Nowadays many people reach for supplements to make sure they meet their daily requirement of vitamins and minerals.
Vitamin C, vitamin B, vitamin D, vitamin E and and and... Even as children we were told that we have to eat lots of fruit and vegetables so that we get enough vitamins and minerals.
Nature gives us a lot of vitamins, but targeted supplementation still makes sense when needed. That's why mineral and vitamin preparations are becoming more and more popular and are often put in the cart by consumers. There are now a great many products in the supplement area.
In this blog article we'll take a closer look at vitamins and minerals. We'll explain what exactly they are, what differences there are and how to recognise them. We'll also look at whether it matters if you take natural or synthetic vitamins.
What are synthetic vitamins?
Synthetic vitamins are nutrients that are made artificially to be used as supplements or in fortified foods. They are chemically identical to the natural vitamins found in foods such as fruit, vegetables and wholegrain products, but are produced artificially.
They are made through chemical processes in which various starting materials react with each other. The starting materials used can be of natural or artificial origin, but in every case a synthetic vitamin is produced that is chemically identical to the natural vitamin.
One example of a synthetic vitamin is vitamin C, which normally occurs in citrus fruits and other foods. Synthetic vitamin C is made from glucose or cornstarch and has the same chemical structure as natural vitamin C.
Vitamin preparations are often sold as single vitamins or in combination with other vitamins and minerals in supplements. They are also used in fortified foods such as breakfast cereals, juices and dairy products to increase the nutrient content.
There are, however, some concerns about the use of synthetic vitamins. Many believe that synthetic vitamins aren't absorbed by the body as effectively as natural vitamins and that they may not offer the same health benefits. But is that really true?
How natural and synthetic vitamins differ
The biggest difference between the types of vitamins lies in their origin and their chemical structure. The natural counterpart comes from natural sources such as food, while the artificial alternative is made chemically.
The chemical structure of natural and synthetic vitamins can also vary slightly. Natural vitamins occur in a variety of chemical forms, while synthetic nutrients often have only one form. There are some, however, that are chemically identical to the corresponding natural vitamins, e.g. synthetic vitamin C.
Another difference is how the body absorbs and processes these substances. Natural vitamins normally occur in food in combination with other nutrients, which makes it easier for the body to absorb and use them. Some studies have shown that natural vitamins can be absorbed and used better by the body. This may be due to the synergistic effect that natural vitamins have when they occur in combination with other nutrients in food.
Synthetic vitamins, on the other hand, are often taken in isolated form as supplements, which can affect how the body absorbs and processes them.
While the natural vitamin content of fruit and vegetables varies and depends on many factors, for example the soil quality during growing, storage and freshness, the content of chemically produced preparations is clearly defined. The dosage can also be adjusted as needed. If the individual need for a nutrient is high, a suitable preparation can be used to specifically make up a deficiency.
High doses also carry a potential risk of overdose. Natural vitamins are therefore generally safer, and it is hard to overdose on them through unprocessed foods.
Overall, it's important to note that nutrient supplements can in principle be useful for meeting the body's needs. It is important, however, to pay attention to quality and dosage to ensure optimal effectiveness and safety.
How do I recognise synthetic vitamins?
It can be hard to spot nutrient additives in food or supplements when you look at the packs in drugstores, supermarkets or the pharmacy, because they often look similar to natural vitamins and show no obvious differences. There are, however, a few clues that can point to artificial vitamins in food or supplements.
Ingredient list
Look at the ingredients to see whether added nutrients are listed. If vitamins are listed but no specific source is given, they may be synthetic.
Wording
If the term "fortified" or "fortified with vitamins" appears on the packaging, it's likely that nutrients have been added.
Dosage
Check the dosage recommendations on the packaging. If the recommended daily dose for a particular vitamin is extremely high, this could be a clue.
Price
Synthetic vitamins can often be cheaper than natural ones, as they can be made in a laboratory. If the price of a supplement or a fortified food sounds too good to be true, it could be artificial vitamins.
Type of food
Certain food groups such as breakfast cereals, bars and protein shakes are known for adding synthetic vitamins. Natural foods such as fruit, vegetables, wholegrain products and nuts, on the other hand, usually contain natural nutrients.
How does a vitamin deficiency come about?
The symptoms of a vitamin deficiency can differ depending on the specific nutrient, but they can include bad mood, tiredness, hair loss or difficulty concentrating, weakness, anaemia, muscle weakness, skin problems, eye problems, bleeding gums and reduced immunity. The following reasons can be responsible for a vitamin deficiency:
Poor diet
If a person doesn't get enough nutrients from their diet, a deficiency can occur. This is especially common in people with an unbalanced diet or in people who follow certain diets.
Poor absorption
Some conditions of the digestive system, such as coeliac disease or Crohn's disease, can mean the body is unable to absorb certain nutrients.
Medication
Certain medications can affect the absorption or metabolism of nutrients. For example, some antibiotics can damage the gut flora, which can lead to poorer absorption of nutrients.
Increased need
In some cases the need for certain vitamins can be increased, e.g. during pregnancy or with intensive physical training.
Genetic factors
Some genetic disorders can mean the body can't process certain nutrients properly, which can lead to a deficiency.
Synthetic vs. natural vitamins - which is better?
Natural vitamins are often better than synthetic vitamins, because they can usually be absorbed and used better by the body. Natural vitamins occur in food together with other nutrients and compounds that can have a synergistic effect. This means that the combination of nutrients in food can improve absorption and use in the body.
Synthetic vitamins are isolated nutrients that are made in a laboratory. Although they often have the same chemical structure as their natural counterparts, in some cases they can act differently because they don't have the same complex composition as natural foods.
In addition, artificial nutrients can be toxic in high doses, while natural nutrients are generally safer, since they usually occur in lower concentrations in food.
It's important to note, however, that it isn't always possible to get all the vitamins the body needs from diet alone. In such cases, supplements can play an important role in supporting health, for example vitamin B12 for people on a vegan diet or vitamin D for working people who spend little time outdoors. If supplements are needed, it's advisable to choose ones that come from natural sources and consist of a balanced mix of vitamins and minerals, to ensure optimal absorption and use.
Can I take too much of a vitamin?
Yes, although it's unlikely, it is possible in principle to take in too many vitamins. Excessive intake of vitamins, especially fat-soluble vitamins such as vitamin A, vitamin D, E (the so-called D-alpha-tocopherol) and vitamin K, can lead to vitamin poisoning. The symptoms of vitamin poisoning can differ depending on the vitamin, but they can include nausea, vomiting, headaches, diarrhoea, skin problems and, in severe cases, even organ failure.
Some supplements contain high doses of vitamins that can go beyond what you need. That can make sense when there is a large deficiency, but they shouldn't be taken for too long either.
It's important to stick to the recommended daily dose and to take supplements only on the recommendation of a doctor or nutrition adviser. A balanced diet can normally provide enough nutrients, and it isn't necessary to take supplements unless there is a deficiency or a specific medical indication.
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