Take Vitamins Instead of Medicine. Natural Vs Synthetic
Vitamins are essential to our health and the normal functioning of our bodies, and we may acquire them through the food we eat, from the sun, and from supplements we purchase from stores. Vitamin deficiencies cause a broad variety of problems, including anorexia, obesity, organ dysfunction, disorientation, depression, and weariness. Not everyone gets all the nutrients they need from food alone. It’s a topic constantly brought up whenever we talk about what we eat. The discussion is mostly over whether or not synthetic nutrients are just as helpful as the real thing. The science underlying synthetic and natural nutrients is examined objectively in this article by Sirwiss-partnered health experts.
What are Natural and Synthetic Vitamins Mean?
According to experts, vitamins are organic compounds present in minute quantities in natural diets and here is the distinction between natural and synthetic vitamins:
1. Natural Vitamins: They are obtained in the diet from whole food sources.
2. Synthetic Vitamins: Known as isolated nutrients, are created artificially through a manufacturing environment.
Up next, we’ll look at how vitamins may either be synthesized or found in nature.
1. Natural Vitamins:
A well-balanced diet is the best strategy to ensure sufficient consumption of important nutrients. Fruits and vegetables, whole grains, beans and lentils, lean meats, and low-fat dairy products should be prioritized. The good news about natural foods is that they may help prevent and manage heart disease, diabetes, cancer, and early death. These benefits have been linked to the many vitamins, minerals, antioxidants, fiber, and fatty acids included in whole foods.
Some of the finest sources of vitamins and minerals in a healthy diet are listed below.
- B-1: Ham, Soymilk, Watermelon, Acorn Squash
- B-2: Milk, Yogurt, Cheese, Whole and Enriched Grains and Cereals.
- B-3: Meat, Poultry, Fish, Fortified And Whole Grains, Mushrooms, Potatoes
- B-5: Chicken, Whole Grains, Broccoli, Avocados, Mushrooms
- B-6: Meat, Fish, Poultry, Legumes, Tofu and Other Soy Products, Bananas
- B-7: Whole Grains, Eggs, Soybeans, Fish
- B-9: Fortified Grains and Cereals, Asparagus, Spinach, Broccoli, Legumes (Black-eyed Peas and Chickpeas), Orange Juice
- B-12: Meat, Poultry, Fish, Milk, Cheese, Fortified Soymilk and Cereals
- Vitamin C: Citrus Fruit, Potatoes, Broccoli, Bell Peppers, Spinach, Strawberries, Tomatoes, Brussels Sprouts
- Vitamin A: Beef, Liver, Eggs, Shrimp, Fish, Fortified Milk, Sweet Potatoes, Carrots, Pumpkins, Spinach, Mangoes
- Vitamin D: Fortified Milk and Cereals, Fatty Fish
- Vitamin E: Vegetables Oils, Leafy Green Vegetables, Whole Grains, Nuts
- Vitamin K: Cabbage, Eggs, Milk, Spinach, Broccoli, Kale
- Calcium: Yogurt, Cheese, Milk, Salmon, Leafy Green Vegetables
- Chloride: Salt
- Magnesium: Spinach, Broccoli, Legumes, Seeds, Whole-wheat Bread
- Potassium: Meat, Milk, Fruits, Vegetables, Grains, Legumes
- Sodium: Salt, Soy Sauce, Vegetables
- Chromium: Meat, Poultry, Fish, Nuts, Cheese
- Copper: Shellfish, Nuts, Seeds, Whole-grain Products, Beans, Prunes
- Fluoride: Fish, Teas Iodine: Iodized Salt, Seafood
- Iron: Red Meat, Poultry, Eggs, Fruits, Green Vegetables, Fortified Bread
- Manganese: Nuts, Legumes, Whole Grains, Tea
- Selenium: Organ Meat, Seafood, Walnuts
- Zinc: Meat, Shellfish, Legumes, Whole Grains
2. Synthetic Vitamins:
To what extent various vitamin forms contribute to health is a matter of discussion. Even if eating a healthy, organic diet should supply enough nutrients for the body, taking vitamin supplements is still sensible. Vitamins found in nature are not synthesized in a laboratory, but rather extracted from the appropriate plant source. Thus, concerns have been raised about the fact that many dietary supplements are created artificially using chemicals rather than being sourced directly from the natural environments.
