Gummy Vitamins vs Pills: Does the Delivery Format Really Matter?

- Keith Rowe
Gummy Vitamins vs Pills: Does the Delivery Format Really Matter?

What kind of supplements do you prefer?

There are many types of supplements including capsules, tablets, chewables, powders, gummies, liquids, energy bars, and more. With so many delivery formats available, it's natural to wonder: Are gummy vitamins as effective as pills? And does the form of a supplement really matter?

The answer may surprise you.

While different delivery formats each have their own advantages, the biggest factor isn't whether a supplement comes in a gummy or a capsule. It's the quality of the ingredients, the science behind the formulation, and whether you'll actually take it consistently.

Let's take a closer look. 

Types of Supplements

There’s a wide array of supplement types and delivery formats. Here are some of the major types of supplements and a few of their basic benefits and drawbacks.

Gummy Vitamins 

Gummy supplements have come a long way over the past decade. While early gummy vitamins often relied on high amounts of sugar, artificial colors, and lower-potency formulas, today's premium gummies can deliver clinically researched ingredients in a convenient, enjoyable format.

For many people, gummies make it easier to stay consistent with a daily supplement routine (especially those who dislike swallowing pills or simply prefer a chewable option). And consistency matters because even the highest-quality supplement can’t provide any benefit if it stays in the bottle.

That said, not all gummies are created equal. Some products on the market contain sugar, artificial sweeteners, synthetic dyes, or ingredients in amounts too small to provide meaningful benefits.

When choosing a gummy supplement, check the supplement facts panel first. Look for products that:

  • Use clinically studied ingredients.
  • Provide meaningful amounts of active ingredients.
  • Do not use added sugar.
  • Avoid unnecessary artificial colors and flavors.
  • Are manufactured under strict quality standards.

A great example is BrainMD's Happy Saffron Plus® Gummies, which combine clinically studied saffron extract with complementary nutrients in a delicious gummy designed to support a positive mood and emotional well-being. For adults who don't enjoy swallowing pills, they offer a convenient way to make mood support part of a daily wellness routine.

When it comes to the gummy vitamins vs. pills debate, the better question isn't which format wins, it's which product is more thoughtfully formulated, and which one are you more likely to take consistently. A high-quality gummy can be an excellent delivery system for the right ingredients, while a poorly formulated pill isn't automatically better simply because it's a capsule or tablet.

Capsules

Pill capsules (“two-piece hardgels”) have a smooth, translucent outer shell that’s filled with a loose powder. They typically come in either a traditional gelatin shell or in a vegetarian (plant-based) shell.

Capsules protect their contents against breakdown from direct exposure to the air and humidity. They’re generally easier to swallow than tablets and don’t leave behind an unpleasant taste in the mouth. Hardgels are preferred by people, especially parents of young kids, who opt to open the capsule and pour the powder over food or into a liquid or smoothie.

One of the downsides is that capsules may contain lower doses of ingredients than tablets. Also, some may find large capsules just as difficult to swallow as tablets.

Softgels

Softgel pills typically contain liquid supplements inside a sealed gelatin shell. They are often used to encapsulate fish oil, vitamin D, and other fat-soluble vitamins.

Softgels can be an excellent option for liquid ingredients. However, they cannot easily be opened or divided, and some consumers prefer to avoid gelatin-based products.

Tablets

Tablets are produced by compressing granules or powders into a hard pill. Many times, tablets are single-ingredient supplements, such as iron pills.

One advantage of tablets is that they can provide higher amounts of ingredients compared to capsules and softgels. Also, tablets can be split (with a pill cutter) or crushed into a powder to make them easier to swallow.

A common complaint against tablets is that they tend to be the hardest pill form to swallow. Also, without a coating, they may have a bitter or unpleasant taste. Unfortunately, to avoid that bitterness or to improve appearance, many tablets are coated with potentially unsafe substances (such as titanium dioxide)¹.

Chewable Tablets

Chewable tablets are useful for delivering larger amounts of an active ingredient that would otherwise take several hardgel or softgel capsules to deliver. As their name suggests, chewable tablets must be chewed before they’re swallowed.

