Synthetic vs Natural Vitamins
Does "natural" actually matter?
TL;DR
For MOST vitamins, your body can't tell the difference. same molecule. Exceptions: Vitamin E (natural d-alpha is better than synthetic dl-alpha), Folate (methylfolate better for some people), B12 (methylcobalamin may be better). Don't pay premium for "natural" vitamin C.
ANatural / Food-Sourced
Wins
- +Vitamin E: d-alpha-tocopherol is 2x as potent as synthetic dl-alpha
- +Folate: Methylfolate bypasses MTHFR issues
- +Comes with cofactors (sometimes)
- +Marketing makes you feel good
Loses
- -2-5x more expensive
- -For most vitamins, zero difference
- -Natural ≠ better absorbed for most
- -"Natural" is often marketing, not chemistry
BSynthetic
Wins
- +Same molecule for most vitamins
- +Much cheaper
- +More stable and consistent
- +Vitamin C is identical either way
- +Easier to get precise doses
Loses
- -Vitamin E: synthetic dl-alpha is inferior
- -Folic acid may be issue for MTHFR variants
- -No marketing feel-good factor
The Verdict
Natural matters for E and folate, not for most else
Your body doesn't care if ascorbic acid came from an orange or a lab. The molecule is identical. But vitamin E IS different. natural (d-alpha) is genuinely better retained. And folate vs folic acid matters for people with MTHFR variants. Know which is which before paying premium.
Choose Natural / Food-Sourced When:
- Vitamin E (d-alpha-tocopherol, not dl-alpha)
- Folate if you have MTHFR variants (use methylfolate)
- B12 (methylcobalamin may have slight edge)
- Whole-food multivitamins if you want cofactors
Choose Synthetic When:
- Vitamin C (no difference)
- Vitamin D (no difference)
- Most B vitamins (identical molecules)
- Minerals (no natural vs synthetic. just different salts)
- You want to save money on effective supplements
The Bottom Line
Don't pay for "natural" vitamin C. Do consider natural vitamin E and methylfolate. Know when it matters.
More VS Battles
About this information: Our recommendations draw from peer-reviewed clinical trials, systematic reviews, and the same medical databases your doctor uses. These statements have not been evaluated by the FDA. Supplements are not intended to diagnose, treat, cure, or prevent any disease.
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