Goli Supergreens vs Superfruits: two blends, two different vitamin lists

Goli sells Supergreens and Superfruits side by side, often in the same bundle. The names suggest a vegetable gummy and a fruit gummy. The labels tell a more useful story: these are two different vitamin formulas that happen to be flavored with plant blends.

Both list amounts per gummy and both suggest two gummies, twice a day. The table shows what four gummies a day add up to.

The two labels, at four gummies a day

	Supergreens	Superfruits
Plant blend	510 mg (12 greens, plus a probiotic)	400 mg (8 fruits)
Vitamin A (retinyl palmitate)	452 mcg	1,000 mcg
Vitamin C	Not listed	360 mg
Vitamin E	Not listed as an active	20 mg
Vitamin B12	72 mcg	Not listed
Other B vitamins	Thiamin, niacin, B6, folate, pantothenic acid	Not listed
Iron	5.64 mg	Not listed
Zinc	2.2 mg	Listed, amount not shown on the page
Bamboo shoot extract (silica)	Not listed	44 mg
Total sugars	10 g	8 g

What each one really is

Supergreens is a light B-complex with iron

The standout number is vitamin B12: 72 mcg a day, thirty times the Daily Value. It also supplies about a third of the Daily Value for iron and smaller amounts of five other B vitamins. The greens blend is half a gram a day, shared among twelve ingredients. For scale, a scoop of greens powder is typically 5 g to 12 g.

Superfruits is an antioxidant vitamin gummy

Vitamin C at 360 mg a day is four times the Daily Value. Vitamin A and vitamin E are both a little over 100%. Goli markets it for skin and says it promotes collagen formation. That claim attaches to the vitamin C. The gummy contains no collagen.

Taking both together

Many people buy the two as a pair, so here is the combined arithmetic for eight gummies a day:

• Sugar: 18 g. That is about 70% of the 25 g a day the American Heart Association suggests as a limit for women, and half of the 36 g it suggests for men.
• Preformed vitamin A: about 1,450 mcg. The upper limit for adults is 3,000 mcg from all sources, so this is within range on its own. Add a multivitamin and you get closer.
• Eight gummies a day, in two sittings.

The sugar is the number we would look at hardest. Eighteen grams a day is a lot to spend on supplements.

Which one fits which person

• You eat little meat or dairy and want B12: Supergreens.
• You want vitamin C, A and E: Superfruits.
• You want to eat more vegetables or fruit: neither replaces food. Half a gram of plant blend is a flavor, not a serving.
• You are pregnant or trying to conceive: talk to your doctor before taking either, because both contain preformed vitamin A.
• You have been told to avoid iron: skip Supergreens.

Our verdicts

Both got a “depends”. Read the full reviews: Goli Supergreens and Goli Superfruits Beauty.

Why the names and the labels diverge

Both products are named after their plant blends, but in each case the blend is the smallest part of the story. Four gummies of Supergreens contain 510 mg of blend. Four gummies of Superfruits contain 400 mg. Together that is less than a gram of plant material a day.

This is a limit of the format, not a fault unique to these two. A gummy weighs a few grams, and most of that has to be pectin, sweetener and water for it to hold its shape. Vitamins fit easily because they are needed in milligrams or micrograms. Vegetables and fruit do not, because a useful serving is measured in tens of grams.

So the fair way to read both labels is to start from the vitamin lines, where the amounts are meaningful, and treat the blends as flavoring with a small bonus.

The vitamin A in both

Both gummies contain preformed vitamin A as retinyl palmitate. Supergreens supplies 452 mcg a day and Superfruits 1,000 mcg. Preformed vitamin A is the kind that can build up in the body, unlike the beta-carotene in carrots and leafy vegetables.

The upper limit for adults is 3,000 mcg a day. Taken together the two gummies provide about 1,450 mcg, which is under half of that. The reason to pay attention is that vitamin A also comes from multivitamins, fortified foods, liver and fish liver oils, and the NIH advises particular caution during pregnancy.

A cheaper way to get the same vitamins?

It is a fair question. The vitamins in these two gummies, B12, a little iron, and vitamins A, C and E, are all found in an ordinary multivitamin. If your goal is nutritional coverage, one multivitamin gummy a day would deliver a wider range with far less sugar than eight gummies of these two.

The case for Supergreens and Superfruits is preference: you like the taste, you want the higher vitamin C or B12 specifically, or the twice-a-day habit suits you. That is a legitimate reason to buy something. It is better made knowing what the labels contain.

Common questions

Can you take Goli Supergreens and Superfruits together?

They are sold as a pair, and the vitamins do not overlap much. Taken together as directed they add up to eight gummies and 18 g of sugar a day, plus about 1,450 mcg of preformed vitamin A.

Which one has more sugar?

Supergreens has 2.5 g per gummy and Superfruits has 2 g. At four gummies a day that is 10 g against 8 g.

Does either contain collagen?

No. Both are vegan. Goli’s collagen formation claim for Superfruits refers to its vitamin C.

Which is better for someone who does not eat vegetables?

Neither replaces vegetables. Supergreens contains about half a gram of greens blend a day. Its practical value is the B12 and iron.

Sources

1. Goli Nutrition. Supergreens Gummies product page.
2. Goli Nutrition. Superfruits Gummies product page.
3. NIH Office of Dietary Supplements. Vitamin A and carotenoids: fact sheet for health professionals.
4. American Heart Association. Added sugars.

These statements have not been evaluated by the Food and Drug Administration. Products discussed here are not intended to diagnose, treat, cure or prevent any disease. This page is not medical advice.