Chewables are ideal for those who don’t enjoy or have difficulty, swallowing pills. Since they must be chewed, chewables often are made to taste more pleasant than some other forms of supplements.

As with gummy vitamins, there are a few potential pitfalls to be aware of. Many contain artificial colors and flavors that aren’t proven safe. Also, many chewables have sugar or artificial sweeteners, which are included to appeal to the customer’s tastebuds. Look for chewables that minimize sweeteners and artificial ingredients.

Energy Bars

The energy bar market has exploded in recent years, perhaps driven by the fast-paced nature of our society. Energy bars are often represented as providing a short-term energy boost to bridge the gap from one meal to the next.

Some bars are marketed as food-based supplements that provide fats, proteins, and carbohydrates. Unfortunately, many have inferior sources of these food categories and fail to deliver a lasting energy boost.

These convenient meal alternatives may (or many not) have a pleasant taste and may contain some vitamins, minerals, and other nutrients. However, many contain artificial colors, flavors, or sweeteners, which offset some of their benefit. For people with blood sugar problems, bars with lots of added sugar can hurt rather than help their mental focus or physical endurance.

Liquids

Some people just prefer to drink their vitamins. Liquid supplements have become more popular in recent years due to their convenience. Also, many maintain that a product’s efficacy is sustained over a longer period when it’s kept in the refrigerator.

This actually isn’t the case because each time the bottle is opened – regardless of the temperature – the air that gets in delivers oxygen to the liquid, which degrades it. Rancidity sets in long before we can sense it by smell or taste.

Liquid supplements can be naturally occurring or suspended in a liquid and may be preferred by people who have difficulty swallowing pills. Some of the benefits of liquid supplements are that its doses can be easily tailored and it doesn’t need to be mixed into liquid or water. Also, some research suggests that nutritional ingredients are more efficiently absorbed from liquid supplements compared to solid supplements.²

Other than taking up space in your fridge, one of the biggest challenges with liquid supplements is that its taste tends to be amplified over normal supplements, which is a good thing if the product is pleasant tasting, but not so much if it isn’t. Also, liquid supplements tend to be pricier than their capsule or tablet counterparts and need artificial preservatives to keep them from prematurely breaking down.

Powders

Powdered supplements are dehydrated ingredients that must be dissolved in water or another liquid before being consumed. These nutrients can be added to fruit/vegetable juices, healthy smoothies, or even soups.

As with those who prefer liquid supplements, powdered nutrients may be enjoyed as an alternative to pills and may be quickly absorbed. Powders may offer higher doses than pills since doses are easy to adjust. For some ingredients, the daily dose needed for health benefit is so high that a powder is the only choice a responsible manufacturer can make.

The tradeoff is that powdered nutrients may have an unpleasant aftertaste. Also, the need to mix the powder into liquids requires more time spent in the kitchen and messes may be created in the combining process.

Gummies vs. Capsules/Tablets Comparison Chart

Feature

Gummy Vitamins

Traditional Pills (Capsules/Tablets)

Best Suited For

Targeted, low-dose micronutrients and concentrated botanicals (like saffron or vitamin D3) where consistency and taste support a daily routine.

Bulky macrominerals (calcium, magnesium) and complex multi-ingredient formulas that require high physical volume.

Primary Advantage

High compliance; enjoyable to take consistently; excellent for accommodating low-dosage, concentrated extracts.

Can hold dense, high-volume nutritional payloads in a single serving size.

Active Ingredient Delivery

Ideal for concentrated extracts that provide targeted support within a small milligram profile.

Ideal for high-volume powder formulas and multi-nutrient combinations.

What to Look For

Clean formulations with minimal, natural sweeteners, avoiding artificial dyes or excess fillers.

High-quality shells (like vegetable capsules) that dissolve reliably in the digestive tract.

Which Supplement Format Is Best?

There isn't a single delivery format that's best for everyone.

Instead, consider your personal preferences, health goals, and the type of nutrient you're supplementing.

