Talk to any nutritionist, and they will all agree on a “food first” approach when it comes to nutrition. In other words, a supplement regimen is not designed to replace a quality diet, but instead, supplementation should help to fill nutritional gaps that may exist. And unfortunately, for most of us, there are many gaps when it comes to daily macro- and micronutrient intake.

But this concept of “food first” can get a bit confusing when it comes to the vitamins that are being marketed as “whole-food” or “food-based.” The marketing around these formulas tends to insinuate that these nutrients are better in some way, or potentially more absorbable.

But is that really the case?

While the word “synthetic” might conjure up an image of a laboratory full of chemicals, and “natural” might allude to freshly harvested fruits and vegetables – what do these terms really mean when it comes to vitamins, minerals, and other nutrients?

Are synthesized nutrients “bad” and natural ones “good”?

At Thorne, we are all about the science, so this article will explore the evidence around different forms of nutrients and help to separate fact from fiction when it comes to quality nutrition that your body can actually absorb.

What does it mean to be “synthetic”?

While this term might give the false impression that a product contains chemicals that could be harmful to the body, this is absolutely not true.

In the supplements industry, many ingredients used in formulation have been converted and purified from other starting materials, many of which are from natural sources. We use terms like “synthetic” when something has been synthesized from simpler forms or ingredients, like amino acids or glucose (sugar). The use of such a term should not induce fear or distaste – on the contrary, many synthetic forms of nutrients are superior when it comes to the body’s utilization of those nutrients, as well as their purity and potency.

Are some vitamins better in their “natural” form?

Although certain forms of nutrients are better absorbed in nonsynthetic (or “natural”) forms, like d-alpha tocopherol vs. dl-alpha tocopherol, this is not the case for all nutrients, as highlighted above. In fact, in many cases, the synthesized forms of nutrients are superior when it comes to clinical evidence of efficacy, absorption and bioavailability, consistency of potency, and safety profile. Just as Thorne utilizes d-alpha tocopherol as our source of vitamin E, we carefully select the form of each nutrient we use based on its scientifically researched efficacy, absorption, and safety.

Form affects absorption

Different forms of nutrients can have vastly different rates of absorption and bioavailability. Minerals, like zinc and magnesium, for example, have been found to be significantly better absorbed when they are bound to amino acids, like glycine. This is an example of synthesizing a mineral formula since neither zinc nor magnesium exist in nature bound to glycine. They have to be introduced to each other in a lab setting.

Thorne takes into consideration each individual ingredient’s applicable properties and supporting research when deciding what forms to use for our products. The antioxidant resveratrol, for example – although it can be found in and sourced from several botanicals (and red wine), the evidence shows that the synthesized form is more stable, tends to be better absorbed by the body, more adequately utilized, and able to be delivered with a greater assurance of purity and potency.1

Another important example of synthetic nutrients exhibiting superior bioavailability are the methylated forms of folate (vitamin B9) and vitamin B12. Methyl-folate (5-MTHF) and methylcobalamin are considered “active” forms of these nutrients. When we consume these nutrients from food, the body must convert them into these active forms. Unfortunately, there are many individuals in whom this conversion process is limited, often due to variants or mutations in the MTHFR gene, known as SNPs− single nucleotide polymorphisms.

Mutation vs. variant: What’s the difference?

The term “mutation” is often used in genetics when a variation in a gene is rare, but as the study of genetics has evolved, it has become clear that many genes have variations that occur in the general population quite often. As a general rule, the term “mutation” is used when a particular variation in a gene occurs in less than 1% of the population, whereas the term “variant” is used when that occurrence happens in more than 1% of the population.

How common are MTHFR variants?

As far as the MTHFR gene, current estimates indicate that approximately 25% of the world population has at least one polymorphism that could significantly hinder their ability to adequately convert food forms of folate into the active, tissue ready form – 5-MTHF.2

There is also a subset of the population with multiple variants in the MTHFR gene, which can put them at even greater risk for poor methylation, which is linked to increased risk of other diseases, including osteoporosis, and elevated homocysteine – a risk factor for cardiovascular disease.2

Yeast-free and bioavailable B vitamins

Another consideration is that B vitamins that are considered “naturally sourced” are generally derived from yeast, which might not be appropriate for everyone.

