Natural Vitamin C Vs Synthetic Vitamin C: What's The Difference?
Is natural Vitamin C the best form of Vitamin C? Know the difference between natural and synthetic Vitamin C here.
Vitamin C is celebrated for its immune-boosting, skin-enhancing, and antioxidant properties. However, not all Vitamin C sources are created equal. The debate between natural Vitamin C vs synthetic Vitamin C often leaves consumers wondering which form is superior. This article explores their differences, benefits, and the best ways to meet your daily Vitamin C needs.
RELATED: The Effect Of Vitamin C On The Body
Vitamin C: Natural vs Synthetic
Vitamin C, chemically known as ascorbic acid, is a vital nutrient our bodies cannot produce. It must be obtained through diet or supplements. The primary debate revolves around natural Vitamin C—derived from whole foods—and synthetic Vitamin C, which is lab-manufactured.
Natural Vitamin C, found in fruits and vegetables like oranges, kiwi, and broccoli, comes with bioflavonoids and other phytonutrients that aid absorption. Conversely, synthetic Vitamin C is a man-made replica often used in fortified foods and supplements. While chemically similar, their impact on the body can differ significantly.
How to Get Vitamin C Complex Daily
With the cold and flu season upon us, it's time to get educated on the type of Vitamin C that’s best for you.
Vitamin C is probably one of the first that comes to mind when someone mentions vitamins. It staves off the dreaded pirate scurvy, bolsters the immune system, acts as an antioxidant, and keeps the skin younger, firmer, and healthier.
Humans don’t make Vitamin C on our own and so, we must rely on food for our daily vitamin requirements: we chug our orange juice, try to eat well when we can, and take our vitamins.
Known by its chemical name ascorbic acid, Vitamin C can be obtained from various food sources. They are mainly found in fruits and vegetables.
But not everyone can get the recommended daily intake of Vitamin C because many people don’t eat five to nine servings of fruits and vegetables every day.
That’s where supplementation comes in.
People who want to get 100% of Vitamin C daily but can’t get it from natural food sources turn to supplementation to fill in the gap.
Of course, there are organic Vitamin C supplements, but most of the time, people turn to synthetic vitamins and Daily multi-v instead.
Vitamin C Varieties
There are two forms of Vitamin C variety: L and D.
The L variety can be found in both natural and synthetic forms of ascorbic acid. It’s the best form of Vitamin C to take.
You absorb L-ascorbic acid naturally from fruits, vegetables, and whole foods. Most supplements also carry a synthetic version of the L variety.
Meanwhile, D-ascorbic acid cannot be found in nature.
Chemically, it looks identical to the L variety, but D-ascorbic acid differs at the molecular level. It is not used in supplements because it cannot be synthesized by the body.
Synthetic Vitamin C Is Isolated
You may be surprised to find out that almost all multivitamins (including Vitamin C in these multivitamins) are made using synthetics.
Synthetic means “man-made” and not found in nature. But many of these vitamins still claim to be “natural” since scientists have decided the synthetics are similar enough to their whole-food counterparts to be used in the same way.
This is, of course, a fallacy. Synthetic vitamins are not created in the same way as nature does and do not have the same compounds upon completion.
Synthetic Vitamin C is created by taking corn starch and breaking it down with heat, enzymes, acetone, and hydrochloric acid to make ascorbic acid.
Ascorbic acid is found in nature but only in small amounts as part of a complete complex of phytonutrients that all come together as natural Vitamin C.
What are phytonutrients? These are compounds found in fruits and vegetables that help prevent disease and infections in humans.
Natural sources of Vitamin C include the following:
- Ascorbic acid
- Ascorbigon
- Tyrosinase
- J factors
- K factors
- P factors
- Rutin
- Bioflavonoids
These all work together. The isolated and synthetic ascorbic acid form of Vitamin C found in fortified foods, vitamins, and pasteurized foods are just a small piece of what your body is looking for.
When we take ascorbic acid alone, it forces the body to scavenge the other ingredients from tissues and organs.
RELATED: Do Your Vitamins Contain Probiotics And Digestive Enzymes?
Synthetic Vitamin C Is Less Absorbable and Less Active
Many people take large doses during the cold and flu season, hoping to minimize the chances of getting sick. There’s a large problem with this.
As the dose of synthetic Vitamin C increases, the absorption decreases. The benefits of Vitamin C are also negated by the synthetic version.
Ascorbic acid has been linked to DNA damage and may actually increase oxidation instead of counteracting it.
Ascorbic acid also kills the beneficial bacteria in the intestines that aid in digestion and combat more dangerous bacterial infections. Ascorbic acid is also mainly derived from GMO corn, which has a host of problems too.
Synthetic Vitamin C May Upset the Stomach
Synthetic ascorbic acid supplements not processed as mineral ascorbate may cause an upset stomach in some people. These dietary supplements negatively affect people sensitive to acid.
Taking just enough ascorbic acid helps digest food and eliminate bad bacteria in the digestive system. Too much of it increases the acid in the stomach, leading to reflux, bloating, and flatulence.
Newer versions of Vitamin C containing mineral ascorbate mitigate the acid, preventing overproduction of acid in the stomach. A study noted calcium ascorbate has the same antioxidant qualities offered by Vitamin C with less acid.