  • Capsules are a great choice for many vitamins, minerals, and herbal ingredients.
  • Softgels work especially well for oils and fat-soluble nutrients.
  • Powders are ideal when larger amounts of an ingredient are needed.
  • Liquids can be helpful for flexible dosing or those who have difficulty swallowing.
  • Gummies are an excellent option for people who value convenience, great taste, and daily consistency.

Ultimately, the best supplement is one you'll actually take consistently.

Quality Matters More Than Format

Whether you choose gummies, capsules, tablets, or powders, look beyond the delivery system.

Choose supplements that are:

  • Backed by science.
  • Made with high-quality ingredients.
  • Manufactured according to rigorous quality standards.
  • Transparent about what's included, and what's left out.

A thoughtfully formulated supplement can support your wellness goals regardless of its format.

 

At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.

These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.

 

References:

¹Skocaj, M., Filipic, M., Petkovic, J., & Novak, S. (2011). Titanium dioxide in our everyday life; is it safe? Radiology and Oncology, 45(4), 227–247. https://doi.org/10.2478/v10019-011-0037-0

²Ko, J., Yoo, C., Xing, D., Gonzalez, D. E., Jenkins, V., Dickerson, B., Leonard, M., Nottingham, K., Kendra, J., Sowinski, R., Rasmussen, C. J., & Kreider, R. B. (2023). Pharmacokinetic analyses of liposomal and non-liposomal multivitamin/mineral formulations. Nutrients, 15(13), 3073. https://doi.org/10.3390/nu15133073

Meet Our Expert

Dr. Parris Kidd

Dr. Parris Kidd, Ph.D., is a pioneering authority in nutritional medicine with a background in zoology and cellular biology from UC Berkeley. His work includes influential research on brain nutrients like PS and GPC, award-winning supplement formulations, and extensive publications. Formerly Chief Science Officer at leading supplement companies, Dr. Kidd is widely respected for his contributions to nutritional science and his commitment to integrity.

Meet the Author

Keith Rowe

Keith has been a member of the BrainMD team for the past 7 years. Serving as copywriter and editor, he has written 400 blogs and has been involved with the launch of 32 new supplements. He takes many BrainMD supplements daily and his favorite is Neuro-C Vitamin C due to its efficacy and energizing citrus flavor.

