Supplements: Natural or synthetic

Have you ever wondered if the supplement you’re taking is natural or synthetic?

Here's a comprehensive list of essential vitamins and minerals, and for each, I’ll include:

1.  Best natural or bioavailable form (what your body uses most easily)

2.  Forms to avoid (synthetic, poorly absorbed, or irritating types)

3.  Natural food sources (optional, for comparison)

 (This is what I found on the internet—BUT one vitamin that is listed as “natural”… Vitamin C, I have circled because yes, in that form it’s natural but it comes from a fungus and I’m not a big fan of that.)

 VITAMINS

 1. Vitamin A

·      Best form (in supplements): Beta-carotene (from plants), Retinyl palmitate or retinyl acetate (animal based)

·      Avoid: excessive synthetic retinol unless medically indicated

·      Natural food sources: Carrots, sweet potatoes, liver

  2. Vitamin B1 (Thiamine)

·      Best form in supplements: Benfotiamine or thiamine mononitrate

·      Avoid: thiamine hydrochloride (less stable)

·      Natural food sources: Whole grains, pork, legumes

 3. Vitamin B2 (Riboflavin)

·      Best form in supplements: Riboflavin 5 phosphate (active form)

·      Avoid:  Plain riboflavin is okay but less bioavailable

·      Natural food sources: Eggs, almonds, milk

 4. Vitamin B3 (Niacin)

·      Best form in supplements: Nicotinamide (niacinamide) – non flushing, Inositol hexanicotinate – slow release

·      Avoid:  Nicotinic acid (causes flushing at higher doses)

·      Natural food sources: Poultry, tuna, mushrooms

 5. Vitamin B5 (Pantothenic Acid)

·      Best form in supplements: Calcium pantothenate

·      Natural food sources: Avocados, broccoli, eggs

 6. Vitamin B6

·      Best form in supplements:  Pyridoxal 5 phosphate (P5P) – active form

·      Avoid: Pyridoxine hydrochloride – less effective, may cause nerve issues in high doses

·      Natural food sources:  Bananas, chickpeas, potatoes

  7. Vitamin B7 (Biotin)

·      Best form in supplements: dBiotin (natural form)

·      Natural food sources:  Eggs, nuts, seeds

 8. Vitamin B9 (Folate)

·      Best supplement form: 5MTHF (L-methylfolate) – best for absorption, especially if MTHFR gene mutation is present BUT other genes may not tolerate methyl donors

·      Avoid: folic acid (synthetic, poorly converted by some people)

·      Natural food sources: Leafy greens, legumes

 9. Vitamin B12

·      Best supplement form: Methylcobalamin or Adenosylcobalamin (natural, active) {Again, other genes in the methylation panel may not tolerate methylated}

·      Avoid: cyanocobalamin (contains a cyanide molecule; requires conversion)

·      Best food sources:  Animal products, nutritional yeast (fortified)

 10. Vitamin C

·      Best supplement form: Ascorbic acid (natural and effective) or

·      Buffered forms (e.g., calcium ascorbate) for sensitive stomachs

·      Natural food sources:  Citrus fruits, berries, peppers

 11. Vitamin D

·      Best supplement form: Vitamin D3 (cholecalciferol) – ideally from lichen (for vegans)

·      Avoid: vitamin D2 (ergocalciferol) – less effective

·      Natural sources: Sunlight, fatty fish, egg yolks

 12. Vitamin E

·      Best supplement form:  d alpha tocopherol (natural form)

·      Avoid: dl alpha tocopherol (synthetic) (anything with dl in front of it is typically synthetic)

·      Natural food sources: Nuts, seeds, spinach

  13. Vitamin K

·      Best supplements form K2 (MK7 form) – long lasting, better for bones and heart or

·      K1 (phylloquinone) – from leafy greens

·      Avoid: synthetic K3 (menadione) – toxic

·      Natural food sources:  Natto, kale, spinach

 MINERALS

Most minerals are best absorbed when chelated (bound to amino acids) or in natural ionic or food-based forms.

 1. Calcium

·      Best supplement form: Calcium citrate, calcium malate, or hydroxyapatite (from bone)

·      Avoid: calcium carbonate (cheap, can cause gas, poorly absorbed without acid)

·      Natural food sources: Leafy greens, dairy, sardines

 2. Magnesium

 Best supplement forms: Magnesium glycinate, malate, threonate (brain), or citrate

 Avoid: magnesium oxide (low absorption, laxative effect)

 Natural food sources: Nuts, seeds, greens

 3. Zinc

·      Best supplement form: Zinc picolinate, citrate, glycinate, or monomethionine

·      Avoid: zinc oxide (poor absorption)

·      Natural food sources:  Meat, shellfish, pumpkin seeds

 4. Iron

·      Best supplement form:  Heme iron (from animals), ferrous bisglycinate (gentle, well absorbed)

·      Avoid: ferrous sulfate (can cause constipation, GI distress)

·      Natural food sources: Red meat, spinach, lentils

 5. Selenium

·      Best supplement form:  Selenomethionine (natural, best absorbed)

·      Avoid: sodium selenite (synthetic form)

·      Natural food sources:  Brazil nuts, seafood

 6. Iodine

·      Best supplement form: Potassium iodide, or natural seaweed derived iodine

·      Avoid: excessive kelp without quality control (can vary in dose)

·      Natural food sources: Seaweed, iodized salt

 7. Copper

·      Best supplement form: Copper bisglycinate or copper gluconate

·      Avoid: copper sulfate (harsh on stomach)

·      Natural food sources: Liver, nuts, seeds

 8. Chromium

·      Best supplement form: Chromium picolinate or chromium polynicotinate

·      Natural food sources:  Broccoli, whole grains

 9. Manganese

·      Best supplement form:  Manganese chelates (e.g., gluconate or bisglycinate)

·      Natural food sources: Whole grains, nuts, legumes

 10. Molybdenum

·      Best supplement form: Molybdenum glycinate or sodium molybdate

·      Natural food sources: Legumes, grains

 11. Boron

·      Best supplement form: Boron citrate or boron glycinate

·      Natural food sources: Apples, avocados, prunes

 12. Potassium

·      Best supplement forms: Potassium citrate, potassium gluconate

·      Natural food sources: Bananas, sweet potatoes, coconut water

 13. Phosphorus

·      Naturally found in food; rarely needed as a supplement

·      Natural food sources: Meat, dairy, legumes

 14. Sulfur

·      Best supplement forms: Found in amino acids (methionine, cysteine), MSM (methylsulfonylmethane) is a supplemental form (not recommended for people who have sulfur sensitivities OR a gene mutation that is sensitive to sulfur in the methylation cycle)

·      Natural food sources: Garlic, onions, eggs

Tips:

·      Look for chelated minerals (glycinate, malate, etc.)

·      Active or methylated vitamin forms are often best (e.g., 5MTHF for folate, methylcobalamin for B12)

·      Avoid synthetic forms like dl, oxide, or sulfate unless guided by a doctor

·      Wholefood based multivitamins (from fermented or concentrated food) can be gentler and more effective