Natural Vs. Synthetic Vitamins: Do They Make a Difference?

There are so many buzzwords when it comes to vitamin supplements. Phrases like wholefood source, synthetically derived, food-cultured, and nature identical get thrown around a lot - but what do they actually mean, and does it matter for your health? Is there a big difference between natural vs. synthetic vitamins? Let’s find out.

What does “natural” and “synthetic” really mean? 

Supplement manufacturers have a choice between using synthetically produced nutrients or the natural form of a vitamin.

Synthetically produced nutrients are made in a laboratory or as part of an industrial process. They’re structurally the same as the vitamins in your body but because they’re not identical to natural forms, they may behave in a slightly different way.

Natural vitamins refers to either the naturally occurring vitamins in wholefoods, or supplements that contain food-based or natural state vitamins. 

Are natural vitamins better than synthetic?

There can be a marked difference in absorption and bioavailability between synthetic and natural vitamins. This is down to the fact that in Nature, vitamins are accompanied by co-factor nutrients that enhance the absorption and activity of the vitamin. 

Vitamin C is a good example. In foods, vitamin C is found alongside flavonoids like quercetin. Flavonoids are some of the most well studied phytochemicals and are known to have potent antioxidant and anti-inflammatory actions of their own, as well as enhancing the activity of vitamin C [1]. 

Because of this, we choose to use Acerola cherries in our vitamin C supplement. Acerola is one of the richest sources of naturally occurring ascorbic acid in the world [2] and also contains plenty of carotenoids, flavonoids, and anthocyanins that act as co-factor nutrients.

Synthetic vitamin C on the other hand, is isolated and chemically extracted from corn, without any co-factor teammates. Long-term use of this type of synthetic ascorbic acid may interfere with copper levels and ceruloplasmin - a protein that transports copper around the body [3,4].

Vitamin E and folate are also best in their natural forms. Foods that are naturally rich in vitamin E compounds also contain fat because it’s a fat-soluble nutrient – think sunflower seeds, avocado, and wheatgerm. When it comes to supplements, research shows that natural vitamin E has almost twice the bioavailability of synthetic vitamin E [5]. 

Synthetic folic acid is commonly recommended for fertility and pregnancy. But it’s largely unusable for people who carry a genetic variant that slows down the conversion of folic acid to active methylfolate. Swapping folic acid for a methylfolate supplement means you benefit from the active form of the nutrient, as nature intended.

How to spot a “clean” supplement, and what this really means

The phrase “clean supplements” isn’t a regulated marketing term but it’s one we choose to use to describe our products. When we started Ethical Nutrition, we decided every supplement we sell must be:

• Free from palm oil and palm oil derivatives.

• Free from animal ingredients and animal testing.

• Additive free: apart from the occasional tiny amount of organic, gluten-free rice starch, we don’t use any additives at all. No binders, coating agents, fillers, or sweeteners – just pure, active ingredients.

• Made from the most natural forms permitted, and organic where possible.

• Fully traceable through our supplier chain.

• Subject to rigorous testing to ensure pure, safe, effective ingredients.

• Plastic free and packaged responsibly.

We believe this is what a “clean” supplement should be – good for you, and good for the planet.

How to shop “clean” without greenwashing

Greenwashing is when a company uses misleading marketing tactics to make its products and policies seem environmentally friendly when the reality is very different.  They may use vague terminology like “eco-friendly” or “green label” that present the idea of sustainability but are essentially meaningless. 

It happens across all kinds of industries as organisations seek to present “green” credentials to the environmentally concerned public. A company that genuinely cares about the environment and sustainability will be able to back up any terminology or claims with real evidence of their green policies in action.

What to look for on a supplement label

If you’re looking for the most natural forms of vitamins and want to buy from a company with a solid commitment to animal welfare and environmental responsibility, make sure to read the supplement label carefully. 

Things to look out for include:

• The Vegan Society logo, which confirms no animal derived ingredients have been used.

• The recycling symbol and an explanation of which parts of the packaging can be recycled.

• A full list of ingredients that tells you what forms of vitamin have been used, and if there are any additives in the formula.

FAQs

Are natural vitamins better absorbed than synthetic?

Natural vitamins are different to synthetic forms and are often better absorbed and more bioavailable. Synthetically produced nutrients are structurally the same as the vitamins in your body but because they’re not identical to natural forms, they may not be as well absorbed.

Vitamin E is a good example; research shows that the natural form has almost twice the bioavailability of the synthetic version [5]. 

 

What does “clean supplements” actually mean?

“Clean” supplements is a way of describing products that are ethically and sustainably sourced, rigorously tested to ensure safety and effectiveness, plastic free, and contain no unnecessary additives, animal ingredients, palm oil, or palm oil derivatives.

Are “organic supplements” always better?

When an organic version of an ingredient is available, it can offer certain benefits over a non-organic version. Take turmeric for instance.  Many mass-produced supplements use cheap turmeric that has been adulterated with lead to enhance the colour. Arsenic and mercury are sometimes present too, as residues from non-organic farming practises that rely on pesticides and chemical fertilisers. 

Sustainably sourced organic turmeric like the turmeric we use in our Turmeric Curcumin is organically grown, traceable, and batch tested to check for lead and other contaminants. This ensures a pure, safe, and effective product to support your health.

What should I look for on UK supplement labels?

Always look for:

• The Vegan Society logo to ensure the product is free from animal-derived ingredients.

• The recycling logo so you know how to recycle the packaging.

• The full list of ingredients to check for natural forms of vitamins and any additives. 

Natural vitamins and synthetic vitamins may look similar but when it comes to absorption and bioavailability, natural forms are the winner. Using natural vitamins is one part of our commitment to producing clean supplements – products that support your health without harming the world we live in.

If you have any questions about natural or synthetic vitamins, get in touch and we’ll be happy to help. And remember to take our free quiz to find the right supplements and meal plan for you – all in less than one minute!

You may also like to read:

8 Ingredients to Avoid In Your Supplements

Methylfolate and Depression

Vitamin C from Acerola Cherry: A Better Way to Support Immunity, Skin Health, and More

The Evidence

1. Pandey, K. B., & Rizvi, S. I. 2007. Plant polyphenols as dietary antioxidants in human health and disease. Oxidative Medicine and Cellular Longevity, 2(5), 270. https://doi.org/10.4161/oxim.2.5.9498 

2. Prakash, A., & Baskaran, R. 2018. Acerola, an untapped functional superfruit: A review on latest frontiers. Journal of Food Science and Technology, 55(9), 3373. https://doi.org/10.1007/s13197-018-3309-5 

3. Finley, E. B., & Cerklewski, F. L. 1983. Influence of ascorbic acid supplementation on copper status in young adult men. The American Journal of Clinical Nutrition, 37(4), 553–556. https://doi.org/10.1093/ajcn/37.4.553 

4. Jacob, R. A., Skala, J. H., Omaye, S. T., & Turnlund, J. R. 1987. Effect of varying ascorbic acid intakes on copper absorption and ceruloplasmin levels of young men. The Journal of Nutrition, 117(12), 2109–2115. https://doi.org/10.1093/jn/117.12.2109 

5. Burton, G. W., Traber, M. G., Acuff, R. V., Walters, D. N., Kayden, H., Hughes, L., & Ingold, K. U. 1998. Human plasma and tissue alpha-tocopherol concentrations in response to supplementation with deuterated natural and synthetic vitamin E. The American Journal of Clinical Nutrition, 67(4), 669–684. https://doi.org/10.1093/ajcn/67.4.669