Tags: Brain Health Healthy Lifestyle Nutrition supplements vitamins
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Collagen supplements are made up of collagen peptides (also known as hydrolyzed collagen), which is collagen that has been broken down into shorter chains of two or three amino acids so it can be easily absorbed in the GI tract. Some of the peptides of hydrolyzed collagen are uniquely required for making collagen in the body – they aren’t well supplied by the diet. The body can utilize newly-absorbed peptides from hydrolyzed collagen in areas that need repair the most. Collagen sources most commonly include marine (from fish skin and scales), bovine (from cow hide), and porcine (from pork skin). The brain needs collagen, too: for the walls of its blood vessels, for connective tissue packing, even to make and maintain its hundreds of trillions of synapses. 3. Vitamin C Vitamin C (ascorbic acid) is essential for human life. The body needs it but cannot make it, so we must get it from our diet. U.S. Govt surveys indicate a substantial percentage of Americans aren’t getting adequate amounts of vitamin C.¹ The body needs vitamin C as a required cofactor for a major collagen-producing enzyme. Getting sufficient vitamin C means being able to make collagen for healthy circulation, skin, joints, bone and other hard tissues, and all the body’s organs. Collagen is a major component of the connective-type tissues that line our joints. As a major antioxidant protector for the body, vitamin C helps to defend against free radicals and the many toxins that can enter the body via the air, water, or foods. The brain needs vitamin C to make a variety of transmitters and energy-related substances. 4. Curcumin Curcumin (a mixture of 3 highly beneficial curcuminoids) from the turmeric root can be excellent for joint health. Modern science has extensively researched the curcumin complex of curcuminoids and established their powerful antioxidant benefits, in addition to their powerful support for healthy inflammatory balance. In addition to supporting the brain, curcumin has been shown to benefit the eyes, heart and circulation, joints, intestinal tract, skin, prostate, muscles, nerves, and numerous other human tissues. However, turmeric powder is very poorly-absorbed. There are high-absorption curcumin supplements available, but before trying one, make sure the product has improved joint health in clinical trials. 5. SAMe S-Adenosyl-Methionine (SAMe) is a naturally-occurring, hard-working molecule that’s found in almost every tissue and fluid in the body. It’s organically produced in our bodies from the amino acid methionine in the presence of the cofactors B12 and folate and is critical to brain and body health. It powers over 200 enzymes necessary for healthy cell growth, maturation, and specialization. The unique benefits of SAMe are linked to the high energy charge it carries. This enables SAMe to be a cofactor for a broad array of enzymes, by contributing precious energy to power enzyme reactions that otherwise would not occur. The vast majority of methyl group transfer reactions involve SAMe. Methyl transfers are necessary to make DNA, to repair damaged DNA, for the production of joint cells and tissues, and for overall functioning of the entire body. People who don’t make enough SAMe naturally may be helped by taking SAMe as a supplement. Widely studied for the treatment of joint discomfort, SAMe can help more than just joints. Numerous controlled clinical trials support its benefits for mood, cognition, the liver, the gastrointestinal system, and the other organs. 