Choose Natural or Synthesized Vitamins? IPB University Faculty Lecturer Explains the Differences and Benefits of Both
Vitamins are an important component in maintaining health. The source can come from natural or synthetic forms. Lecturer at the Faculty of Medicine (FK) IPB University, dr Agil Wahyu Wicaksono, MBiomed, explained the basic differences, dosage of use, and benefits between the two.
“Synthetic and natural vitamins have different origins. Natural vitamins are obtained from whole food sources such as plants and animals. While synthetic vitamins are made in the laboratory through a chemical process to mimic the chemical structure of natural vitamins,” he explains.
In terms of absorption by the body or bioavailability, he reveals that some studies show that synthetic forms of certain nutrients, such as folate, can be more easily absorbed than their natural forms.
In terms of health impact, dr Agil stated that there are studies that suggest that natural vitamins have advantages, for example in supporting cardiovascular health. However, other studies have found no significant difference between synthetic and natural forms for certain vitamins such as vitamin C.
“Therefore, the choice between synthetic and natural vitamins should be tailored to individual needs, dietary limitations, and overall health goals,” he explains.
Benefits and Risks of Synthetic Vitamins
Furthermore, dr Agil said, synthetic vitamins can be useful to overcome certain nutritional deficiencies. Long-term consumption of synthetic vitamins provides important benefits, especially in helping to meet micronutrient needs for individuals who are malnourished or have certain conditions such as pregnancy, old age, or impaired absorption.
Other advantages, synthetic vitamins are also more stable, have a longer shelf life, and allow for precision dosing, so they are often used in medical therapy to treat vitamin deficiencies.
However, he also cautioned that it is important to consider the benefits and risks thoroughly. Its long-term use also carries risks.
“One of the main risks is toxicity due to the accumulation of fat-soluble vitamins such as A, D, E and K in the body. This can lead to serious side effects, including liver damage and nervous system disorders,” he says.
In addition, some synthetic forms such as dl-α-tocopherol (synthetic vitamin E) have lower biological activity than their natural form, so their effectiveness may differ.
Therefore, despite the benefits of synthetic vitamins, dr Agil advised that their use should be done wisely and under medical supervision to avoid negative health effects.
Recommended Dosage
To avoid toxic effects, dr Agil reveals the importance of paying attention to daily intake limits. Supplement doses are adjusted based on individual needs, taking into account the nutritional adequacy number, and avoiding consumption beyond the tolerable upper intake level (UL), except on the advice of a doctor or nutritionist.
“Water-soluble vitamins, such as vitamin C and vitamin B complex, are generally safer to consume in higher amounts because the excess will be excreted through urine, although they still have recommended limits,” he explained.
For example, dr Agil pointed out that the recommended daily dose of vitamin C is 75-90 mg. However, the upper limit that is considered safe is 2.000 mg per day.
Meanwhile, fat-soluble vitamins such as vitamins A, D, E, and K are easier to accumulate in the body and are therefore more at risk of toxicity.
For example, the recommended daily dose of vitamin A is about 700-900 micrograms of retinol activity equivalents (RAE). Intake above 3. 000 micrograms RAE may cause toxic effects. The safe limit for vitamin D is about 100 micrograms (4.000 IU) per day, although therapeutic doses can be higher under medical supervision.
Conditions that Require Synthetic Vitamins
dr Agil said that in some disease conditions, the intake of synthetic vitamin supplements is needed to overcome nutritional deficiencies or support certain health needs. Some of these include:
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Liver disease (such as cirrhosis): causes nutrient deficiencies that require supplementation, especially vitamin K.
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Neuropathy
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Malabsorption disorders (celiac disease): supplementation is required due to inhibition of vitamin absorption
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General malnutrition: requires supplementation to address various nutritional deficiencies
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Chronic kidney disease: requires vitamin D supplementation
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Skin conditions (exfoliative dermatitis): requires retinoid (synthetic vitamin A) supplementation
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Bleeding disorders: treated with vitamin K supplements
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Pregnancy and breastfeeding: supplementation is recommended to support the health of mother and baby amidst increased vitamin requirements
By understanding the differences, benefits and risks between synthetic and natural vitamins, as well as paying attention to the right dosage and individual health conditions, it is hoped that the public can make more informed decisions regarding vitamin supplementation. Consultation with a doctor or nutritionist is still the best step to get recommendations that suit your individual needs. (IAAS/RWA)
