Supplement Forms: Is One Type of Pill Better Than Another?
Vitamins and nutritional supplements come in many forms — tablets, capsules, softgels, gummies, liquids, and powders. While marketers often use the supplement form to differentiate their product from the competition, this form is actually driven by several important factors.
The form in which a supplement is manufactured is primarily determined by the active ingredients themselves, as well as how they’re intended to be delivered and tolerated in the body. Considerations may include:
- Bioavailability (how well the body absorbs it)
- Digestive tolerance
- Release profile (immediate vs. extended)
- Stability
- Uniformity
- Consumer experience and preference
While consumer preference may not be the most influential consideration to the manufacturer, it’s everything to the individual who takes supplements on a daily basis. Nearly half of all consumers surveyed by the Council for Responsible Nutrition (CRN) cited ease of swallowing as their top decision criterion. And, other than price, every other primary criterion is an integral part of the consumer experience, including supplement form, taste and size.
Considerations When Deciding on a Supplement Form (CRN Survey)
- 26% Size
- 26% Taste
- 39% Supplement Form
- 43% Price
- 49% Ease of Swallowing
The following are descriptions of each oral supplement form, followed by a table outlining the pros and cons of each.
Capsules
Capsules use a smooth, hard casing to enclose active ingredients in powder or liquid form. Traditionally, gelatin capsules were made exclusively from bovine or porcine skin and bones. However, technology has made it possible to create capsules from fish, chicken and even vegetable cellulose, and vegetarian capsules are now common. If the label of the bottle doesn’t specify ‘vegetarian’ or ‘plant-based,’ the capsule may be animal-derived. The “other ingredients” beneath the supplement facts box will identify the capsule material.
The capsule prevents external liquids or oil-based ingredients from seeping into the internal active ingredients. A drawback of capsules is that they have significant space limitations, and ingredients can’t be compressed or concentrated. (Due to space limitations, many multivitamins are manufactured as tablets rather than capsules.)
Examples of how capsules are described in the label’s “other ingredients” include:
Capsule Composition |
|
|---|---|
| Capsule Types | Most Common Source |
| Capsule | Bovine |
| Fish Capsule | Tilapia |
| Vegetarian Capsule | Hypromellose cellulose Hydroxypropyl cellulose or Microcrystalline cellulose |
Tablets
Tablets are hard pills made by compressing active ingredients (typically powders or granules) with other ingredients called excipients that help bind and stabilize the tablet. Tablets can often contain higher amounts of nutrients than capsules or softgels. Some tablets can be split or crushed for ease of swallowing, but others — especially extended-release or enteric-coated products — should not be altered. Check the label directions or ask a pharmacist if you’re unsure.
Time-Release Capsules and Tablets
Also referred to as sustained-, extended- or prolonged-release supplements, time-release capsules and tablets are manufactured as described above. The active ingredients in time-release supplements are encapsulated in a microencapsulation system that slowly releases them, dissolving little by little over time. Rather than delivering the active ingredients all at once, they’re spread out over an extended period. Extended-release supplements should not be crushed, split or chewed. Additionally, avoid damaging the capsule or tablet seal, as this may disrupt the timed delivery of the product.
Softgels
Similar to gelcaps, softgels are gelatin shells that contain a liquid form of an active ingredient. While the most common gelatin is sourced from animals, softgels are also made from fish and vegetable cellulose. The softgel shell is typically softer and more flexible than the hard gelatin capsule on gelcaps, making them more suitable for smaller doses. Softgel shell material protects sensitive ingredients from air and light, which can improve stability for certain oils. The material is also the first choice for oils and other liquid ingredients, extending their shelf life more than bottled liquids, which are exposed to air and oxidation each time the container is opened.
Softgels hermetically seal contents to protect ingredients from air and are often colorized and opaque to help further protect against light and UV rays. The manufacturing process of a softgel is complex in both science and craft, as there are different levels of softgel thickness and hardness. Temperature and humidity can greatly affect the manufacturing process and the time and care needed to fully dry the softgel exterior.
Gummies and Chewable Tablets
Gummies were introduced in the mid-1990s to promote supplementation to consumers averse to taking pills, including children and people with swallowing difficulties. Various forms of sugar and sugar substitutes, along with flavorings, are added to the vitamin, mineral, or herb to enhance palatability. However, this typically comes at the expense of the number of nutrients included. Simply put, raw vitamin ingredients are generally not pleasurable without flavoring. And as minerals all come from the earth, it can be difficult to mask dusty, chalky, and metallic tastes.
