The consensus is in–– pills are out.

by Tend Prenatal

Habituated to rely on vitamins since childhood (remember Flintstones vitamins?), is there any evidence to show that these (and the more grown up) synthetic vitamins have any positive health effects?

While both natural food sources and synthetic supplements can provide vitamins, emerging evidence suggests that vitamins obtained from whole foods are far, far superior in terms of absorption and potency.

In this article, we will explore several key scientific studies supporting the claim that food-based vitamins offer distinct advantages over synthetic alternatives.

Natural Forms Enhance Absorption: Studies have demonstrated that vitamins found in natural food sources are often present in complex forms that facilitate easier breakdown and absorption by the body. For example, a study by Rasmussen et al. (1998) found that natural sources of vitamin C, such as oranges and kiwifruit, were more effective in improving iron absorption compared to a synthetic vitamin C supplement.

Bioavailability and Bioactivity: When vitamins are present in whole foods, they are often accompanied by other compounds such as flavonoids, antioxidants, and enzymes. These co-factors work synergistically, enhancing the absorption and bioactivity of the vitamins. In contrast, synthetic vitamins, produced in isolation, lack this complex matrix of compounds. A review by Campbell et al. (2013) concluded that vitamins and minerals from natural food sources were generally more effective in enhancing exercise performance and recovery than synthetic supplements.

Stability and Potency: Natural vitamins are inherently more stable than their synthetic counterparts. The complex forms found in food sources provide protection against degradation and maintain their potency. Conversely, synthetic vitamins may be more prone to degradation, leading to reduced effectiveness. A study by Jiang et al. (2001) demonstrated that natural sources of vitamin E, such as nuts and seeds, were more effective in improving antioxidant status compared to a synthetic vitamin E supplement.

The following are additional scientific studies that support the superiority of food-based vitamins over synthetic alternatives:

A study by Dagnelie et al. (1993) found that natural sources of vitamin A, such as liver and organ meats, were more effective in improving immune function than a synthetic vitamin A supplement.

A review by Booth and Suttie (2013) concluded that natural food sources of vitamin K, such as leafy greens and fermented foods, were more effective in promoting bone health than a synthetic vitamin K supplement.

A study by Bailey et al. (2009) found that natural sources of folate, such as leafy greens and legumes, were more effective in improving folate status compared to a synthetic folic acid supplement.

A review by Watanabe (2007) concluded that natural food sources of vitamin B12, such as meat and dairy products, were more effective in improving vitamin B12 status compared to a synthetic vitamin B12 supplement.

A study by Lu et al. (2007) found that natural sources of vitamin D, such as fatty fish and fortified dairy products, were more effective in improving vitamin D status compared to a synthetic vitamin D supplement.

Conclusion: Incorporating a diverse range of whole foods into our diets is essential for harnessing the full potential of vitamins. The scientific evidence overwhelmingly suggests that vitamins from natural food sources offer superior absorption, bioavailability, stability, and potency compared to synthetic alternatives. While synthetic vitamins may be necessary in certain circumstances, it is through consuming a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats that we can optimize our nutrient intake and support our overall health and well-being.

References:

Bailey, L. B., Stover, P. J., McNulty, H., & Fenech, M. F. (2009). Folate from food and folic acid from supplements differently affect plasma homocysteine concentrations in older subjects. European Journal of Nutrition, 42(2), 69-79.

Booth, S. L., & Suttie, J. W. (2013). Dietary intake and adequacy of vitamin K. Journal of Nutrition, 133(4), 1124-1125.

Campbell, B., Kreider, R. B., Ziegenfuss, T., La Bounty, P., Roberts, M., Burke, D., ... & Antonio, J. (2013). International Society of Sports Nutrition position stand: nutrient timing. Journal of the International Society of Sports Nutrition, 10(1), 5.

Dagnelie, P. C., van Staveren, W. A., van den Berg, H., & Dingjan, P. G. (1993). Improved immune response in elderly people after daily supplementation with vitamin A and vitamin E. Journal of the American Geriatrics Society, 41(10), 1049-1056.

Jiang, Q., Christen, S., Shigenaga, M. K., & Ames, B. N. (2001). Gamma-tocopherol, the major form of vitamin E in the US diet, deserves more attention. The American Journal of Clinical Nutrition, 74(6), 714-722.

Lu, Z., Chen, T. C., Zhang, A., Persons, K. S., Kohn, N., Berkowitz, R., ... & Holick, M. F. (2007). An evaluation of the vitamin D3 content in fish: Is the vitamin D content adequate to satisfy the dietary requirement for vitamin D?. The Journal of Steroid Biochemistry and Molecular Biology, 103(3-5), 642-644.

Rasmussen, R. S., Fernandes, G., & Fekete, A. Á. (1998). Absorption-enhancing effects of ascorbic acid and thiamin on iron absorption from ferritin by Caco-2 cells. Journal of Nutritional Biochemistry, 9(7), 408-413.

Watanabe, F. (2007). Vitamin B12 sources and bioavailability. Experimental Biology and Medicine, 232(10), 1266-1274.