When to Choose Natural vs Synthetic
Natural Vitamin C
Choose natural Vitamin C when:
- You prioritize whole-food nutrients.
- You want a complete vitamin complex, including bioflavonoids.
- You prefer plant-based supplements like Daily Multi-V.
Synthetic Vitamin C
Opt for synthetic Vitamin C when:
- Budget constraints limit access to organic sources.
- You require high-dose Vitamin C during illness.
- Convenience is a priority, such as in chewable tablets.
Scientific Perspective on Natural vs Synthetic Vitamin C
Research highlights critical differences:
- Bioavailability: Natural Vitamin C is better absorbed due to accompanying phytonutrients, while synthetic Vitamin C absorption diminishes at higher doses.
- Effectiveness: Studies suggest natural forms may be more effective in reducing oxidative stress, thanks to their synergistic compounds.
- Safety: Synthetic Vitamin C may upset the stomach, especially in sensitive individuals, and is often derived from GMO corn.
Benefits of Natural Vitamin C
Natural Vitamin C offers multiple advantages:
- Enhanced Absorption: Its bioflavonoids and phytonutrients support efficient uptake.
- Antioxidant Support: Works better with other antioxidants to combat free radicals.
- Improved Immunity: Boosts white blood cell production and reduces inflammation.
- Gentler on the Stomach: Unlike synthetic forms, it minimizes gastric discomfort.
Potential Risks of Synthetic Vitamin C
- Stomach Upset: High doses can lead to bloating, acidity, or flatulence.
- Reduced Absorption: Absorption efficiency declines with increasing doses.
- DNA Damage: Some studies link synthetic Vitamin C to increased oxidative stress rather than reducing it.
Avoid Synthetic Vitamins
Avoid synthetics of any vitamin. These are made in labs using chemicals and processes far removed from the natural world.
Coal tar, petroleum byproducts, acetone, acetylene, and volatile acids are typical ingredients. The results are not what we naturally find in food.
Our bodies don’t recognize these compounds, treat them as toxins, and waste time and energy in removing them. Seek out whole-food vitamins as often as possible and only pick up multivitamins that contain no synthetics, relying on whole-food plant sources.
Top Food Sources of Natural Vitamin C
Incorporate these into your diet for a Vitamin C boost:
- Citrus fruits like oranges and lemons.
- Red bell peppers.
- Kiwi and guava.
- Dark leafy greens such as spinach.
- Broccoli and papaya.
For additional convenience, consider whole-food supplements like plant-based supplements.
Check out this easy-to-prepare Green Orange Julius recipe from Sunwarrior:
Conclusion
Choosing between natural vs synthetic Vitamin C depends on your dietary preferences, health goals, and budget. While both forms can meet your vitamin C needs, natural sources offer enhanced absorption, safety, and added health benefits. Supplements like plant-based probiotics can complement a balanced diet.
Prioritize your health with the best options available, and aim for a diet rich in fruits and vegetables to fulfill your Vitamin C requirements naturally.
FAQs
Is synthetic Vitamin C as effective as natural Vitamin C?
Synthetic Vitamin C replicates the ascorbic acid molecule but lacks bioflavonoids and phytonutrients found in natural forms, making the latter more effective in some cases.
What foods are high in natural Vitamin C?
Foods rich in Vitamin C include red bell peppers, oranges, strawberries, and dark leafy greens.
Are there any risks of taking synthetic Vitamin C?
High doses can lead to stomach upset and, in some cases, increased oxidative stress. Always choose high-quality products like Daily Multi-V.
Can synthetic Vitamin C cause side effects?
Yes, side effects include acid reflux, bloating, and flatulence, particularly in individuals with sensitive stomachs.
Which is better for boosting the immune system, natural or synthetic Vitamin C?
Natural Vitamin C, combined with bioflavonoids, is often more effective for immune support.
How much Vitamin C should I consume daily?
The recommended daily intake for adults is 65–90 mg. Smokers may require an additional 35 mg.
Can I get enough Vitamin C from diet alone?
Yes, if your diet includes ample fruits and vegetables. However, supplements like Daily Multi-V can help fill gaps.
Are there any benefits to taking Vitamin C with bioflavonoids?
Bioflavonoids enhance Vitamin C absorption and amplify its antioxidant properties.
Is Vitamin C from organic sources better than conventional ones?
Yes, organic sources often contain fewer pesticides and provide a more complete vitamin complex.
Don’t settle for something similar to the vitamins in real, natural foods. Our health is one place where similar isn’t good enough.
That’s why Sunwarrior developed Raw Vitamins, a multivitamin made from organic ingredients. We also have Vitamin Mineral Rush which is made from raw plant sources but comes with fulvic acid to increase absorption.
Get only the best vitamins and minerals for the nutrition you need daily. Never sacrifice your health!
Are you taking enough natural Vitamin C to boost your immunity? Share your ascorbic acid food sources in the comments section below!
UP NEXT:
- The Truth About Vitamin C Supplements
- Vitamins And Minerals: Why You Need Supplements
- How The Lack Of Protein Affects Your Brain And Overall Health
Editor’s Note: This post was originally published on October 5, 2015, and has been updated for quality and relevancy.
