Synthetic Nutrients Vs. Whole Food Nutrients – What's Better?

In nutrition, minerals and vitamins are vital micronutrients. Micronutrients are a category of nutrients that we need in smaller amounts.

Minerals and vitamins occur naturally, and can be consumed as part of your diet.

Minerals are inorganic substances that exist in the soil and water. They are vital for growth, bone health, and overall bodily processes 5.

Examples of minerals include:

• Magnesium

• Potassium

• Iron

• Calcium

Vitamins are organic compounds made by plants and animals 5. Vitamins are crucial for energy, immunity, and various bodily functions 5.

There are two types of vitamins: 

• Fat-soluble 

• Water-soluble. 

Fat-soluble vitamins are vitamins that typically last longer in your system. This is because they can be stored in the liver and body fat. Therefore, these foods are best absorbed with dietary fat.

Examples of fat-soluble vitamins include:

• Vitamin A

• Vitamin D

• Vitamin E

• Vitamin K

On the contrary, water-soluble vitamins do not last long in your system. This is because these vitamins can dissolve in water. This makes it difficult for them to be stored within the body.

Examples of water-soluble vitamins include:

• Vitamin C

• B Vitamins

Nutrients as a whole are an essential part of your diet. Without them, our body would not function properly.

Many of us undeniably require more nutrients. Most U.S. adults fall short of the estimated average requirement. 

This includes:

• Vitamins D and E (around 90%) 2

• Vitamin A (51%) 2

• Vitamin C (43%) 2

Symptoms of nutrient deficiency may include:

• Brittle nails (Calcium)

• Fatigue (Vitamin B1)

• Muscle cramps, spasms, or weakness (Vitamins B1, D, & E)

• Depression (Vitamin B6)

• Weak immune system (Vitamin A)

• Dry skin (Vitamin A)

If you've observed this in yourself, try taking proactive steps. You can do this by ensuring your body receives these essential nutrients. This will support multiple functions within your body for balance.

You can boost your nutrient intake with whole foods or synthetic supplements. Whichever you decide to do, it is important to understand how each choice affects your body.

Although they may seem similar, don’t let this fool you. Understanding their key differences is important for your health. 

There are nutritional and absorption differences between synthetic and whole food nutrients. Knowing this can help you evaluate which option is better for you. This can promote your health long-term.

The following ideas will be covered within the post:

1. Synthetic nutrients

2. Whole food nutrients

3. Nutritional differences

4. Absorption differences

5. How to incorporate whole foods into your diet

6. When to take a synthetic nutrient

Let’s discuss these differences!

Synthetic Vitamins

So what is a synthetic nutrient? A synthetic nutrient is made in a lab out of chemical compounds.

These synthetic nutrients are typically found in:

• Dietary supplements

• Fortified foods

They are designed to mimic natural nutrients that are found in our food. However, they are not completely identical to whole food nutrients. 

This is because of their nutritional value and the way they are absorbed within the body. We will dive into this more towards the end!

Whole Food Nutrients

Whole food nutrients are nutrients in whole foods. These are essential for various body functions. 

Sources of whole food nutrients include:

• Fruits

• Vegetables

• Whole grains

• Nuts

• Seeds

• Legumes

• Animal sources like meat, fish, dairy, and eggs

These foods provide essential nutrients for optimal body function. They help our body function by supporting different systems throughout our body.

This includes support to our:

• Immune system

• Digestive system

• Endocrine system

• Cardiovascular system

• Reproductive system

• Cognitive function

• Detoxification

Unlike synthetic nutrients, whole food nutrients are not created in a lab. In other words, they are naturally sourced.

Nutritional Differences

One main difference between the two nutrients is the nutritional value. 

In synthetic nutrients, there is usually an isolation of a specific nutrient. In other words, there is not a lot of nutritional value.

Dissimilarly, in whole foods, you're getting a variety of nutrients. This occurs because foods encompass a multitude of components beyond vitamins alone.

• For example, consider avocados, nutrient-dense with vitamins and healthy fats. They supply vital vitamins and minerals in addition to promoting healthy fat intake.

Utilizing whole foods as your source of nutrients can support many systems. This happens as your body consumes a variety of nutrients through whole foods.

Absorption Differences

Another key difference between the two is absorption. 

Synthetic nutrients are less bioavailable than whole food nutrients. This means that synthetic nutrients may not be absorbed as well. This is because various body components collaborate to enhance nutrient absorption and efficacy.

