Natural vs. Synthetic Vitamins – Why It Matters

Natural vitamins are extracted from natural food sources such as plants, herbs, and animal products. In contrast, synthetic vitamins are manufactured in laboratories and designed to structurally mimic natural vitamins, minerals, and other nutrients such as amino acids and antioxidants.

More than 98 percent of dietary supplements are made from synthetic nutrients. Not only are these products less effective, but they may also increase the risk of side effects and nutrient deficiencies.

Let’s take a look at the difference between natural and synthetic vitamins and what to look for when choosing a vitamin supplement.

What are natural and synthetic nutrients?

Natural nutrients are essential vitamins or minerals, antioxidants, and other health-promoting compounds that occur naturally in whole foods. 

They’re typically extracted by grinding or juicing a food source, followed by dehydrating, which leaves a powdered form that can be incorporated into a pill or capsule. 

In contrast, a synthetic nutrient is produced in a laboratory via chemical reactions to manufacture artificial compounds that mimic the chemical structure of naturally occurring nutrients. 

Watch the video below to learn which synthetic vitamin supplements you should avoid.

How are natural and synthetic vitamins different?

Synthetic nutrients are generally poorly absorbed and less effective than their natural counterparts. They also may pose health concerns and can have side effects if taken for prolonged periods. 

“Many people think synthetic vitamins are the same as natural ones,” says Dr. Berg. “That’s incorrect. There are many key differences, and natural supplements have far superior health advantages than synthetic ones.” 

Over half of all U.S. adults take one or more dietary supplements to support their nutrient levels and promote optimal health. Unfortunately, artificial nutrients are cheap to produce, and almost all supplements available in drug stores and supermarkets are synthetic.

In contrast, extracting vitamins from natural food sources is time-consuming and costly, explaining why supplements with natural ingredients are often considerably more expensive. 

It may be tempting to opt for the cheaper synthetic product. However, you are unlikely to get the health benefits you were looking for in the first place, and you may increase the risk of long-term health issues due to taking supplements with synthetic ingredients. 

Three reasons why natural vitamins are better

You may have heard that natural and synthetic vitamins are chemically identical and, as such, have the same benefits.  

While synthetic nutrients may contain the same basic building blocks as natural ones, their structure and chemical bond formation differ, which significantly impacts how the body can absorb and utilize these compounds. 

Here are three reasons why natural vitamins are better than their synthetic counterparts.

1. More effective  

Natural vitamins are more bioavailable, meaning they are more easily absorbed and utilized by the body than synthetic nutrients.

Unlike artificial nutrients, food-derived vitamins are often bound to other organic compounds, such as amino acids or trace minerals, which act as essential cofactors. 

Cofactors increase the bioavailability and absorption of nutrients by protecting them from degradation and facilitating transport across cell membranes.

In contrast, synthetic vitamins are produced in isolation and lack cofactors, which significantly reduces their bioavailability. This explains why supplements made with artificial nutrients often contain extremely high doses to compensate for the poor absorption of the ingredients. 

2. Free of contaminants and artificial preservatives 

Many synthetic multivitamin supplements are made with a long list of ingredients such as artificial preservatives and sweeteners, bulking agents, and food coloring to increase the shelf-life and enhance color and texture.

Natural vitamins typically don’t contain synthetic additives and have a significantly lower risk of being contaminated with heavy metals, dioxins, or petroleum.

3. Lower risk of side effects 

Taking natural vitamins has a lower risk of side effects than synthetic vitamins. 

Synthetic products often contain much larger concentrations of nutrients than are naturally found in foods. This can lead to hypervitaminosis, characterized by excessive levels of vitamins in the body due to prolonged intake of large doses.  

Individuals with kidney disease or poor liver function often have some degree of impaired detoxification and elimination and are at an increased risk of hypervitaminosis when taking synthetic supplements. 

Natural vitamins are typically free of artificial coloring and preservatives, which, in some individuals, can trigger symptoms of sensitivities and allergic reactions such as hives, rashes, nausea, and gastrointestinal issues.  

Watch the video below to discover why natural vitamins are a better choice.

Is it safe to take synthetic vitamins?

Relying on synthetic vitamins to maintain healthy nutrient levels may result in vitamin deficiencies and associated health issues.

Not only are synthetic nutrients less effective than natural vitamins, but they’re also typically produced using harsh chemicals that are questionable for human consumption.  

Evidence published in Free Radical Research found that it’s not uncommon to find residues of heavy metals, pesticides, petroleum, hexane, and other environmental contaminants like polychlorinated biphenyls and dioxins in synthetic supplements.¹

Long-term exposure to such contaminants is linked to a number of potentially harmful effects, such as neurological and hormonal issues, as well as impaired liver function and weakened immune defenses. 

A study published in Medical Hypotheses highlights, “Synthetic isolates are not the same as natural vitamin complexes in food. Humans would not naturally want to eat many of the substances that are used in the manufacturing of synthetic vitamins.”²

The majority of artificial vitamins are produced overseas, which makes them a cheap ingredient for supplements, vitamin waters, and fortified foods and beverages such as shakes or vitamin-loaded teas. 

However, it’s important to understand that safety regulations and manufacturing standards vary significantly worldwide and that consumers have no insight into the origin, production process, or quality controls of synthetic forms of ingredients. 

