Today’s post comes from Kristin Savory, a licensed acupuncturist who specializes in women’s hormone and thyroid imbalances. After years of working with various supplements, she switched to food-based supplements in her practice with excellent results.
Are your supplements synthetic?
If you’re into health then you’ve probably been known to cruise the supplement section of your local health food store from time to time. Maybe you’re even taking supplements recommended from your health care practitioner.
Over and over, we’ve been told that we need to take supplements because our diets are lacking vital nutrients.
But what’s really going on in those supplement bottles?
We don’t hear much discussion about synthetic supplements. Even as a health care professional, I assumed the nutrients in the high-end brand of supplements I was taking—and selling to patients—were extracted from a natural source. The Vitamin C (ascorbic acid) I was taking must have been from oranges or some other food, so that it was in a form my body could easily absorb.
Boy, was I wrong.
Whole Food vs. Synthetic Supplements
There’s a big difference between nutrients from whole foods and the nutrient ingredients used in the vast majority of supplements. After all, supplements are a billion- dollar industry aimed at maximizing profit. With modern day marketing, many popular supplement recommendations, from the necessity of a daily multi to high-dose vitamin D, are being sold to us.
Take a carrot for instance.
Carrots are loaded with nutrients. Bigwigs like beta-carotene (a precursor to vitamin A) and ascorbic acid (vitamin C), as well as lesser-known players like folicin and mannose. In fact, scientists have isolated about 200 nutrients and phytonutrients in the humble carrot.
These 200 nutrients work together in mysterious ways. The little guys help get the big guys and vice versa, There are enzymes, coenzymes, co-vitamins , minerals, and other factors that help the nutrients work together synergistically.
Scientists don’t know how all this works, and they probably never will. It’s the magic and mystery of nature.
Take a look at the standard multi-vitamin label. We’re content when we see 20 ingredients listed in high percentages. Now think about that carrot again. There’s over 200 known nutrients in that carrot. Foods are complex in their nutrients because nutrients need each other to be properly absorbed and integrated into our bodies.
In our culture, we’re used to the idea that “more is better.” If beta-carotene is good for the eyes, then a whole bunch of beta-carotene must be really good for the eyes.
This type of thinking is not how Mother Nature works when it comes to nutrition.
Foods are balanced. Foods are loaded with lots of nutrients but never in megadose quantities. You’d be hard-pressed to find a food with 1,000 mg of ascorbic acid, let alone the 5,000 mg–10,000mg doses often sold at stores or from health care professionals.
Whole-food whiz Judith DeCava, CNC, LNC writes in her book The Real Truth About Vitamins and Antioxidants:
Natural food concentrates will show a much lower potency in milligrams or micrograms. This is frequently interpreted to mean they are less effective, not as powerful. Unfortunately, the `more is better’ philosophy is far from nutritional truth.
Vitamins are part of food complexes and must be associated with their natural synergists (co-workers) to be properly utilized and be a potent nutritional factor. In other words, a minute amount of a vitamin that is left intact in its whole food form is tremendously more functional, powerful, and effective nutritionally than a large amount of a chemically pure, vitamin fraction.
In the case of nutrition, “more” definitely isn’t better.
So where are supplement manufacturers getting the nutrients to make their pills?
Most of what’s being sold to us (even the supps with the healthy folks and rainbows on the label) are chemicals, repackaged in creative ways.
Most supplements contain mega-dose vitamin isolates without their little guy partners, also known as vitamin fractions. Others are simply chemical compounds made in factories, also known as pure, crystalline vitamins.
Both are synthetic and both are a detrimental to long-term health because they’re man-made, not nature-made.
Mother Nature knows best. Nutrients need each other to work effectively in our bodies. The big guys need the little guys just as much as the little guys need the big guys.
When we take supplements in high doses or in isolation from their natural counterparts, there will be consequences. Initially, our bodies might do well with these synthetics because of our extreme deficiencies. But over the course of time, synthetic vitamins can create even deeper deficiencies.
Quality Over Quantity
DeCava notes that synthetic Thiamine (B1: a common chemical ingredient of most standard multivitamins) “will initially allay fatigue but will eventually cause fatigue by the build-up of pyruvic acid. This leads to the vicious cycle of thinking more and more Thiamine is needed, resulting in more and more fatigue along with other accumulated complaints.”
But perhaps this story of a medical doctor held captive during the Korean War [1950-1953] is the most telling example.
After a period of time with a poor diet, his fellow prisoners of war began to show signs of beriberi, a disease that results from a severe thiamine deficiency.
After contacting the Red Cross, they sent him some vitamin B1 in the synthetic form, Thiamine HCL. What happened to his patients with the pure-crystalline fraction? They continued to decline.