Synthetic nutrients lack this synergy, which can cause issues. More specifically, this can lead to imbalances and decreased efficiency.

How to Incorporate Whole Food Nutrients Into Your Diet

At this point, you might have decided that whole food nutrients suit you best. So how should you incorporate whole food nutrients into your diet? 

It may be easier than you think! Numerous nutrient-rich foods can benefit your health and well-being. Incorporate whole food nutrients by maintaining a balanced diet for optimal health.

To do this:

1. The first step is to evaluate your diet for nutrient deficiencies. 

   This may enable you to make vital changes for improved well-being. Note that this does not mean to cut out any food components. Instead, be mindful of how you include nutrients to support your needs.

2. Next, ensure that your diet is well-balanced with nutrient-dense food. 

   This is ultimately the key to getting all the nutrients that your body needs.

A balanced diet provides essential nutrients and benefits overall well-being significantly. A balanced diet keeps blood sugar stable, enhances meal satisfaction, and supports long-term well-being.

To eat a balanced diet, incorporate the following food components into each meal:

• Carbohydrates

• Proteins

• Fats

These food components work together to ensure you feel your best. Try doing this for every meal and snack!

• For snack ideas and a better understanding on how to create a balanced meal or snack, click here!

• For further guidance on building a personalized meal plan while having support from a registered dietitian, set up a 1:1 nutrition session here!

When to Take a Synthetic Nutrient

So far, we have learned that whole foods offer a variety of nutrients. Synthetic vitamins may be helpful in specific cases as well. If you have nutrient deficiencies or absorption issues, a supplement may be necessary.

This is commonly the case in: 

• Women who are pregnant or breastfeeding (lacking folate)

• Vegans or vegetarians (lacking vitamin B12) 1

You can find out if you have a deficiency through the various symptoms mentioned earlier. Beyond physical signs, there are other ways to know you’re deficient. For instance, you can get your blood work done through a doctor.

Common deficiencies that they can test for in blood work include:

• Vitamin D

• Iron

• B12/B complex

• Folate

• Magnesium

• Calcium

• Iodine

Understanding your deficiencies is extremely important. It is the first step to feeling better physically, emotionally and mentally. Once you understand your deficiencies, you can begin improving your nutrient intake.

It is especially important to consider deficiencies in pregnant or breastfeeding women. As mentioned, it is common for these women to lack folate. 

A gene mutation exists that does not properly convert folate within the body 3. Around 30-40% of Americans have a mutation in this gene 4. For women with this mutation, this makes synthetic forms a more effective option for absorption.

Overall, it is vital that your body is receiving adequate nutrients. If your body is unable to do so, taking a synthetic nutrient can be beneficial.

Take Home Message

To recap, whole food nutrients are beneficial for getting a variety of nutritional value. Alternatively, supplementing with synthetic vitamins can help if you have trouble absorbing nutrients from food.

So what now? You can start incorporating dietary sources of essential nutrients within each meal. However, synthetic nutrients are a good alternative if this is not feasible. 

Long-term, I would encourage you to incorporate whole foods nutrients into your diet as this option supports many systems within your body. 

Ultimately, you know your body best. Take this knowledge and use it to your advantage to benefit you and your body!

References:

1. Bali, A., & Naik, R. (2023). The Impact of a Vegan Diet on Many Aspects of Health: The Overlooked Side of Veganism. Cureus, 15(2), e35148. https://doi.org/10.7759/cureus.35148 

2. Kiani, A. K., Dhuli, K., Donato, K., Aquilanti, B., Velluti, V., Matera, G., Iaconelli, A., Connelly, S. T., Bellinato, F., Gisondi, P., & Bertelli, M. (2022). Main nutritional deficiencies. Journal of preventive medicine and hygiene, 63(2 Suppl 3), E93–E101. https://doi.org/10.15167/2421-4248/jpmh2022.63.2S3.2752

3. MedlinePlus. (2019, October 1). MTHFR gene. MedlinePlus. Retrieved October 22, 2023, from https://medlineplus.gov/genetics/gene/mthfr/ 

4. Soliman, M., & Kubala, J. (2022, March 27). What Is the MTHFR Gene? Healthline. Retrieved October 22, 2023, from https://www.healthline.com/health/mthfr-gene#variants

5. Streit, L. (2023, July 13). Micronutrients: Types, Functions, Benefits and More. Healthline. Retrieved October 25, 2023, from https://www.healthline.com/nutrition/micronutrients#definition