There is no perfect diet; even the healthiest ones can fall short. This is where the benefits of supplements come into the picture – to fill the gap of essential vitamins, minerals, and various nutrients often missing from daily food intake. But not all supplements are created equal, and with thousands of options, choosing which ones to take can be overwhelming. Plus, there is an ongoing debate between natural and synthetic, confusing consumers. So, what are natural supplements, and how do they differ from synthetic ones? Which ones are better for you?
Here's everything you need to know.
Natural Supplements Versus Synthetic Supplements
Depending on their source, structure, and production, vitamins and minerals from supplements are classified into two groups: natural supplements and synthetic supplements.
Natural Supplements
Natural supplements are derived from food and other natural sources like animals, plants, or microorganisms. While they may contain organic ingredients, not all natural supplements are certified organic. These substances are present in food, usually in complex forms and are attached to other nutrients and antioxidants called cofactors. They are minimally processed and without significant chemical alteration to keep their nutrients as close to “natural” as possible.
The human body recognizes these natural elements; thus, they are easily broken down, absorbed, and used. Natural vitamins and minerals can also be manufactured from natural sources. They come in various forms, such as powders, liquids, tablets, and pills.
Examples of natural supplements
-
Vitamins from fruits and vegetables such as Vitamin A from beef liver, B vitamins from eggs, Vitamin C from citrus fruits, and Vitamin K from leafy greens.
-
Minerals include Calcium from cow’s milk and iron from meat, poultry and fish.
-
Herbal extracts include ashwagandha and turmeric, botanical herbs like ginger, and botanical compounds like caffeine and curcumin.
-
Probiotics and prebiotics from fermented foods.
-
Collagen peptides from animal skin and bones.
-
Green superfood from chlorella and spirulina.
Since these nutrients come from natural sources, they often contain additional compounds to improve nutrient absorption and effectiveness.
Synthetic Supplements
Synthetic supplements are made in laboratories and are not derived from natural ingredients. They are the most commercially available vitamins and minerals as they are cheaper to produce. They are widely available in capsule, tablet, pill, powdered, and liquid form. They also come mixed with various vitamins and minerals, hence the term multivitamins. Their molecule structures are crystal-like, and they don't come with cofactors.
The structure of synthetic vitamins and minerals changes how the body absorbs and uses them. However, they are similar to natural vitamins and minerals and can perform the same functions for the human body.
Examples of synthetic supplements
-
Vitamin A derived from palmitate or synthetic retinoids (retinyl acetate)
-
B vitamins: Vitamin B1 (thiamine) from thiamine hydrochloride or thiamine mononitrate, Vitamin B2 (riboflavin) from synthetic riboflavin, Vitamin B6 (pyridoxine) from synthetic pyridoxine hydrochloride, and Vitamin B12 (cyanocobalamine) made from fermented vitamin B12 with cyanide.
-
Vitamin C is made from synthetic ascorbic acid without bioflavonoids
-
Vitamin K is derived from the hydrogenation of oils.
Although synthetic nutrients are chemically identical to naturally derived nutrients, the former often lacks cofactors that aid absorption and utilization.
Natural Supplements versus Synthetic Supplements: How Different Are They?
Nutrient Sources
As mentioned earlier, natural supplements are extracted from real food sources, while synthetic supplements are made in laboratories using artificial chemicals and complex processes.
Absorption
Natural nutrients and synthetic nutrients are almost chemically identical. However, the latter's production differs greatly from how nature makes nutrients. Thus, the human body may react differently to synthetic supplements.
That said, natural nutrients with cofactors are compatible with the digestive system and cellular receptors of the body. Thus, they are absorbed and utilized efficiently. Synthetic supplements, on the other hand, lack cofactors, which may reduce their bioavailability. This is because when you consume whole foods, you are not simply taking one nutrient; you are taking a whole range of nutrients, including multiple vitamins and minerals, as well as cofactors and enzymes that allow the body to absorb the nutrients.
Since synthetic supplements lack cofactors and additional compounds, the body may not absorb them as well as natural nutrients. For example, vitamin C from berries and citrus fruits also contains bioflavonoids, which improve the uptake and retention of vitamin C in tissues.
Potency and Efficacy
Compared to their synthetic counterparts, natural supplements are often considered more potent and, hence, more effective. Their higher biological activity allows them to perform their functions. Moreover, they also come with a broader spectrum of benefits, as they can interact with multiple targets and pathways in the human body.
For instance, Vitamin E from nuts and seeds contains eight different types of tocopherols and tocotrienols, both of which are antioxidants and anti-inflammatory compounds that benefit the brain and can lower cholesterol.
Added Benefits
Natural supplements often contain cofactors, such as antioxidants, enzymes, and phytonutrients, aside from aiding the absorption of the primary nutrient. These substances have their health benefits as well. Synthetic supplements, however, typically contain only a single and isolated nutrient.
For example, Vitamin C from synthetic supplements like ascorbic acid doesn't contain the powerful antioxidant bioflavonoids found in acerola cherries.
Cost
Sourcing nutrients from natural supplements and natural ingredients (plants, animal products, or minerals) can be expensive. Moreover, extracting the nutrients, purifying, and preserving these natural compounds is complex and labor-intensive. Due to their perceived benefits, manufacturers price natural supplements higher.
However, synthetic supplements generally come with more affordable price tags since they are manufactured in the lab and can be mass-produced through standardized chemical processes. Additionally, the cost of raw materials for manufacturing synthetic supplements is more affordable. Pair that with efficient large-scale production, and synthetic products become more accessible to a broader consumer base.
Safety
Since natural nutrients from natural supplements are closer to the body’s natural processes, they are often considered safer to consume long-term and have a lower risk of complications such as toxicity.
Synthetic supplements, however, can carry some risks, especially when taken in high doses or large amounts over an extended period. Without their natural cofactors, some synthetic supplements may contain fillers such as artificial flavors, colors, and preservatives, which could potentially have adverse effects.
Final Thoughts
While you cannot go wrong with natural supplements, synthetic supplements also have their place in your health. After all, you don’t just consider their benefits; you also need to consider your budget and accessibility.
The best supplement is the one that aligns with your health goals, complements your diet, and fits your budget. But if your budget allows, you should go for the natural route.
