In today's fast-paced world, getting proper nutrition isn't always easy. That's why understanding the difference between synthetic vs natural vitamins can be crucial. Heck, it can be even more important to know when to use one or the other too.
Whether you're looking to optimize your performance or maintain good health, knowing which vitamins will best serve your needs can make all the difference.
We all know that we need our vitamins and minerals. But how many people actually get enough of each vitamin and mineral to support their body's needs? Well, I can tell you that some vitamin needs are hit by only about 10% of people (1).
Think about that for a second ... 90% of people aren't getting enough of certain vitamins. That's a pretty shocking statistic, right?
Vitamins are essential for our bodies to operate and function. Think of these like the "spark plugs" that ignite your car to be able to function properly. Except, these are going to ignite your metabolic functions.
When comparing synthetic vs natural vitamins, it helps to know how each affects your body. Let's break down everything you need to know about both types.
In This Article:
• What Are Natural Vitamins?
• What Are Synthetic Vitamins?
• Synthetic vs Natural Vitamins: The Key Differences
• How to Make the Right Choice for Your Health
What Are Natural Vitamins?
Natural vitamins are exactly what they sound like – vitamins that come straight from whole food sources. These can be from pure whole foods that you eat or extracts created from whole foods.
Natural vitamin sources include:
• Fresh fruits and vegetables
• Nuts and seeds
• Lean meats and fish
• Whole grains
• Legumes and beans
The beautiful thing about natural vitamins is that they come packaged with other beneficial compounds. These compounds can help your body absorb and use these vitamins effectively.
What Are Synthetic Vitamins?
Synthetic vitamins are manufactured in laboratories through chemical processes. While they're designed to mimic natural vitamins, they're created differently.
Common synthetic vitamins include:
• Standalone vitamin supplements (like Vitamin C tablets)
• Multivitamin supplements
• Fortified foods
Important note: "Whole food supplements" actually fall under natural vitamins since they're made from dehydrated whole foods.
Synthetic vs Natural Vitamins: The Key Differences
Let's break down the main factors that separate these two types of vitamins...
Bioavailability & Absorption
The absorption rates between synthetic vs natural vitamins can vary significantly. Natural vitamins typically come with cofactors and enzymes. These can help your body process them more effectively. Think of it like this ... Your body knows exactly what to do with an orange. It might need to work a little harder to process a synthetic vitamin C tablet though.
Here's a quick comparison:
| Natural Vitamins | Synthetic Vitamins |
| Found in whole foods | Laboratory created |
| Higher absorption rates | Variable absorption |
| Complete nutrient matrix | Isolated nutrients |
| More expensive | More affordable |
| Limited availability | Readily available |
| Requires meal planning | Convenient to take |
Nutrient Dosages
With natural vitamins, the dosage varies depending on the food source.
Synthetic vitamins offer precise dosing. You'll know exactly how much you're getting in each serving. This can be both good and bad:
• Good: Easy to track intake
• Bad: May not include natural cofactors for optimal absorption
Side Effects & Interactions
Natural vitamins rarely cause side effects when consumed through whole foods. Your body recognizes and knows how to process them efficiently.
Synthetic vitamins, while generally safe, can sometimes cause:
• Mild stomach upset/nausea (Although, this is normally when they're taken without food and water)
• Interactions with certain medications
Making the Right Choice for Your Health
Here's what I've learned from helping thousands of people in my time as a trainer and nutrition coach ... The best approach is usually a combination of both natural and synthetic vitamins.
I say this because, as I mentioned earlier, most people struggle to get all their daily nutrients. You'd have to be super regimented and conscious of what you're eating every day to ensure you get all these vitamins.
So, while you should focus on whole foods first ... a high-quality vitamin supplement can help optimize your vitamin intake (1).
In my opinion, this is the best approach. It's much worse to not get the vitamins your body needs than to get them from a synthetic source.
...and that's the key takeaway here. It's that vitamin deficiency can have significant health implications. In the case of deficiency, supplements can play an important role in optimal health (2).
The good news is, at 1st Phorm, we understand the importance of quality supplementation. That's why we've developed a comprehensive line of vitamin supplements that can help support your health.
Because there are so many different vitamins … I always recommend a multivitamin supplement. At 1st Phorm, we have quite a few different supplements that can fill this need!
We have everything from gender-specific multivitamins to prenatal vitamins and more.
Personally, I use our Micro Factor, which is a complete daily vitamin supplement. It has much more than just a multivitamin though. Micro Factor also contains a probiotic, fruits and veggies, antioxidants, essential fatty acids, and CoQ10!
It also comes in a delicious flavored powder you can mix with water called Micro Factor Powder.
Experience what makes 1st Phorm different for yourself - Shop 1st Phorm vitamin supplements here!
...and if you have any questions or need any help in the meantime, don't hesitate to reach out!
We have a full team of NASM Certified Personal Trainers and Nutrition Coaches right here in St. Louis, Missouri. Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com any day from 6 AM to 10 PM Central. We'll be more than happy to help in any way we can!
References:
(1) Kiani, Aysha Karim, et al. "Main Nutritional Deficiencies." Journal of Preventive Medicine and Hygiene, vol. 63, no. 2 Suppl 3, Oct. 2022, pp. E93-E101, doi:10.15167/2421-4248/jpmh2022.63.2S3.2752.
(2) Chungchunlam, Sylvia M. S., and Paul J. Moughan. "Comparative Bioavailability of Vitamins in Human Foods Sourced from Animals and Plants." Critical Reviews in Food Science and Nutrition, vol. 64, no. 31, 2024, pp. 11590-11625, doi:10.1080/10408398.2023.2241541.
