Synthetic vitamins allegedly mimic their natural counterparts. Some, including myself, argue that fresh, whole foods give better nutrient absorption. They also contain co-factors that synthetic versions lack. Additionally, while synthetic may mimic natural vitamins, studies have shown that vitamins from whole plant foods are far superior. I believe the body was designed by its Creator. It knows how to use vitamins from whole plant foods. It does not recognize synthetic vitamin imitations. Why use an imitation when you can get the real thing from the whole food source?

Multiple studies have examined how the body absorbs and utilizes synthetic vitamins compared to those from whole foods. Many agree that synthetic vitamins can be beneficial. However, they lack the natural cofactors, enzymes, and phytonutrients that can only be found in whole plant foods. Additionally, some synthetic vitamins have been shown to cause harm. The deficiency of natural cofactors, enzymes, and phytonutrients does impact absorption and effectiveness.

Key Differences Between Synthetic Vitamins and Whole-Food Vitamins

1. Absorption & Bioavailability
   • Some synthetic vitamins are absorbed well, while others are less bioavailable than their natural counterparts.
   • Example:
     • Synthetic folic acid (found in enriched grains) needs conversion by the liver. It transforms into the active form (5-MTHF). In contrast, natural folate found in whole grains is easier for the body to use. It is also obtainable from leafy greens.
     • Synthetic vitamin E (dl-alpha-tocopherol) is only about half as active in the body. In contrast, natural vitamin E (d-alpha-tocopherol from nuts and seeds) is more effective.
2. Nutrient Synergy
   • Whole foods provide cofactors (such as fiber, enzymes, and other phytonutrients) that help with vitamin absorption and function.
   • Example:
     • Vitamin C from oranges comes with bioflavonoids. These enhance its absorption. Synthetic ascorbic acid (lab-made vitamin C) lacks these cofactors.
3. Metabolism & Health Effects
   • Some synthetic vitamins may behave differently in the body or cause imbalances if taken in isolation.
   • Example:
     • High doses of synthetic B vitamins (like folic acid) may accumulate in the bloodstream in unmetabolized forms. This accumulation has been linked to potential health risks.
4. Long-Term Health Benefits
   • Studies suggest whole-food sources of vitamins are linked to better health outcomes than synthetic vitamin supplements alone.
   • Examples: Listed below under Studies that show long-term health benefits of whole food nutrient intake.

These findings highlight the need for caution. This is especially true when considering high-dose synthetic vitamin supplementation. It is particularly significant for populations at risk for specific health conditions.

Studies that show long-term health benefits of whole food nutrient intake

• A 2011 study in the Journal of the American Medical Association (JAMA) found that whole-food vitamin intake was beneficial. It was associated with lower disease risk. However, high-dose synthetic vitamin supplements sometimes increased the risk of certain diseases. For example, there was an increased risk of lung cancer in smokers taking synthetic beta-carotene.
• This study is the Alpha-Tocopherol, Beta-Carotene Cancer Prevention (ATBC) Study, published in the New England Journal of Medicine in 1994. This trial was a landmark in research. It was randomized, double-blind, and placebo-controlled. The study investigated the effects of vitamin E (alpha-tocopherol) and beta-carotene supplementation on lung cancer incidence among male smokers. Unexpectedly, the study found that beta-carotene supplementation led to an 18% increase in lung cancer incidence. It also resulted in an 8% increase in overall mortality among participants.
• For a more recent analysis, the U.S. Preventive Services Task Force (USPSTF) published a review in JAMA in 2022. It concluded that beta-carotene supplementation increases the risk of lung cancer. It also leads to other harmful outcomes in individuals at high risk, such as smokers.

Studies on Synthetic Vitamins vs. Whole-Food Vitamins

Johns Hopkins Meta-Analysis (2019): It found that most vitamin supplements did not significantly reduce the risk of heart disease. This was especially true for synthetic multivitamins. They also did not significantly reduce the risk of cancer. In contrast, whole-food diets rich in vitamins did reduce these risks.

This study is a comprehensive meta-analysis. It was conducted by Johns Hopkins Medicine researchers. The findings were published in the Annals of Internal Medicine in July 2019. This analysis reviewed findings from 277 clinical trials involving 24 different interventions. It concluded that most vitamin and mineral supplements do not significantly reduce the risk of heart disease, cancer, or mortality.

The study found health benefits from a low-salt diet. It also identified benefits from omega-3 fatty acid supplements. Folic acid supplements may help certain individuals. Conversely, it noted that supplements combining calcium and vitamin D might be linked to a slightly increased risk of stroke.

For a detailed overview of the study and its findings, you can visit the Johns Hopkins Medicine news release: here.

Additionally, the full study is available in the Annals of Internal Medicine: here.

The Problems with Folic Acid Supplements

• Harvard Study on Folic Acid (2006): The study found that unmetabolized synthetic folic acid may pose risks. In contrast, folate found in whole foods had no such concerns. Researchers have studied the potential risks associated with unmetabolized synthetic folic acid. They are particularly concerned about its presence in the bloodstream and possible health implications.
• Unmetabolized Folic Acid in Prediagnostic Plasma and the Risk for Colorectal Cancer (2015): The study investigated the relationship between prediagnostic plasma levels of unmetabolized folic acid (UFA) and colorectal cancer (CRC) risk. The findings suggested that higher levels of UFA might be associated with an increased risk of CRC. This indicates potential adverse effects of excessive synthetic folic acid intake.
• The Ups and Downs of Folic Acid Fortification (2006): A publication from Harvard Health discussed the complexities of folic acid fortification. The piece noted that it has public health benefits. However, there are concerns about the presence of unmetabolized folic acid in the bloodstream. The article highlighted that the long-term effects of unmetabolized folic acid are not fully understood. Excessive intake might have unintended health consequences.

• Folate and Disease Prevention Report (2006): The UK’s Scientific Advisory Committee on Nutrition released a report. It examined the appearance of unmetabolized folic acid in the systemic circulation. The report concluded that there are insufficient data in humans. We cannot assess the long-term effects of exposure to unmetabolized folic acid. It emphasized the need for caution regarding high intakes of synthetic folic acid.

What can we conclude from these studies?

These studies underscore the importance of obtaining our vitamins primarily from natural whole food sources. Leafy greens, legumes, vegetables, and fruits provide the vitamins in their natural form. This method avoids the risk of unmetabolized synthetic folic acid accumulation or the other negative consequences synthetic vitamins bring. If you are thinking about vitamin supplementation, consult with a healthcare professional. They can determine the appropriate dosing and assess your individual health needs. These findings emphasize that focusing on a balanced diet rich in whole foods is more beneficial. It is better than relying heavily on supplements for disease prevention.

• Whole foods provide vitamins in their natural, balanced forms, often leading to better absorption and health benefits.
• Synthetic vitamins can help fill gaps. However, syntehtic vitamins are not processed in the body in the same way as the nutrients provided by whole foods. They could have unintended negative effects.

Are you thinking about switching to whole-food-based to meet your vitamin needs?

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Products you will find helpful if you choose to grind your own grains.

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This is the Silicone Muffin Top Pan that I baked the buns in.
For the SIlicone dehydrator sheets I used to cut and shape the dough on.
This is my two pound Zojurushi Bread Machine. I love this bread machine!
For the Grain Mill attachment for Kitchen Aid Mixers
This is the Nutrimill Harvest Stone Mill that I use. The Nutrimill Harvest Stone mill is currently unavailable for sale. There are comparable mills on Amazon for sale, but I cannot vouch for their dependability. I LOVE this Mill!