Nutrient Bioavailability: Food-Based vs. Synthetic Vitamins

by Kate Morton

At Funk It Wellness, we believe in the power of real food for optimal health. While synthetic vitamins are common in supplements, they don’t always work the same way in your body as nutrients from whole foods. One major reason for this is bioavailability—the extent to which a nutrient is absorbed and utilized by the body. Understanding the difference between synthetic and food-based vitamins can help you make the best choices for your health. That’s why we prioritize whole-food ingredients in our products, like Cycle Bites and our seed cycling blends, which provide essential nutrients in their most natural and absorbable forms.

What Is Nutrient Bioavailability?

Bioavailability refers to how much of a nutrient is absorbed into the bloodstream and used by the body. Several factors impact bioavailability, including:

  • The form of the nutrient

  • The presence of natural cofactors (like enzymes and fiber)

  • How the nutrient is metabolized

  • Gut health and digestive function

Food-based vitamins typically come with the natural cofactors needed for proper absorption, while synthetic vitamins are often isolated compounds that may not be as efficiently utilized. This is why our Cycle Bites and seed cycling blends are packed with nutrient-dense, real food ingredients to support natural hormone balance and overall wellness.

How Synthetic and Food-Based Nutrients Compare

Vitamin C

  • Synthetic Form: Ascorbic acid is the lab-made version of vitamin C. While it is bioavailable, it lacks the natural cofactors found in food that enhance its effectiveness (Carr & Vissers, 2013).

  • Food-Based Form: Vitamin C from whole foods (like oranges, bell peppers, and camu camu) contains flavonoids and other compounds that improve absorption and antioxidant activity. Our Cycle Bites contain pumpkin and flaxseeds, which provide vitamin C along with other key nutrients.

Vitamin A

  • Synthetic/Animal-Based Form: Retinol from animal sources (like liver) is highly bioavailable but can become toxic at high doses (Tanumihardjo, 2013).

  • Plant-Based Form: Beta-carotene (from carrots, sweet potatoes, and leafy greens) is a precursor that the body converts into vitamin A as needed, reducing toxicity risk. Our seed cycling blends contain sunflower and pumpkin seeds, which are natural sources of beta-carotene, ensuring your body gets only what it needs.

Iron

  • Synthetic Form: Ferrous sulfate, a common supplement form, has high bioavailability but often causes digestive discomfort (Pasricha et al., 2013).

  • Food-Based Form: Heme iron from animal sources (like red meat) is more efficiently absorbed than non-heme iron from plants, but plant-based sources (like lentils and spinach) can be enhanced with vitamin C. The flax and pumpkin seeds in our Cycle Bites provide plant-based iron alongside natural cofactors for better absorption.

B Vitamins

  • Synthetic Form: Folic acid, the synthetic version of folate, must be converted in the liver before the body can use it, which can be inefficient for some individuals (Bailey et al., 2010).

  • Food-Based Form: Folate from leafy greens and legumes is naturally bioavailable and works synergistically with other nutrients. The sesame and sunflower seeds in our seed cycling blends provide a natural source of B vitamins, supporting energy and hormone health.

Why Whole-Food Nutrients Are Better

  1. Better Absorption: Nutrients in whole foods come in forms that the body recognizes and can absorb efficiently.

  2. Lower Toxicity Risk: Food-based vitamins are less likely to accumulate to harmful levels, unlike synthetic versions that may be stored in excess.

  3. Balanced with Cofactors: Whole foods contain fiber, enzymes, and antioxidants that enhance nutrient utilization.

  4. Support for Gut Health: Many whole foods naturally contain prebiotics and probiotics that aid digestion and nutrient absorption. All Funk It Wellness products contain prebiotic fiber to support digestion and nutrient absorption by feeding the gut microbiome, ensuring your body gets the most from every bite.

Making the Best Choice

While supplements can be beneficial, especially in cases of deficiency, they should complement a nutrient-rich diet rather than replace it. At Funk It Wellness, we focus on using real food ingredients in our products because we believe the best nutrition comes from nature. Our Cycle Bites and seed cycling blends are designed to provide essential vitamins and minerals in their most bioavailable and effective forms, supporting hormone health naturally.

Final Thoughts

Choosing food-based vitamins over synthetic supplements can make a significant difference in your overall health. Whole foods provide nutrients in the forms your body prefers, with built-in support for absorption and balance. If you do choose to supplement, opt for whole-food-based options whenever possible.

Always consult with a healthcare provider before making any major changes to your supplement routine, especially if you have underlying health conditions.

By focusing on real food, listening to your body, and choosing high-quality sources of nutrients, you can support your health naturally and effectively—just like we do at Funk It Wellness!

References

  • Bailey, R. L., et al. (2010). "Folate: The underappreciated role of food fortification in the U.S. population’s folate status." The American Journal of Clinical Nutrition.

  • Carr, A. C., & Vissers, M. C. (2013). "Synthetic or food-derived vitamin C—are they equally bioavailable?" Nutrients.

  • Pasricha, S. R., et al. (2013). "Iron supplementation benefits and risks in populations at risk of deficiency." The Lancet.

Tanumihardjo, S. A. (2013). "Vitamin A and bone health: The balancing act." The Journal of Clinical Endocrinology & Metabolism.

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