When picking out supplements, it’s important to know the difference between natural and synthetic vitamin, mineral, and herbal ingredients. Natural ingredients come from whole food sources, meaning they include all the nutrients that work together to help your body absorb them better. On the other hand, synthetic ingredients are made in labs and often lack the full range of nutrients found in nature. By choosing supplements with natural vitamins, minerals, and herbs, you can give your body the essential nutrients it needs to stay healthy and feel great. So, let’s explore how to identify these natural ingredients on supplement labels, helping you make smart, health-conscious choices.

Why Natural Ingredients in Your Supplements Are Important

Natural ingredients in supplements are important because the body recognizes and uses them better, leading to improved absorption and effectiveness. Unlike synthetic ingredients, which are made in labs and may contain fillers, natural vitamins, minerals, and herbs come from whole food sources. These natural compounds work together in harmony, making them easier for the body to absorb and reducing the chance of side effects. As more people learn about the benefits of holistic health, it’s essential to know how to spot natural versus synthetic ingredients so you can make smart, health-conscious choices.

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Vitamins

A

• Natural Forms:
  • Beta-carotene (from carrots, sweet potatoes)
  • Retinol (from liver, fish oil)
• Synthetic Forms:
  • Retinyl palmitate
  • Retinyl acetate

B1 (Thiamine)

• Natural Form:
  • Thiamine (from whole grains, seeds, nuts)
• Synthetic Forms:
  • Thiamine mononitrate
  • Thiamine hydrochloride

B2 (Riboflavin)

• Natural Form:
  • Riboflavin (from eggs, green vegetables, milk)
• Synthetic Form:
  • Riboflavin (Can be synthetically derived. Usually does not name a source on the label when synthetic)

B3 (Niacin)

• Natural Forms:
  • Niacinamide (from meat, poultry, fish)
  • Nicotinic acid
• Synthetic Form:
  • Niacinamide (Can be synthetically derived. Usually does not name a source on the label when synthetic)

B5 (Pantothenic Acid)

• Natural Form:
  • Pantothenate (from meats, avocados, yogurt)
• Synthetic Form:
  • Calcium pantothenate

B6 (Pyridoxine)

• Natural Form:
  • Pyridoxine (from meats, grains)
• Synthetic Form:
  • Pyridoxine hydrochloride

B7 (Biotin)

• Natural Form:
  • Biotin (from eggs, nuts, seeds)
• Synthetic Form:
  • D-Biotin (synthetic biotin)

B9 (Folate/Folic Acid)

• Natural Form:
  • Folate (from leafy greens like spinach, kale)
• Synthetic Form:
  • Folic acid (common in fortified foods and supplements)

B12 (Cobalamin)

• Natural Forms:
  • Methylcobalamin (active form, better absorbed)
  • Adenosylcobalamin
• Synthetic Forms:
  • Cyanocobalamin (cheaper but less bioavailable)

C (Ascorbic Acid)

• Natural Forms:
  • Ascorbic acid (from citrus fruits and vegetables)
  • Calcium ascorbate (buffered form, less acidic)
• Synthetic Forms:
  • Ascorbic acid (Often synthetic in supplements. Usually does not name a source on the label when synthetic)

D

• Natural Forms:
  • Vitamin D3 (cholecalciferol) (This is the preferred form of Vitamin D. This form comes from animal products. Your body can also naturally produce D3 from exposure to sunlight)
  • Vitamin D2 (ergocalciferol) (from plant sources like mushrooms)
• Synthetic Forms:
  • Ergocalciferol (D2) (Often synthetic in supplements. Usually does not name a source on the label when synthetic)

E

• Natural Form:
  • D-alpha-tocopherol (from nuts, seeds, plant oils)
• Synthetic Forms:
  • DL-alpha-tocopherol

K

• Natural Forms:
  • Vitamin K1 (phylloquinone) (from leafy greens)
  • Vitamin K2 (menaquinone) (from fermented foods)
• Synthetic Form:
  • Menadione (less commonly used)

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Minerals

Calcium

• Natural Forms:
  • Calcium carbonate (from limestone, coral, eggshells)
  • Calcium citrate (from citrus fruits)
• Synthetic Forms:
  • Calcium gluconate
  • Calcium lactate

Chromium

• Natural Form:
  • Chromium picolinate (better absorbed)
• Synthetic Form:
  • Chromium chloride (less bioavailable)

Iron

• Natural Forms:
  • Ferrous bisglycinate (from animal-based foods)
  • Heme iron (from red meats, poultry, fish)
• Synthetic Forms:
  • Ferrous sulfate
  • Ferrous fumarate

Iodine

• Natural Forms:
  • Potassium iodide (from seaweed, kelp)
  • Iodine (from natural sea sources)
• Synthetic Form:
  • Sodium iodide (used in iodized salt)

Magnesium

• Natural Forms:
  • Magnesium citrate (from magnesium and citric acid)
  • Magnesium malate (found in fruits)
• Synthetic Forms:
  • Magnesium oxide (less bioavailable)
  • Magnesium sulfate

Potassium

• Natural Forms:
  • Potassium citrate (from fruits, vegetables)
• Synthetic Forms:
  • Potassium chloride
  • Potassium gluconate

Selenium

• Natural Form:
  • Selenomethionine (from foods like Brazil nuts)
• Synthetic Forms:
  • Sodium selenite
  • Sodium selenate

Zinc

• Natural Forms:
  • Zinc picolinate (best absorbed)
  • Zinc gluconate (from fermented glucose)
• Synthetic Forms:
  • Zinc sulfate
  • Zinc oxide (less absorbed)

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Herbs

Ashwagandha

• Natural Form:
  • Withania somnifera root extract (from the root)
• Synthetic Form:
  • Not typically synthetic but can vary in concentration.

Echinacea

• Natural Form:
  • Echinacea purpurea extract (from the plant)
• Synthetic Form:
  • Rarely synthetic; quality depends on the source.

Ginkgo Biloba

• Natural Form:
  • Ginkgo Biloba leaf extract
• Synthetic Form:
  • Rarely synthetic; potency depends on extraction method.

Ginger

• Natural Form:
  • Ginger root powder or extract (from ginger root)
• Synthetic Form:
  • Not typically synthetic but may be diluted with fillers.

Milk Thistle

• Natural Form:
  • Silymarin (from the seeds of milk thistle)
• Synthetic Form:
  • Not common, but low-quality extracts may contain fillers.

Turmeric

• Natural Form:
  • Curcumin (from turmeric root, better absorbed when paired with black pepper)
• Synthetic Form:
  • Synthetic curcumin (rare, lower bioavailability)

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In conclusion, when choosing between natural and synthetic ingredients in supplements, it’s essential to read labels carefully. Look for terms like “whole food,” “organic,” or “plant-based,” as these often indicate natural sources. Additionally, check for the presence of additives, fillers, or artificial colors, which can be red flags for synthetic products. While natural supplements may sometimes come with a higher price tag, they often provide better absorption and fewer side effects, making them worth the investment in your health. By taking the time to understand what’s in your supplements, you can make informed choices that support your overall well-being. Remember, your health is an investment, and choosing quality ingredients is a step towards a healthier you!

Now Foods is one of my favorite supplement brands that I often recommend because they use quality natural ingredients and are affordable. However, it’s important to read the label since some of their supplements may use cheaper synthetic ingredients. For a complete list of brands I recommend and to get a 25% discount through my FullScript store, click here!

This information is for educational purposes only and shouldn’t replace professional medical advice. Always check with a healthcare provider before taking any supplements.