Thorne’s B vitamins are all yeast-free and delivered in forms that the body can readily use. In addition to the methylated forms of folate and B12, vitamins B2 and B6 are provided in their active, phosphorylated forms as riboflavin 5'-phosphate and pyridoxal 5'-phosphate, respectively. These synthesized forms deliver superior utilization by the body and are particularly beneficial for those with methylation challenges.

Questions about food-derived nutrients

The nutrients that Thorne selects for our formulas – whether they are synthesized or isolated from various other foods and ingredients – have a long history of safety and efficacy.

Although nutrients from other companies claiming to be derived directly from food might seem appealing, such sourcing does raise several questions and concerns, particularly as the process by which these products are derived, isolated, and purified is not entirely clear nor readily disclosed by these companies.

Is the product simply a concentration of whole fruits and vegetables?

If this is the case, is it possible that the product is also delivering a concentration of less desirable ingredients unfortunately present in our food supply, like heavy metals and pesticides?

Some questions to consider:

Food is more than vitamins and minerals

Some “food-based” vitamins appear to simply isolate a vitamin from food, rather than concentrate a whole food. But it should be said that whole fruits and vegetables offer a benefit far greater than simply the vitamins and minerals that they contain. Plants and botanicals are rich sources of beneficial phytonutrients, including polyphenols and antioxidants, as well as beneficial fiber that feeds the microbiome.

So, if a “food-based” vitamin is only delivering the isolated micronutrient from the foods, but not the whole food itself, doesn’t that mean that the beneficial phytonutrients are also removed?

And if the formula is not a concentrated food product, but rather nutrients that have been isolated from foods (food derivatives), what is involved in that process?

Synthesized nutrients with added food “blends”?

Although it is difficult to surmise how various “food-based vitamins” are manufactured, many of the labels appear to indicate that the vitamins and minerals are isolated nutrients with food “blends” added to the formula. Many of these “food blends” deliver approximately 250 mg of a “proprietary blend” of fruits and vegetables. For context, this is the equivalent of about one-half of a single raisin, which brings up the question of whether this is enough “food” to significantly impact health and well-being. 

Do I really need a multivitamin and mineral at all?

As we highlight a “food first” approach, many people ask, “If I eat healthy, do I really need to take a multi?”

In truth, even those who eat a consistently healthy diet can struggle to obtain all the essential micronutrients that they need from food alone. This is, at least in part, due to the fact that many of the fruits, vegetables, and grains in our food supply contain far fewer vitamins and minerals than they once did.3  A 2004 study of 43 garden crops, grown in the United States between 1950 and 1999, revealed that during this 50-year period, the nutrient density of these foods suffered declines between 6-30%.3

So, eating a healthy diet might not be enough to ensure adequate intake of nutrients overall, particularly water-soluble nutrients that cannot be stored by the body and therefore are needed in a steady supply each day. B vitamins fall under this category of water-soluble nutrients, and since these vitamins are essential for converting the foods that we eat into cellular energy in the form of ATP, insufficient intake can take its toll on our energy levels and much more.

If you are looking for a convenient, easy-to-digest formula with a comprehensive blend of vitamins and minerals in their most absorbable forms, look no further than Thorne.

Basic Nutrients 2/Day features a comprehensive vitamin and mineral formulation with methylated forms of folate and vitamin B12, as well as minerals in highly absorbable forms.

It’s not guesswork – it’s science.

References

  1. Salehi B, Mishra AP, Nigam M, et al. Resveratrol: A double-edged sword in health benefits. Biomedicines. 2018;6(3):91. 
  2. Graydon JS, Claudio K, Baker S, et al. Ethnogeographic prevalence and implications of the 677C>T and 1298A>C MTHFR polymorphisms in US primary care populations. Biomark Med. 2019;13(8):649-661. 
  3. Davis DR, Epp MD, Riordan HD. Changes in USDA food composition data for 43 garden crops, 1950 to 1999. J Am Coll Nutr 2004;23(6).669-682.