Even though their intended function in the body is similar to that of actual vitamins, because of their “isolation,” many synthetic vitamins lack the transporters and co-factors seen in natural vitamins. According to the experts, the human body does not react the same way to isolated vitamins as it does to their natural counterparts.
The body’s ability to identify, metabolize, and utilize them to produce what it needs is regulated by the presence of other vitamins, enzymes, and minerals in the natural form. Vitamins taken in isolation are often wasted or retained until the body can acquire or synthesize the other nutrients necessary to use them. As a result, the body has to draw from its own mineral stores to compensate for the lack of trace minerals in synthetic vitamins, which might have serious health consequences. More than ninety-five percent of all vitamin supplements on the market today are synthetic varieties.
Supplement Research Has Had Conflicting Results
While natural nutrients are clearly connected with several health advantages, the evidence for synthetic supplements is mixed.
1. Multivitamins
Several observational studies have revealed that taking multivitamins is related with a decreased risk of heart disease and cancer. Yet, some researches have shown no impact. A few studies even connect multivitamin consumption to an increased risk of cancer. One significant research investigated the impact of a high-dose multivitamin on heart health. After almost 5 years, the research concluded that multivitamins had no positive impact. Some other researches, however, have connected multivitamin supplementation to enhanced cognition in older persons. Yet, the Doctors’ Health Study II found that 12 years of regular multivitamin consumption had no effect on brain function or memory in males over 65.
2. Single and Coupled Vitamins
Neither individual supplements nor combinations of them were shown to have a significant impact on cardiovascular disease in a recent systematic evaluation. Yet, there is evidence from prior research suggesting that B vitamins like folic acid may enhance cognitive abilities. More robust research has shown no correlation between B-vitamin supplementation and enhanced cognitive performance. Despite the widespread recognition that vitamin D sufficiency is important for health and disease prevention, vitamin D supplements have come under intense criticism in recent years. Benefits to cancer prevention, bone health, and cognitive performance, among others, have been attributed to vitamin D supplementation. Yet, most experts believe that additional proof is required. Bone health in the elderly may be enhanced by taking vitamin D pills in addition to calcium, according to many sources.
Do You Need Synthetic Nutrients?
There is no conclusive evidence that most synthetic nutrients are useful to healthy, well-nourished individuals. Some categories, however, may benefit from synthetic vitamin supplementation, such as iron supplements for treating iron deficiency anemia.
Here are some more examples:
1. The elderly: This demographic has a greater risk of vitamin D insufficiency and may benefit from additional vitamin B12 and calcium to ensure bone health.
2. Vegetarians and vegans are at increased risk for vitamin and mineral deficiencies due to their diets, since many of these nutrients are only found in animal products.
3. Pregnant and nursing mothers may need to increase their intake of some nutrients (such vitamin D) while decreasing their consumption of others (such as vitamin A)
4.Women of childbearing age: To lessen the chance of neural tube abnormalities in a potential pregnancy, a folic acid supplement is typically recommended for women of childbearing age. It’s possible that taking more than you need may lead to problems.
Keep in mind that you should talk to your doctor before beginning to use any vitamin supplements in addition to the vitamins and other nutrient you get from natural sources.
Common Synthetic Vitamins to Avoid
Look for clues on your vitamin’s label that offer insight into the origin of the vitamin.
- Vitamin A: Retinyl Palmitate
- Vitamin B1 (Thiamine): Thiamine Mononitrate, Thiamine Hydrochloride
- Vitamin B2 (Riboflavin): Riboflavin
- Pantothenic Acid: Calcium D-Pantothenate
- Vitamin B6 (Pyridoxine): Pyridoxine Hydrochloride
- Vitamin B12: Cyanocobalamin
- PABA (Para-aminobenzoic Acid): Aminobenzoic Acid
- Folic Acid: Pteroylglutamic Acid
- Choline: Choline Chloride, Choline Bitartrate
- Vitamin C (Ascorbic Acid): Ascorbic Acid
- Vitamin D: Irradiated Ergosteral, Calciferol
- Vitamin E: dl-alpha tocopherol, dl-alpha tocopherol acetate or succinate