re sweet. They don’t taste like medicine.
Manufacturers know this. That’s why the gummy section has exploded. These days, you can find everything from vitamin D to collagen to apple cider vinegar in gummy form.
But here’s the trade-off. That taste usually comes with sugar, glucose syrup, corn syrup, or juice concentrate. It might seem like a harmless treat, but it’s one you’re repeating every single day. If you’re focused on controlling carbs or calories, that adds up faster than most people realize.
The Sneaky Stats: What’s Hiding in Your Gummies
Let’s get specific. Many common gummy supplements contain more sugar than you’d expect. Below are real-life examples (averages based on popular brands as of 2025):
- Vitamin C Gummies (2 per serving): 3g sugar, 15 calories
- Biotin Gummies (2 per serving): 4g sugar, 20 calories
- Multivitamin Gummies (2 per serving): 5g sugar, 25 calories
- Apple Cider Vinegar Gummies (2 per serving): 4g sugar, 20 calories
- Ashwagandha Gummies (2 per serving): 5g sugar, 25 calories
Now multiply that by the number of different supplements you take. Many people stack three or more gummies each day. That can mean:
- 15 to 25 grams of sugar
- 75 to 125 calories
- Up to 30 grams of net carbs
You wouldn’t call that a “snack,” but your body still counts it as one. Especially if you’re trying to stay under 1,500 calories a day or follow a ketogenic plan, these hidden carbs can absolutely derail your goals.
How Sugar Affects Hormones (Especially on HRT)
For those of us on hormone replacement therapy, blood sugar regulation plays a more critical role than most people realize. Estrogen and testosterone each interact differently with insulin and glucose metabolism.
In people taking estrogen, excess sugar can exacerbate fat storage, increase water retention, and heighten mood fluctuations. High sugar intake may also amplify estrogen-dominant symptoms such as bloating or fatigue. For trans men taking testosterone, frequent sugar spikes can impact insulin sensitivity, which may already be under strain due to changes in body composition and metabolic rate.
Regardless of what direction your transition takes, managing blood sugar is part of supporting your hormones. Hidden sugar from “healthy” gummy vitamins is a frustrating way to undermine that effort.
Gummy Math: A Week in Sugar
Here’s the part no one likes to think about: what happens when those “only 20 calories” show up every single day? That’s where “gummy math” comes in.
Let’s say you take four different supplements daily, each with 20 calories and 4 grams of sugar. That’s 80 calories and 16 grams of sugar per day.
Now multiply that by 7 days. That’s 560 calories and 112 grams of sugar in just one week. Over a month? That’s over 2,000 extra calories and close to half a pound of weight gain, assuming the rest of your diet is in check.
None of this is dramatic in isolation, but when added to your daily meals and snacks, these extras could be the silent reason your progress is stalling.
Mood, Energy, and Cravings: The Rollercoaster Effect
Let’s also talk about the mental and emotional side of sugar intake. When you start your morning with sugar—even from something as innocent as a multivitamin, your blood sugar rises quickly. And unless you pair it with protein or fat, it crashes not long after.
That crash can trigger:
- Mid-morning cravings
- Energy dips and irritability
- Impulsive snacking or carb hunting
- Difficulty focusing
For folks managing anxiety, dysphoria, or ADHD, this sugar rollercoaster can make it harder to stay grounded and stable. It’s not just about weight. It’s also about mental clarity and mood support.
Who Needs to Watch Out?
Gummy supplements can quietly work against your goals if you fall into one or more of these categories:
- You’re on a weight-loss journey
- You’re following a ketogenic, low-carb, or diabetic-friendly diet
- You’re fasting or using timed eating windows
- You have PCOS, insulin resistance, or metabolic concerns
- You’re tracking calories strictly for competition or aesthetic goals
- You’re post-surgery (especially bariatric) and need to keep sugars low
- You’re on HRT and trying to optimize energy, body composition, or hormone balance
If that sounds like you, or someone you love, then it’s worth rethinking those cute little chewy vitamins.