In fact, the plague worsened until that same doctor listened to a couple of guards who told him that rice polish(known today as rice bran)could be used to alleviate the symptoms. The doc started feeding his patients the rice polish one teaspoon at a time. Within a short period, his patients’ improved and the beriberi plague ceased.
Bottom line is that nature’s nutrients are packaged to perfection. A simple teaspoon of rice polish outperformed a high-dosage, synthetic compound.
How to determine if your supplements are synthetic or food-based
Does this mean we have to throw out our supplements altogether? Not so fast.
First we need to know the difference between whole-food concentrates and synthetic supplements. It’s all in the label.
Read the ingredients. The ingredients tell it all. If a nutrient is listed as a food like liver, a glandular, an herb, fish oil, pea vine, or alfalfa, you’re good to go. If there are chemical names like niacin, thiamine, or tocopherols, you’ve got a synthetic on your hand.
In nature, B vitamins come from the likes of nutritional yeast and liver, not niacin or thiamin. Vitamin C comes from green leafy vegetables, citrus, and buckwheat juice, not ascorbic acid. You’ll find vitamin E in wheat germ oil and pea vine, not in tocopherols.
Look at the DV percentage. The percentage of Daily Value is based on chemically pure vitamin fractions. If the nutrient on the label is listed at 100% or more, you’ve likely got a synthetic product on your hands. Remember, nature is low dose but highly potent.
Beware of singular vitamins. Mother Nature works in tandem. Her nutrients are never found alone. If you’re taking a supplement all by itself, such as vitamin E or D, it’s guaranteed to be synthetic.
Don’t buy the hype. The supplement industry is an industry just like anything else. Major supplement manufacturers often sponsor studies and/or donate money to research programs at universities likely having some influence on both the study design and the results and conclusions reached.
The simple truth is that profit margins are much higher when manufacturers replicate standardized compounds rather than go through the careful, labor-intensive, more expensive process of compounding whole foods.
When it comes to supplements, it’s safer to stick with intuition and follow Hippocrates’ advice: “Let food be thy medicine and medicine be thy food.”
As always, it’s great to hear from you in the comment section. I wonder, what’s your experience with supplementation? Tell me, have you had great success taking a supplement or have you noticed your health starting to slide?
Note from Lauren: I put together the below list, which shows examples of foods and food-based supplements that will deliver vitamins A, B, C, D, E and K.
Vitamin A – Interestingly, you won’t get vitamin A from carrots or sweet potatoes, since the conversion of beta carotene to the useable form of vitamin A is virtually insignificant (learn more). Grassfed/pastured liver is the best source of bioavaiable vitamin A, and an easy way to get a daily dose of liver is through desiccated liver capsules, found here, or Homemade Liver Pills, recipe here. Fermented cod liver oil (this one) also provides a potent dose of vitamin A with its cofactors. Pastured egg yolks also contain some true vitamin A.
B vitamins – Grassfed liver, pastured egg yolks and pastured red meat provides an excellent source of a range of B vitamins. Standard Process, a food-based supplement line available through certain health care providers (such as many naturopaths) also carries a great food-based B vitamin supplement.
Vitamin C – Citrus fruits, berries and tropical fruits are an excellent source of this vitamin. Interestingly, potatoes are also high in C, if you eat the skin! Camu camu powder, acerola powder and rosehip powder – such as these options - provides a powerful punch of whole-food vitamin c. Add half to a full teaspoon to your daily smoothie.
Vitamin D - Cod liver oil, a time-honored superfood, is a rich source of fat-soluble vitamin D with the necessary co-factors. Lard and wild salmon are also rich in vitamin D with its cofactors. Egg yolks from pastured chickens are another good source.
Vitamin E – Get this essential antioxidant vitamin though sunflower seeds, pastured eggs, almonds, avocado and leafy greens. As a fat-soluble vitamin, it requires fat to be utilized in the body. So add a dollop of ghee or butter to your steamed spinach to aid vitamin E absorption.
Vitamin K – There are three types of vitamin K: K1, K2 and K3. K3 is synthetic, and should be avoided. K1 is found in leafy greens and cruciferous veggies. k2, the most important and potent type of vitamin K, is found only from animal sources with the exception of natto (a sticky fermented soy product). You’ll get K2 by consuming dairy from grassfed ruminants, eggs, liver, beef and chicken.
About Kristin Savory
Kristin Savory, LAc, helps women heal their thyroids and balance their hormones so they can live their most vibrant lives. She does this naturally through acupuncture and the wisdom of whole-food nutrition. Hop on her newsletter by clicking here and find delicious Recipes to Heal Your Thyroid and learn the first steps towards Balancing Your Hormones Naturally at www.kristinsavory.com