Synthetic vitamins, also known as isolated or purified vitamins, are man-made versions of vitamins found in whole foods. While synthetic vitamins may seem like an easy and convenient way to get the nutrients we need, they are not as well absorbed by the body as vitamins and minerals from whole natural sources of foods. In this article, we will examine the absorption of synthetic vitamins compared to whole foods, focusing on vitamin C, vitamin A, vitamin K, vitamin D, and collagen.
Vitamin C is a water-soluble vitamin that is essential for many bodily functions, including the immune system, collagen production, and iron absorption. Whole food sources of vitamin C include oranges, strawberries, kiwi, and bell peppers. A keto-friendly food that is high in vitamin C is bell peppers, which contain about 190mg per cup. However, synthetic vitamin C is not as well absorbed by the body as vitamin C from whole food sources. This is because synthetic vitamins lack the additional micronutrients, enzymes, and cofactors found in whole foods that aid in their absorption. Whole foods also provide a wide range of other beneficial compounds, such as antioxidants and phytochemicals, that synthetic vitamins do not contain. Additionally, synthetic vitamins are often processed at high temperatures, which can damage or destroy some of the nutrients.
Vitamin A is another essential nutrient that is important for vision, immune function, and cell growth. Whole food sources of vitamin A include liver, sweet potatoes, carrots, and spinach. A keto-friendly food that is high in vitamin A is liver, which contains over 20,000IU per 3 ounces. However, synthetic vitamin A is not as well absorbed by the body as vitamin A from whole food sources. This is because vitamin A found in whole foods is in the form of retinoids, while synthetic vitamin A is in the form of retinyl palmitate or acetate. Retinoids are more bioavailable and easily absorbed by the body compared to retinyl palmitate and acetate. Additionally, retinoids also have additional benefits such as reducing the risk of certain cancers and improving vision.
Vitamin K is a fat-soluble vitamin that is essential for blood clotting and bone health. Whole food sources of vitamin K include leafy green vegetables, such as kale and spinach, and fermented foods like natto. A keto-friendly food that is high in vitamin K is kale, which contains about 1000mcg per cup. However, synthetic vitamin K is not as well absorbed by the body as vitamin K from whole food sources. This is because vitamin K found in whole foods is in the form of phylloquinone and menaquinones, while synthetic vitamin K is in the form of menadione. Phylloquinone and menaquinones are more bioavailable and easily absorbed by the body compared to menadione. Additionally, phylloquinone and menaquinones also have additional benefits such as reducing the risk of osteoporosis and improving heart health.
Vitamin D is a fat-soluble vitamin that is essential for bone health and immune function. Whole food sources of vitamin D include fatty fish, such as salmon and tuna, and egg yolks. A keto-friendly food that is high in vitamin D is fatty fish, which contains about 400IU per 3 ounces. However, synthetic vitamin D is not as well absorbed by the body as vitamin D from whole food sources. This is because synthetic vitamin D is in the form of ergocalciferol, while vitamin D found in whole foods is in the form of cholecalciferol. Cholecalciferol is more bioavailable and easily absorbed by the body compared to ergocalciferol. Additionally, cholecalciferol also has additional benefits such as reducing the risk of certain cancers and improving heart health.
Collagen is a protein that is essential for skin, hair, nail, and joint health. Whole food sources of collagen include bone broth, organ meats, and fish skin. A keto-friendly food that is high in collagen is bone broth, which contains a good amount of collagen per serving. However, synthetic collagen supplements are not as well absorbed by the body as collagen from whole food sources. This is because synthetic collagen supplements are often made from hydrolyzed collagen, which is broken down into smaller peptides. These smaller peptides are less effective than the larger peptides found in whole food sources of collagen in terms of promoting healthy skin, hair, nails and joints. Additionally, whole food sources of collagen also contain other beneficial compounds such as amino acids, minerals and vitamins that help with collagen production in the body, which synthetic collagen supplements do not provide.
In conclusion, synthetic vitamins are not as well absorbed by the body as vitamins and minerals from whole natural sources of foods. Eating a variety of whole, natural foods is the best way to ensure that our bodies are getting the most absorbable form of these essential nutrients. When following a ketogenic diet, it is important to pay attention to nutrient intake, but there are still plenty of keto-friendly foods that are rich in these essential vitamins and minerals. By consuming whole foods, you not only get the essential vitamins and minerals but also a wide range of other beneficial compounds that help with their absorption and improve overall health. While synthetic vitamins may seem like an easy and convenient way to get the nutrients we need, they ultimately fall short in providing the same benefits as whole foods.