Avoid these synthetic vitamins

While it’s best to avoid all synthetic vitamins, this may not always be possible, and in some instances, taking artificial nutrients may be necessary due to specific medical needs.

However, it’s important to remember that synthetic vitamins should only be used under the guidance of a healthcare provider.

Here are common synthetic vitamins that you should avoid whenever possible.

Synthetic fat-soluble vitamins

Fat-soluble vitamins can penetrate into cells, where they regulate gene expression and cellular functions. 

Because synthetic nutrients often have a different chemical bond formation and may be contaminated, they may trigger unwanted gene expressions and alter normal cellular functioning.  

Here are four synthetic fat-soluble vitamins to avoid: 

Vitamin A

Retinol palmitate is the synthetic form of vitamin A, which is toxic in high doses. This form of vitamin A is particularly problematic for pregnant women as it’s linked to congenital disabilities. 

Vitamin D

Synthetic vitamin D, also known as vitamin D2 or ergocalciferol, isn’t as potent and bioavailable as natural vitamin D3. Vitamin D2 is significantly less effective at addressing vitamin D deficiencies.

Vitamin E

DL-alpha-tocopherol, a synthetic form of vitamin E, interferes with blood clotting, increases the risk of excessive bleeding, and has been linked to premature death. 

Vitamin K 

Vitamin K3 is the synthetic form of vitamin K. Also known as menadione, vitamin K3, in large doses, can cause liver damage and increases the risk of hemolytic anemia, a blood disorder characterized by lack of oxygen transport and destruction of red blood cells. 

Synthetic water-soluble vitamins 

Compared to fat-soluble vitamins that are stored in the body, water-soluble vitamins don’t accumulate, and excess amounts are excreted via the urine. 

While this makes synthetic water-soluble vitamins somewhat safer than fat-soluble ones, it’s still recommended to avoid artificial nutrients and choose whole food vitamins whenever possible.

Here are common synthetic water-soluble vitamins to avoid.

Vitamin B6

Synthetic vitamin B6, or pyridoxine hydrochloride, may cause neurological damage and sensory issues when taken in high doses or for prolonged periods.

Folic acid

While folic acid may help support growth and neuronal development, there are some potential risks linked to this synthetic form of folate.

Excessive intake of folic acid supplements can mask a vitamin B12 deficiency, which can lead to significant nerve damage if left untreated. 

Vitamin B12

The synthetic form of vitamin B12, cyanocobalamin, isn’t very bioavailable and may actually increase the risk of vitamin B12 deficiency. 

Cyanocobalamin contains a cyanide molecule that has been found to interfere with vitamin B12 metabolism and may lead to inadequate circulating vitamin B12 levels.  

Vitamin C

Ascorbic acid, the synthetic form of vitamin C, is significantly less effective than its natural form and doesn’t contain the same range of phytonutrients and co-factors as natural sources of vitamin C, such as citrus fruits or acerola cherries. 

The best ways to get natural vitamins and minerals

The best way to obtain essential nutrients in natural forms remains a nutritious diet incorporating a wide range of nutrient-rich food sources, including organic vegetables, berries, wild-caught game and fish, grass-fed beef and organ meats, and full-fat dairy.  

In addition, it’s essential to avoid foods and beverages such as alcohol, highly caffeinated energy drinks, processed foods, refined carbs, and sugars that deplete the body of nutrients.

However, at times it may not be practical or possible to consume a well-balanced, nutritious diet, and it may be necessary to include vitamin or mineral supplements to promote healthy nutrient levels.

Here are some tips to help you choose a natural supplement:

• Whole food-based: Choose supplements that use natural sources of vitamins and minerals, such as vitamin C from acerola cherries or iron from spinach. 
• Organic: Opt for organic vitamins from food sources that haven’t been exposed to pesticides or other potentially harmful environmental pollutants.  
• Avoid additives and fillers: Carefully read labels and avoid supplements with unnecessary additives and fillers.
• Certifications: Look for products certified as organic by a third-party organization and produced in GMP-certified US facilities. 

It’s important to note that the term “natural” isn’t regulated by the Food and Drug Administration (FDA) and can be used on supplement labels without any specific certification. This can make it challenging for consumers to spot synthetic products. 

A supplement is likely made from synthetic ingredients if it:

• Is very cheap
• Contains very large doses, such as 200 percent of the recommended dietary allowance (RDA), of individual nutrients  
• Lists nutrients as chemical names without indicating a natural food source 
• Contains fillers, preservatives, artificial flavors, and colorings 

Key takeaways

Compared to synthetic vitamins produced in laboratories, natural vitamins are derived from whole food sources and are more easily absorbed and utilized by the body. 

Synthetic vitamins are cheaper than their natural counterparts, but they’re often contaminated with heavy metals, hexane, and petroleum residues and pose a greater risk of side effects.

Getting all the nutrients we need from food alone can be challenging at times. In such cases, a high-quality supplement made with natural, whole food-based vitamins may offer helpful support for overall well-being.

FAQ

Sources

1. https://www.tandfonline.com/doi/full/10.1080/10715762.2019.1636045 ?
2. https://pubmed.ncbi.nlm.nih.gov/11090291/ ?

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