6. Vitamin D3 Vitamin D used to be respected only for building bones. However, this highly-potent vitamin is essential for overall brain and body health. The key to understanding the importance of vitamin D3 is that the body transforms it into a hormone, which has receptors (cell-level sensors) distributed throughout practically all our tissues, including the joints. The vitamin D hormone is crucial for healthy immune system regulation, and high-normal vitamin D levels help ensure healthy immune and inflammatory balance in the joints. Vitamin D levels can help improve your mood, boost your overall brain function, and generally improve your well-being. Vitamin D may be involved in the healthy regulation of as many as 900 human genes. It’s well-documented that vitamin D is essential for the proper absorption of calcium,² and it’s been shown to greatly reduce fracture risk in three ways. First, it helps with the complex process of formation of stronger bones, which involves much more than just adding calcium. Second, vitamin D helps maintain and strengthen muscles, which helps hold joints in healthy position. Last but not least, vitamin D helps improve balance and helps prevent falls. Be sure to purchase vitamin D3, not D2 which is less effective. Aim for a blood level of at least 30 nanograms per milliliter (100 nanomoles per liter). 7. Glucosamine Sulfate  Glucosamine is a well-known ingredient in joint care supplements. It’s a substance that naturally occurs in the body. It’s also a building block of connective tissue, working along with cartilage to serve as protective packing within the linings of the joints. In clinical trials, glucosamine sulfate has worked better than glucosamine by itself. Glucosamine is an amino sugar often made from shellfish, but vegetarian forms are also available. Aim for 1500 mg per day of glucosamine sulfate, in a single daily dose or in divided doses. A word of caution: studies suggest glucosamine supplements can negatively interact with the anticoagulant medication warfarin. 8. Chondroitin Sulfate Chondroitin sulfate naturally occurs in the connective tissues of animals and people, as a large molecular complex associated with connective tissue. In clinical trials, it has shown modest benefits for joint comfort, and it’s best used in combination with glucosamine sulfate and other beneficial joint support nutrients. Aim for 800 milligrams per day, from a reputable supplier. 9. MSM (MethylSulfonylMethane) Sulfur is an essential mineral for humans, and substances that supply sulfur often promote joint health. MSM occurs naturally in plants and in the human body. It began to find use among athletes decades ago, and is now an important component of joint health supplements. In clinical trials, MSM has been particularly effective when used in combination with glucosamine sulfate and chondroitin sulfate. Its effective dose range is 1500 to 3000 mg per day, or even higher. It’s affordable and using it can make a huge difference to the health of your joints. Support Your Joints Many people develop problems with their joints, especially their knees, as they age. Before surgery becomes necessary, there are several natural strategies you can try. These include daily stretches, low impact exercises, and joint-supporting nutrients. Taking care of your joints now can pay off dividends in the future. Start strengthening your joints by implement these helpful steps today!   At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.   References: 1. Crook, J., Horgas, A., Yoon, S.-J., Grundmann, O., & Johnson-Mallard, V. (2021). Insufficient vitamin C levels among adults in the United States: Results from the NHANES surveys, 2003–2006. Nutrients, 13(11), 3910. https://doi.org/10.3390/nu13113910 2. Khazai, N., Judd, S. E., & Tangpricha, V. (2008). Calcium and vitamin D: Skeletal and extraskeletal health. Current Rheumatology Reports, 10(2), 110–117. https://doi.org/10.1007/s11926-008-0020-y