Sweeteners (in all forms, including sugar substitutes) and other ingredients that make gummies taste good, unfortunately, come at the expense of the number and concentrations of active ingredients, with gummy supplements typically offering fewer nutrients at lower concentrations. Gummies can be effective for some nutrients, but potency, serving size, and formulation vary widely by product.
Below is a comparison of Cooper Complete and Centrum® multivitamins in tablet and gummy form, illustrating the differences in several active ingredient concentrations.
Multivitamin Ingredient Concentrations |
|||
|---|---|---|---|
| Ingredient | Cooper Complete Basic One Tablet | Centrum Adults Tablet | Centrum Adults Gummy |
| Vitamin B12 | 400 mcg | 6 mcg | — |
| Vitamin C | 150 mg | 60 mg | 30 mg |
| Vitamin D3 | 50 mcg (2000 IU) |
20 mcg (1000 IU) |
20 mcg (1000 IU) |
| Magnesium | 200 mg | 50 mg | — |
| Zinc | 15 mg | 11 mg | 5 mg |
Liquids
The active ingredients in liquid supplements occur either naturally as liquids or are suspended in water, oil, or alcohol as carriers for consumption. Liquid supplements may be absorbed efficiently for some nutrients, but absorption depends on the ingredient, dose, and carrier. A study on vitamin D bioavailability, however, shows that the type of liquid carrier may affect bioavailability, with oil-based carriers delivering the highest vitamin D levels to the bloodstream. The shelf life of liquid products is typically shorter than that of other supplement forms. Usually, once opened, a bottle must be used quickly.
Powders
Powder supplements are a dehydrated form of active ingredients that are dissolved in water or other liquids for consumption. Protein powders, collagen, and fiber are examples of popular powdered supplements. Because powders disperse before swallowing, some people find them easier to take, and certain ingredients may be absorbed well, depending on the nutrient and formulation. The serving size of powder supplements can be easily adjusted, delivering higher or lower doses as needed.
Summarized below are the primary advantages and disadvantages of each oral supplement form.
Supplement Form Pros and Cons |
||
|---|---|---|
| Supplement Forms | Pros | Cons |
| Capsules |
|
|
| Tablets |
|
|
| Time-Release Tablets and Capsules |
|
|
| Softgels |
|
|
| Liquid |
|
|
| Powder |
|
|
(Bonus: Michele Kettles, MD, MSPH, preventive medicine physician at Cooper Clinic, discusses how dysphagia affects her patients’ ability to consume medication and nutritional supplements and shares what non-pill forms are available to ensure they receive the nutrients that diet alone does not provide.)
In terms of the prevalence of each supplement form, Nutraceuticals World reported in April 2025 that non-pill supplement forms are now 65% of market share:
- 25.5% – Gummies
- 17.0% – Powders
- 12% – Liquids
- 10.9% – Capsules
- 7.4% – Tablets
- 4.3% – Effervescents
Which Form is Right for You?
When deciding which oral supplement to take, consider the active ingredient first. Whether you’ve learned you have a specific vitamin deficiency, are following your physician’s instructions, or simply know what nutrients make you feel best, identify the nutrients you need to supplement. Once you know which nutrients you need, you can choose a form you’re comfortable taking every day, ensuring you get an adequate dose of each.
Taking supplements consistently over time is essential to the sustained, long-term benefits they deliver. A study conducted by The Cooper Institute on the effects of vitamins and nutritional supplements on CRP levels—a marker of systemic inflammation—also quantified their effects on vitamin levels in the bloodstream. After six months of supplementation with Cooper Complete Original Comprehensive Multivitamin—a 24-ingredient multivitamin/mineral formula in tablet form—plasma vitamin levels were increased significantly, as shown below†.
Plasma Vitamin Levels |
|
|---|---|
| Vitamin | Percentage Increase |
| Folic Acid | 47% |
| Beta Carotene | 51% |
| Vitamin B12 | 55% |
| Vitamin C | 69% |
| Vitamin E | 97% |
| Vitamin B6 | 272% |
Your physician or health care provider is most familiar with your specific health status and the nutrient levels in your system. Consult your physician about recommended forms of oral supplementation before adding any new supplement to your daily regimen.
For your reference, the table below lists all Cooper Complete Nutritional Supplements and the forms in which they are available.
Vitamin B12 Methylcobalamin 1000 mcg
About the Author: Jill Turner is the President of Cooper Complete® Nutritional Supplements, where she oversees product development and customer experience. She enjoys writing about vitamins, supplements, and preventive health to help consumers make informed, science-backed decisions.