Why Fortified Foods and Synthetic Vitamins May Be Failing You

Many vitamins, including B vitamins, can be sourced from fortified/enriched foods. However, these foods are fortified with synthetic, man-made vitamins. More than 98% of supplements also contain synthetic vitamins. These synthetic vitamins do not function like natural vitamins in the body and can cause negative health effects.

Compared to whole food derived supplements, synthetic vitamins are poorly absorbed by the body, less effective, more likely to be contaminated with harmful substances, and higher risk due to the increased chance of side effects. The production process of synthetic vitamins is often environmentally harmful, as many of these products are synthesized from petroleum.

“Evidence published in Free Radical Research found that it’s not uncommon to find residues of heavy metals, pesticides, petroleum, hexane, and other environmental contaminants like polychlorinated biphenyls and dioxins in synthetic supplements.” (Click here to read the full article)

In addition to these negative effects, common genetic mutations can make it even more difficult to process and use synthetic vitamins, especially B vitamins. For example, MTHFR gene mutations, which affect about 40% of Americans, significantly impair the liver’s ability to process folate, especially the synthetic form, called folic acid. Folic acid binds to folate receptors and blocks natural folate from entering the receptor, which results in a lab test that shows sufficient folate levels, but a body that is cellularly deprived of this essential nutrient. MTHFR also impairs the liver’s ability to detoxify, so any chemicals, including synthetic vitamins, are more likely to accumulate in the body and lead to negative health effects. Many other genetic factors are at play in nutrient metabolism.

The best way to maintain optimal health is to consume whole foods that are nutrient dense, and to only supplement with high quality products when absolutely necessary. There are eight B vitamins that are essential nutrients for optimal health. Ensuring adequate intake through whole food sources and high quality supplements will help you reach your health goals.

Vitamin B1, or thiamin, is vital for energy production and nerve cell function. Food sources rich in thiamin include:

• pork

• fish

• beans and lentils

• blue mussels

• green peas

• sunflower seeds

• yogurt

Vitamin B2, or riboflavin, is necessary for energy production, cellular health, metabolism, and B vitamin regulation. Great dietary sources for this nutrient include:

• dairy products

• beef

• clams

• almonds

• eggs

• pork

• organ meats

• chicken

• salmon

• spinach

Vitamin B3, or niacin, is required for several processes including DNA production and repair, energy production, and skin maintenance. Niacin can be sourced from:

• chicken

• turkey

• salmon

• tuna

• pork

• beef

• brown rice

• legumes

• nuts

• seeds

• bananas

Vitamin B5, or pantothenic acid, is used in body processes involving fatty acids. Dietary sources of vitamin B5 include:

• mushrooms

• chicken

• tuna

• milk

• organ meats

• beef

• avocados

• nuts

• seeds

• yogurt

• potatoes

• eggs

• brown rice

• oats

• broccoli

  
  

Vitamin B6, or pyridoxine, is involved in over 100 enzyme functions, including immune regulation, metabolism, homocysteine regulation, and brain health. Food sources of pyridoxine include:

• beef liver

• tuna

• salmon

• chickpeas

• poultry

• dark leafy greens

• bananas

• papayas

• oranges

• potatoes

• cantaloupe

Vitamin B7, or biotin, is important for digestion and cellular health. Biotin can be sourced from several foods, including:

• beef liver

• eggs

• salmon

• avocados

• pork

• sweet potatoes

• nuts

• seeds

• beef

Vitamin B9, or folate, plays a large role in neural tube development, DNA and RNA formation, protein metabolism, homocysteine regulation, and red blood cell health. Natural sources of folate include:

• dark green leafy vegetables

• legumes

• sunflower seeds

• whole grains

• liver

• aquatic foods

• eggs

• fruits

• asparagus

• avocados

Vitamin B12, or cobalamin, is required for red blood cell formation, DNA production, organ function, and brain function. Dietary sources of vitamin B12 include:

• seafood

• liver

• red meat

• eggs

• poultry

• dairy products

• nutritional yeast

The best way to meet your nutritional needs is through changing your diet to avoid fortified processed foods and to consume organic nutrient dense whole foods. If nutrient deficiencies are still present after changing your diet, it is wise to consider a whole food derived supplement. For personalized nutrition and supplement recommendations, schedule a consultation by contacting Renewed Hope Nutrition.