Why the Transgender Community Should Be Informed
Again, this issue isn’t exclusive to transgender people. However, as a group, we frequently find ourselves balancing between medical necessity and body-focused goals. Whether you’re prepping for top surgery, shaping your figure after starting hormones, or just trying to feel amazing in a swimsuit, supplements are often part of that process.
The more informed we are about what we’re putting into our bodies, the more empowered we become. Sometimes, the smallest adjustments make the biggest difference.
What to Look for Instead
You don’t have to ditch your supplements. You just need to be strategic. Here are alternatives that won’t sabotage your goals:
Capsules and Softgels: Usually free of sugar and easy to track with your macros.
Powders: Great for mixing into protein shakes or water. Many are zero-calorie and customizable by dose.
Tablets: Not the most fun, but they’re affordable, effective, and sugar-free.
Liquid Drops: Perfect for B-vitamins or minerals. Easy to use and quick to absorb.
Sugar-Free Gummies: Better than regular ones, but still check for sugar alcohols that might cause bloating or cravings.
Label Reading 101: Don’t Get Fooled by the Front
Packaging is designed to sell you. Don’t let the front label be the only thing you read. Flip the bottle and look for:
- Serving size (often 2 gummies)
- Calories per serving
- Grams of sugar
- Total carbohydrates
- Any sugar alcohols or sweeteners
Also watch out for misleading phrases like “all natural,” “fruit juice sweetened,” or “low calorie.” They can still contain plenty of carbs and calories when taken daily.
Smart Swaps: Supplement Picks That Won’t Sabotage Your Diet
If you’re looking to keep your sugar and carb intake in check, these options can help you stay consistent without sacrificing your goals. None of these contain added sugars, and they’ve got solid reputations for quality and ease of use.
Nature Made Multivitamin Tablets with Iron: Trusted by fitness pros and doctors alike, this one-a-day capsule is hypoallergenic, contains no added sugars, and is designed for optimal absorption.
Nature’s Bounty Magnesium, Bone and Muscle Health, Whole Body Support, Tablets: These tablets are an excellent choice for both evening relaxation and digestion. Magnesium plays an essential role in supporting bone health and maintaining bone mineralization.
Nature Made Vitamin D3 K2: Fat-soluble and bioavailable, these softgels are free of sugar, soy, and gluten. Great for bone health and hormone support.
Sports Research Triple Strength Omega 3 Fish Oil: A solid pick for heart and brain health. No sugar or artificial sweeteners—just clean, high-quality EPA/DHA.
Nature’s Bounty Vitamin B12 5000 Mcg Sublingual Liquid: Tastes mildly sweet but contains no sugar or carbs. This liquid is easy to absorb and ideal for those who struggle with capsules.
The Bottom Line
This article isn’t about fear. It’s about awareness. If gummies are what keep you consistent, that’s valid. But if you’re frustrated by stalled progress, weird cravings, or a mysterious uptick on the scale, it might be worth reviewing what’s hiding in your supplement drawer.
Gummy vitamins are designed to taste good. That’s their selling point. But they are not calorie-free, carb-free, or consequence-free. Once you know that, you get to decide what’s worth it and what’s not.
Being intentional with your health choices, especially when your body is changing or healing, is one of the most powerful acts of self-love we can practice.
So take your vitamins. Just make sure they’re actually helping you reach your goals.
Affiliate Disclosure: Some of the links above are affiliate links, which means TransVitae may earn a small commission if you purchase through them, at no additional cost to you. We only recommend products we genuinely believe in. Your support helps us keep this site running and ad-free.
Medical Disclaimer: This article is for informational purposes only and is not intended to diagnose, treat, cure, or prevent any medical condition. The content reflects the personal experience and knowledge of the author, a former competitive bodybuilder and fitness coach, and should not be considered medical advice. Always consult a qualified healthcare professional before making changes to your supplement routine, diet, or hormone therapy plan.
