Fortified Foods- Are they actually healthy?

True that many people don’t get enough nutrients from their diet alone, because of affinity towards processed and refined foods. Currently, half of the population takes synthetic nutrients like multivitamins and synthetic fortified foods because they aren't on a proper diet. However, there has been much debate on whether synthetic nutrients provide the same benefits as natural nutrients. On the other hand, research shows that synthetic nutrients pose dangerous side effects if not now but in old age and/ or future generation.

What is fortification?

Adding nutrients to food at higher levels than what the original food provides. This is done to address micronutrient deficiencies across populations, countries and regions. Usually food products are fortified with vitamins and/ or minerals on a regular basis. This is usually done by mixing or spraying so called pre-mixes into the product.

Fortified and enriched foods can be a part of a healthy, nutrient-rich diet. But whether they’re beneficial depends on age, source of the nutrient and processing technique.

Synthetic vs Natural Nutrients:  

                Natural nutrients: These are obtained from whole food sources in the diet.

Eg: Fortifying Moringa powder in Atta mix/ Chikki/ Barfi without adding additives, preservatives etc.

               Synthetic nutrients: Also referred to as nutrients/ biochemicals, these are usually made                             artificially, in an industrial process or made to produce by a microbial culture.

Eg: 1. Synthetic ascorbic acid is chemically identical to vitamin C found in food, but it’s far from natural. In fact, most manufacturers are extracting ascorbic acid from GMO corn-based products or rice starch using volatile acids. This kind of processing is way cheaper than using whole foods-based nutrients.

2. Potassium Iodide/ Iodate is fortified in Salt as Iodized salt. Here various processing takes place to remove the off flavor and color from Potassium Iodide. Also, anti-caking agents are added in the salt for free flow of table salt.

Semi- Synthetic nutrients: Obtained from natural sources and processed industrially.

Eg: Apple/ Pomegranate juice concentrate added in health mixes, Peanut protein hydrolysate mixed with Maltodextrin, Starch, Antioxidants and so on..

Synthetic nutrients are not “whole food supplements,” but a single- concentrated nutrient. The supplements and fortified powders available in the market today are made artificially guys. These include vitamins, antioxidants, minerals, and amino acids, among others, and are made to mimic the way natural nutrients act in our bodies.

Supplements that list nutrients individually, such as vitamin A, C, D, or use chemical names like ascorbic acid, are almost certainly synthetic!!!

Are Natural and Synthetic Nutrients Different?

The accepted view is that synthetic nutrients are almost chemically identical to those found in food.

However, the production process of synthetic nutrients is very different from the way plants and animals create them. So, despite having a similar structure, your body may react differently to synthetic nutrients.

Additionally, it’s unclear how well synthetic nutrients are absorbed and used in the body. Some may be more easily absorbed, not others (Multivitamin and multimineral dietary supplements: definitions, characterization, bioavailability, and drug interactions, 2007- Elizabeth A Yetley).

This is because when you eat real food, you’re not consuming single nutrients, but rather a whole range of vitamins, minerals, co-factors, and enzymes that allow for optimal use by the body.

Eg: Vit A is abundant in Carrot, yellow Pumpkin, and similar pigmented Fruits and veggies. Also, the cofactor needed to absorb the Vit A is beta carotene, this co factor is also abundant in Carrot and yellow pumpkins. So, when you consume these veggies the nutrients are absorbed to full as the cofactor that helps absorb the vitamin is already present in it.

Without these additional compounds, synthetic nutrients are unlikely to be used by the body in the same way as their natural counterparts. Studies show that natural vitamin E is absorbed twice as efficiently as synthetic vitamin E (Vitamin E Bioavailability: Mechanisms of Intestinal Absorption, 2017). 

Also, Nutrients in Whole Foods Have Health Benefits while studies on supplement foods have provided mixed results.

Should You Take Synthetic Nutrients?

There are certain groups who MAY benefit from supplementing with synthetic nutrients. These include:

• People with nutrient deficiencies: Certain dietary supplements may treat nutritional deficiencies, such as iron supplements for treating severe iron deficiency.
• Vit D deficiency in children and elderly who aren’t exposed to much of sunlight. 
• People who cannot absorb Vit B12 properly from their food due to malabsorption.  

Synthetic Nutrients May Be Downright Harmful

In general, neither FDA nor FSSAI scrutinizes the synthetic nutrients and does not review food dietary supplements for safety and effectiveness before they are marketed. Also the regulations aren't as stringent as in medicinal dosages. This means that supplements might contain more nutrients than stated on the label. Others may contain substances not listed on the label.

If you already consume a wide range of nutrients through your diet, taking extra supplements can exceed the recommended daily intake of many nutrients.

When taken in excess, water-soluble vitamins like vitamin C and B vitamins are flushed out of the body through your urine. However, fat-soluble vitamins — vitamins A, D, E, and K — may be stored in the body. This means that there is a risk of them accumulating to high levels, leading to hypervitaminosis.

Results from many clinical trials show that beta-carotene, vitamin E, and possibly high doses of vitamin A can increase the risk of premature death. Other studies have linked multivitamin use to increased cancer risk, and iron supplements can be harmful for people who don’t need them.  There is also some evidence that synthetic folic acid is more harmful than the natural folate in foods. It may build up in the body and raise the risk of cancer.

Do Kids really need fortified foods.

If it’s from synthetic or semi synthetic fortifications- definitely NO!

Children are particularly vulnerable to nutrient deficiencies. Many fortified or enriched foods are heavily processed and packaged. They often come with high sodium, fat, added sugar and loads of additives. Fortification doesn’t make them inherently healthy or good for them.

Many younger children are also at risk of overdosing on some added vitamins, according to a report from the Environmental Working Group. The report showed that many fortified foods currently available contain levels of vitamins that aren’t appropriate for children. Many children may also exceed daily recommended values by eating a variety of fortified foods throughout the day, or by eating more than one serving. Nearly half of children ages 2 to 8 get too much zinc, and consume too much vitamin A. These overdoses are potentially dangerous.

Fortified and enriched foods, especially foods not formulated for children, may not be safe for all children. Ours is the first generation consuming synthetically fortified foods, the setbacks/ after-effects will be known to us only after 20-30 years or in the future generations. 

Also, before consuming any Vitamin Fortified food check for the source of nutrients and preparation technique and additives added.

Take-Home Message

Research consistently shows that synthetic nutrients are no replacement for a healthy, balanced diet. Getting natural nutrients from whole foods is always a better option, also considering the cofactors needed to absorb such micronutrients are already present in the fruits and veggies. However, if you are truly lacking in a specific nutrient, then taking a supplement can be beneficial with consent from a medical practitioner only. 

If you feel that being conscious of your and your children's health is the motivating factor behind choosing fortified foods, I would say its better to channelize that responsibility towards identifying and consuming nutrient rich natural foods and cutting down on junk/ processed foods instead of running behind these fortified foods.