As someone who has been interested in health and wellness for many years, I have learned a lot about the benefits and drawbacks of different types of supplements. One of the biggest debates in the supplement world is whether natural or synthetic supplements are better for our bodies.
In this article, I will explore the top pros and cons of consuming natural vs synthetic supplements, including multi-mineral or multi-vitamin pills, capsules, and stand-alone supplements.
Pros of Natural Supplements
- Higher Absorbability
- Natural food products and supplements have higher absorbability than synthetic vitamins. This means that our bodies can more easily absorb and utilize the nutrients in natural supplements.
- Direct Nutritional Value
- Natural supplements offer direct nutritional value, meaning that they contain the nutrients in their natural form, which our bodies recognize and can use more efficiently1.
Cons of Synthetic Supplements
- Lack of Trace Minerals, Enzymes, and Co-Factors
- Synthetic vitamins don’t or rarely contain all needed trace minerals, enzymes, and co-factors that are present in natural vitamins. These are important for the body to properly absorb and utilize the nutrients.
- Bioavailability
There are some cases where synthetic supplements may be better than natural supplements. For example, synthetic vitamin C supplements are equally bioavailable to natural vitamin C supplements. Additionally, sometimes synthetic supplements are necessary to address specific nutrient deficiencies.
What Synthetic Vitamins and Minerals Might Absorb Better or Just as Good Compared to Whole Foods?
| Synthetic Vitamins/Minerals | Absorbability Compared to Whole Food Sources |
|---|---|
| Vitamin C | Equally bioavailable to natural vitamin C supplements. (source) |
| Vitamin B12 | Synthetic vitamin B12 is chemically identical to the natural form and is well absorbed by the body. (source) |
| Vitamin E | Synthetic vitamin E is chemically identical to the natural form and is well absorbed by the body. (source) |
| Folic Acid | The synthetic form (in a supplement or fortified food) is better absorbed by the body than folate from food sources. (source) |
| Calcium | Synthetic calcium supplements are equally bioavailable to calcium from food sources. (source) |
| Iron | Synthetic iron supplements are equally bioavailable to iron from food sources (source) |
| Magnesium | Synthetic magnesium supplements are equally bioavailable to magnesium from food sources. (source) |
| Zinc | Synthetic zinc supplements are equally bioavailable to zinc from food sources (source) |
| Vitamin D | Synthetic vitamin D is chemically identical to the natural form and is well absorbed by the body (source) |
| Vitamin K | Synthetic vitamin K is chemically identical to the natural form and is well absorbed by the body. (source) |
What makes a vitamin or mineral supplement not bioavailable?
Absorption of nutrients is a complex process that involves several steps. When we eat food, it goes through digestion, which breaks down the food into smaller molecules that can be absorbed by the body.
The small intestine is the primary site of nutrient absorption, where nutrients are absorbed through the cells lining the small intestine and transported throughout the body by the bloodstream or lymphatic system.
There are several factors that can affect nutrient absorption, including:
- Health conditions
- Certain health conditions, such as celiac disease, Crohn’s disease, and ulcerative colitis, can affect the body’s ability to absorb nutrients from food.
- Medications
- Some medications can interfere with nutrient absorption. For example, proton pump inhibitors (PPIs) used to treat acid reflux can reduce the absorption of vitamin B12 and magnesium.
- Age
- As we age, our bodies may become less efficient at absorbing certain nutrients, such as vitamin B12 and calcium.
- Nutrient interactions
- Some nutrients can interact with each other, either enhancing or inhibiting absorption. For example, vitamin C can enhance the absorption of iron, while calcium can inhibit the absorption of iron.
While the body can absorb nutrients from both food and supplements, there are some cases where the body may not be able to absorb nutrients from supplements as effectively as from whole foods.
For example, synthetic supplements may lack important trace minerals, enzymes, and co-factors that are present in natural supplements.
Additionally, some synthetic supplements may not be as bioavailable to the body as natural supplements, which can lead to imbalances and potential harm to the body’s homeostasis.
Difficulty Absorbing Nutrients the Older You Get, Why?
As we age, our bodies may become less efficient at absorbing certain nutrients. This can happen due to several reasons, including:
- Changes in the digestive system
- As we age, our digestive system undergoes changes that can affect nutrient absorption. For example, the stomach may produce less acid, which can make it harder to absorb certain nutrients like vitamin B12. For this reason you might consult with your dietician or doctor about ways to naturally boost your stomach acid production. Taking ACV (apple cider vinegar) for example.
- Reduced blood flow
- As we age, blood flow to the small intestine may decrease, which can affect nutrient absorption.
- Medications
- Older adults may take more medications, which can interfere with nutrient absorption.
- Health conditions
- Certain health conditions that are more common in older adults, such as celiac disease and Crohn’s disease, can affect nutrient absorption.
Additionally, older adults may have a reduced appetite, which can lead to lower intake of nutrients. This can be due to changes in hormone production, alterations in smell and taste, and physiological changes in pharyngeal skills and esophageal motility.
It’s important for older adults to pay attention to their nutrient intake and make sure they are getting enough of the nutrients they need. This can be done by eating a variety of nutrient-rich foods and taking appropriate supplements.
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