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This Is How Rhodiola Rosea Can Help Boost Your Energy

This Is How Rhodiola Rosea Can Help Boost Your Energy

In our fast-paced world, many people have tried different ways to increase their energy. When energy levels become depleted, many look for a quick fix to combat fatigue. However, there are healthy and unhealthy ways to increase energy. Unhealthy Ways to Boost Your Energy Energy Drinks Energy drinks are the fastest-growing segment of the beverage industry. By now, it’s no secret that energy drinks are bad for the brain and body. Most of them contain large amounts of sugar or artificial sweeteners, caffeine, and other stimulants that provide a temporary energy boost followed by an energy crash. Energy drinks are often accompanied by adverse conditions, such as: Nervousness Headaches Upset stomach Irritability Sleep issues Rapid heartbeat Increased blood pressure Dehydration Caffeinated Drinks While it’s true that caffeine can lead to a temporary increase in alertness, excessive caffeine consumption can constrict blood flow¹ to your brain and many other organs. Caffeine causes the release of adrenaline, which puts the body into a “fight or flight” mode. Caffeine increases dopamine levels in a similar manner to amphetamines, though its effects are far less than amphetamines. Dopamine is a neurotransmitter that activates the pleasure centers of the brain, so drinking caffeinated beverages may trigger your cravings for even more caffeine and sugar. If you’re searching for an alternative to coffee or energy drinks, here are 3 ways to increase your energy naturally: 3 of the Best, Natural Ways to Boost Energy and Fight Fatigue 1. Go Nuts Almonds and cashews are an amazing source of healthy fats, fiber, and protein that help balance blood sugar levels. They’re also packed with magnesium, a mineral that plays a key role in converting food into energy. Being low in magnesium can drain your body of energy. Organic nut butters also can provide a great-tasting energy boost. To avoid added sugars, try all-natural nut butters that contain nothing but nuts. 2. Get a Move On Though it may seem like an unlikely way to combat fatigue, research² validates that expending energy in a moderate workout actually can increase energy. Regular exercise can raise the levels of energy-promoting and mood-enhancing neurotransmitters – such as dopamine, norepinephrine, and serotonin – in the brain. Exercise has also been associated with improved mood and a positive outlook on life. Even moderate exercise can help increase energy, so get moving. 3. Nutritional Support Are you looking to boost your energy without adding calories to your diet or harming your brain? Meet Rhodiola rosea. What is Rhodiola Rosea? Rhodiola rosea (or simply, rhodiola) is a hardy plant that’s adapted to living in extremely challenging environments. Rhodiola is found mainly in Arctic environments and at high altitudes in the northern hemisphere, including parts of Europe, Asia, and North America. A favorite in the East, Rhodiola’s root, technically an underground stem, is the main source of its beneficial substances. Often referred to as “golden root,” rhodiola has been used for centuries by many different cultures to help with energy and a variety of other health issues. Benefits of Rhodiola Rosea Rhodiola rosea has been studied for many different benefits and has been shown to counter fatigue, sharpen attention, and increase mental capacity. Additionally, rhodiola has strong antioxidant properties to fight free radicals. It also has been found to have a beneficial effect on mood. Rhodiola is one of the best-studied and most potent adaptogens. It is fast-acting and helps increase the availability of energy during the day. Its anti-stress effects help lower anxiousness, which promotes restful sleep at night. A generous dose (200 mg) of this versatile and effective nutrient is offered in BrainMD’s premier energy supplement… Focus & Energy Focus & Energy was designed to promote sharpness and improve productivity without lowering blood sugar.* It's formulated specifically to reinforce the brain and the body’s ability to fight fatigue and adapt to stress.* Focus & Energy includes standardized, ultra-pure extracts of 3 powerful adaptogens: rhodiola, ashwagandha, and ginseng: Rhodiola (Rhodiola rosea) acts swiftly and has been shown to reduce fatigue, promote positive mood, and improve physical and mental performance. This standardized extract provides the stress-fighting rosavins and salidrosides along with powerful antioxidants.* Ashwagandha (Withania somnifera, root/leaves) is revered in Ayurvedic medicine. It helps the body stay calm and mentally focused while under stress and has been associated with improved memory and attention.* Asian Ginseng (Panax ginseng) is the best-studied and fastest acting of all the ginsengs.* This standardized extract helps improve focus, memory, and overall well-being, as well as help, maintain blood sugar within normal range.* Focus & Energy also provides a generous allowance of standardized green tea extract, which is excellent for promoting blood flow to the brain and the rest of the body.* Green tea helps deliver the active substances in the 3 adaptogens to the brain.* Rounding out Focus & Energy is a nutrient now recognized as essential for human life. Choline has many life functions, including being a building block for acetylcholine, the major transmitter required for sharp mental focus.* If you’re looking to support your focus and increase your energy, Focus & Energy is an excellent choice.* Unlike the energy rollercoaster you can experience with coffee or energy drinks, there’s no dramatic drop in mood and energy with this dietary supplement.* Focus & Energy is safe, natural, and non-habit forming.* Try it today!   At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Focus & Energy and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.   References: 1. Addicott, M. A., Yang, L. L., Peiffer, A. M., Burnett, L. R., Burdette, J. H., Chen, M. Y., Hayasaka, S., Kraft, R. A., Maldjian, J. A., & Laurienti, P. J. (2009). The effect of daily caffeine use on cerebral blood flow: How much caffeine can we tolerate? Human Brain Mapping, 30(10), 3102–3114. https://doi.org/10.1002/hbm.20732 2. Puetz, T., O’Connor, P., & Dishman, R. (2006, November 8). Regular exercise plays a consistent and significant role in reducing fatigue. ScienceDaily. Retrieved March 18, 2025, from https://www.sciencedaily.com/releases/2006/11/061101151005.htm

