Are Synthetic Vitamins Equally Effective as Those Derived from Natural Sources?
Emilia Szymańska
2026-03-20
3 min. read
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Vitamins are a group of organic compounds, the small quantities of which are indispensable for maintaining health, ensuring proper operation of reproductive functions, and for securing the fundamental energy transformations in the body.
Fundamental values of synthetic vitamins
The discussion regarding the usefulness of synthetic vitamins is more intricate than it appears. A cursory glance might suggest that plant-based products are superior due to their natural origins. However, this is not adequate evidence. If the vitamins present in supplements possess the same chemical structure as those occurring naturally, then how will the body differentiate between what grows in the field and what is manufactured in the laboratory? To dispel all doubts, it is necessary to meticulously examine both supplements and natural products, including specific scientific research.
Ascorbic Acid and Its Salt Compounds
Ascorbic acid available in pharmacies is not the same as vitamin C, although it is one of its bioactive forms. However, it differs from that found in food, where another biologically active form of vitamin C is present, namely dehydroascorbic acid. Unlike dietary supplements, which mainly contain ascorbic acid, human studies show that vitamin C in food is absorbed into enterocytes 1.74 times better than isolated ascorbic acid. Other studies also suggest that vitamin C in citrus fruits decomposes slower than synthetically produced ascorbic acid.
Vitamin K and its derivatives
Vitamin K1, also known as philoquinone, is present in plants – this variant of vitamin K does not cause adverse toxic effects, even when consumed in quantities significantly exceeding the recommended daily dose. Vitamin K3, sometimes called menadion, should not be used as an active form of Vitamin K because it leads to anemia and hyperbilirubinemia. Vitamin K3 does not occur naturally and can only be synthesized in the laboratory, but fortunately it is not commonly used in dietary supplements.
Vitamin A and its salts
Vitamin A predominantly occurs as retinyl esters in food, whereas in dietary supplements, we mainly find retinoic acid, which is a metabolite of vitamin A. Animal studies show that synthetic vitamin A decreases the elimination of vitamin E, but this effect has not been registered in the case of consuming naturally-occurring vitamin A. Other research indicates that the vitamin A complex found in food is around 1.5 times more bioavailable and less toxic simultaneously.
Summary
There are numerous instances, but in almost every scenario, natural counterparts are more easily absorbed and safer. Furthermore, fruits and vegetables encompass a broad range of components that science has not yet thoroughly examined. Does this mean that supplements are useless? No. It is a simple assertion that the basis of one's diet should always be rooted in whole foods.