Synthetic vs. Natural Nutrients: Does It Matter?
Many people don't get enough nutrition from their diet alone. Currently, over half of the US population takes synthetic nutrients in the form of man-made multivitamins (not derived from food). However, there has been much debate over whether synthetic nutrients provide the same benefits as natural nutrients. Some sources even suggest that synthetic nutrients may be dangerous. This article takes an objective look at the science on synthetic and natural nutrients.
What Are Synthetic and Natural Nutrients?
Here's the difference between natural and synthetic nutrients:
Natural nutrients: These are obtained from whole food sources in the diet, or from authentic whole food supplements.
Synthetic nutrients: Also referred to as isolated nutrients, these are man-made chemical elements, artificially formulated in an industrial process.
Synthetic nutrients are not found in authentic 100% "Whole Food Supplements" unless they are intentionally added by the manufacturer.
The vast majority of supplements available on the market today are made artificially (synthetic). These include vitamins, antioxidants, minerals and amino acids, among others.
To figure out if your supplement is synthetic or natural, check the label. Natural whole food supplements will always list food sources for their nutrient claims.
Supplements that list nutrients individually with high milligram counts, or use chemical names like Retinyl Palmitat (Vit A), Pyridoxine Hydrochloride (Vit B6), Cyanocobalamin (Vit B12), Ascorbic Acid (Vit C), Irradiated Ergosteral Calciferol (Vit D), or dl-alpha tocopherol (Vit E) are all definitely synthetic.
BOTTOM LINE: Synthetic nutrients are found in dietary supplements that are made artificially in a laboratory setting or industrial process. Natural nutrients are found in whole foods or authentic whole food supplements.
Do our bodies make any distinction?
The accepted view is that synthetic nutrients are very similar in structure to those found in food.
However, the production process of synthetic nutrients is very different than the way plant and animal nutrients are created. So despite having a similar molecular structure, your body reacts very differently to synthetic nutrients than it does to the natural kind.
Imagine trying to build an entire house with only a small portion of the specialized tools needed to do so. Or preparing a complex cooking recipe with only a few cheap ingredients included in the mixture. This is the dilemma with man-made vitamins, they are inherently inadequate.
Additionally, synthetic nutrients are poorly absorbed and not used well by the body. This is because when you eat real food, you're not consuming single nutrients, but rather a whole range of vitamins, minerals, co-factors, and enzymes that allow for optimal metabolic use.
Without these additional compounds and cofactors, synthetic nutrients cannot be used by the body in the same way as their natural counterparts.
BOTTOM LINE: Synthetically derived, lab-made nutrients are radically insufficient compared to natural nutrients that are sourced from real whole foods.
Nutrients in Whole Foods Have Health Benefits
Natural whole food nutrients may help manage and prevent heart disease, diabetes, cancer, and early death.
These benefits have been linked to the wide range of vitamins, minerals, antioxidants, fiber, and fatty acids found in whole foods.
Fruits and Vegetables
Fruits and vegetables provide us with fiber, vitamins, minerals, and plant compounds which are known to be responsible for many health benefits.
Observational studies show that higher fruit and vegetable intake is linked to a lower risk of heart disease, cancer, diabetes, arthritis and some brain disorders.
Increased fruit intake is also linked to lower blood pressure, reduced oxidative stress and improved blood sugar control.
One review found that for each daily portion of fruit or vegetables consumed, the risk of heart disease decreased by 4–7%.
Oily Fish
Scientists believe that the high levels of omega-3 fatty acids in oily fish are responsible for improved heart health.
Many large observational studies have shown that people who eat fish regularly have a lower risk of heart attacks, strokes and death from heart disease.
One study of more than 40,000 males aged 40–75 found that those who regularly ate one or more servings of fish per week had a 15% lower risk of heart disease.
Nuts and Seeds
Nuts and seeds are high in antioxidants, minerals, and healthy fats. They have been associated with a reduced risk of early death, heart disease, and diabetes.
One review found that 4 weekly servings of nuts was linked to a 28% lower risk of heart disease, and 22% lower risk of diabetes.
Whole Grains
Whole grains contain many valuable nutrients, including fiber, B vitamins, and minerals such as iron, magnesium, and selenium.
Whole grain consumption has also been associated with protection against cancer, heart disease, diabetes, and obesity.
BOTTOM LINE: Evidence supports the idea that natural nutrients found in whole foods and whole food supplements can prevent against a wide range of chronic diseases such as heart disease, diabetes, cancer, and premature death.
Synthetic Nutrients May Be Downright Harmful
If you already consume a wide range of nutrients through your diet, or the use of natural whole food supplements, high potency synthetic vitamins can exceed the recommended daily intake of many nutrients.
When taken in excess, water-soluble nutrients like vitamin C and B vitamins are flushed out of the body through the urine. However, fat-soluble vitamins A, D, E, and K are stored in the body. This means that there is a risk of them accumulating to high levels, leading to hypervitaminosis.
Pregnant women need to be especially careful with their vitamin A intake and should not consume synthetic supplements, as excess amounts have been linked to birth defects.
Results from many clinical trials show that beta-carotene and high doses of vitamin-E (when taken synthetically) can increase the risk of premature death.
Other studies have linked synthetic multivitamin use to increased cancer risk, and man-made iron supplements can be harmful for people who don't need them.
There is also clear evidence that synthetic folic acid is a potentially harmful substitute for the natural folate found in food. Man-made folic acid can build up in the body and raise the risk of cancer.
BOTTOM LINE: Taking large amounts of synthetic nutrients can have harmful effects on our health. Normal recommended daily doses may even be too potent, so caution is advised if you choose to use synthetics.
Take Home Message
Research consistently shows that synthetic nutrients are no replacement for a healthy, balanced diet.
Getting natural nutrients from whole foods and whole food supplements is always a better option.
However, if you are truly lacking in a specific nutrient, then a high potency supplement for a short time may be acceptable. But when healthy vitamin levels are attained, then discontinuing the high potency vitamin and transitioning to an organic whole food supplement is advised. As a general rule, there is no substitute for natural nutrients to achieve optimum health and wellness.
Excerpts from article by Mary Jane Brown, PhD, RD (UK) August 17, 2016