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This Is What You Need to Know About the Standard American Diet!

This Is What You Need to Know About the Standard American Diet!

In our fast-paced world, there’s an overabundance of foods that are harmful to our health. While most people realize that eating a steady diet of hamburgers, French fries, and soft drinks isn’t beneficial for our health, the convenience of junk or fast food is a dangerous trap that many in our society fall into on a consistent basis. The Diet Downfall The standard American diet (SAD), or Western pattern diet (WPD), is filled with pro-inflammatory and allergenic foods, many of which are laced with artificial chemicals. This diet can damage and prematurely age your brain and increase your risk for many physical and mental issues. The SAD diet is largely composed of unhealthy foods that Dr. Daniel Amen refers to as weapons of mass destruction. These foods are: Highly processed- essential nutrients lost Pro-inflammatory- injurious to muscles, joints, and organs Artificially colored and sweetened- toxic to the liver and other organs High glycemic index- overworks the body’s sugar processing system Low in fiber- robs probiotics of the food they need Laden with hormones- can adversely affect the body’s delicate hormone balance Pesticide sprayed- toxic to humans Tainted with antibiotics- harmful to probiotics This diet typically is high in sodium, refined sugars, omega-6 fatty acids, trans fats, and excess calories. It’s also low in the vitally important long-chain omega-3 fatty acids, EPA and DHA. People who maintain a diet loaded with simple carbohydrates (such as bread, pasta, potatoes, rice, fruit juices, and sugar) have an increased risk for problems with their digestive system, liver, pancreas, heart, circulation, and overall brain health. A SAD Study According to a recent study,¹ published by the Royal Society, consuming the SAD diet for just one week may decrease learning and increase desire to munch on junk food. For this trial, volunteers spent one week splurging on high-fat foods and sweet treats with high amounts of added sugar. The SAD diet led to worse performance on memory tests and an increased desire to overeat junk food after they had finished consuming a meal. The researchers suggest that the typical Western diet – think high-glycemic foods like waffles and high-fat fare like milkshakes – can rapidly impair function in the region of the brain called the hippocampus. One of the brain’s major memory centers, the hippocampus is also involved in appetite regulation. Dysfunction in this area is associated with memory issues and troubles with appetite control. This study is just the latest to confirm the strong relationship between what you put in your mouth and the moment-by-moment functioning of your brain. Its finding suggests a vicious cycle where eating junk food impairs hippocampal function and appetite control, which leads to craving more junk food, and so on. It helps explain why the SAD diet is contributing to widespread weight problems in America where approximately 70% of the population is overweight, and 40% fall into the obese category. Fast Food, Low Mood A fascinating recent study² revealed a new twist in the food/mood connection. Researchers went to two remote islands in Australia – one with plentiful fast food and lower fish consumption, the other without fast food, and higher fish consumption. On the island with fast food, 16% of the people had moderate-to-severe mood issues, compared to only 3% on the island without fast food. That’s a 500% increased risk of low mood, based on diet. This study doesn’t prove fast food causes mood challenges, but it does suggest a suspicious connection. Good Mood Foods Making healthier choices in your diet can benefit your waistline, help lift your mood, and provide a long-lasting increase in energy and focus. Your brain requires foods that are high in vitamins, essential minerals, and other nutrients to help meet its huge energy requirements throughout the day. Consider adding these good mood foods to your grocery list: fresh vegetables, fruits, seeds, nuts, berries, beans, free-range poultry, grass-fed meats, and wild-caught, cold-water fish. This diet tends to be higher in omega-3 fatty acids, folate, fiber, and many essential vitamins and minerals. Brain Healthy Supplements Due to the poor nutritional quality of the SAD diet, many people aren’t receiving proper nutrition from the foods they eat. Even those who eat a relatively healthy diet may find it challenging to get all the nutrients they need daily. By only eating foods, there will always be a gap in nutrition. To help fill that gap, it’s essential to get energy-enhancing, stress-reducing nutrients. That’s where supplements come in. The reason they’re called supplements is because they supplement your diet with the nutrients you might be missing by fueling your body with food alone. In a society where eating fast or processed food, consuming massive amounts of sugar, skimping on sleep, drinking too much caffeine and/or alcohol and not enough water, and consistently passing up on exercise has become the norm, supplements aren’t just a good idea, they’re critical to supporting and optimizing your health. Daily Essentials BrainMD has developed several products that are essential for everyone’s nutritional needs: our premium multivitamin, NeuroVite Plus Multivitamin, ultra-concentrated EPA and DHA fish oil, Omega-3 Power, and high-purity Vitamin D3 5000. Our line of over 30 supplement products was designed to support a wide range of individual needs and is the only line of dietary supplements available today that was specifically developed to address the full spectrum of brain health concerns. Never Too Late Even if you’ve been eating the SAD diet your whole life, there is hope. Though eating junk food is bad for the brain, it’s never too late to start fueling your brain with healthy foods that boost brain function. Feeding your brain and body with healthy foods, and high-quality, brain directed supplements, can provide tremendous nutritional health support for you and everyone in your family.   At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your energy, focus, mood, stress, immunity, and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.   References: 1. Stevenson, R. J., Francis, H. M., Attuquayefio, T., Gupta, D., Yeomans, M. R., Oaten, M. J., & Davidson, T. (2020). Hippocampal-dependent appetitive control is impaired by experimental exposure to a Western-style diet. Royal Society Open Science, 7(2), 191338. https://doi.org/10.1098/rsos.191338 2. Berger, M., Taylor, S., Harriss, L., Campbell, S., Thompson, F., Jones, S., Makrides, M., Gibson, R., Amminger, G. P., Sarnyai, Z., & McDermott, R. (2020). Cross-sectional association of seafood consumption, polyunsaturated fatty acids and depressive symptoms in two Torres Strait communities. Nutritional Neuroscience, 23(5), 353–362. https://doi.org/10.1080/1028415X.2018.1504429

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