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The synthetic form (in a supplement or fortified food) is actually better absorbed by the body than folate from food sources. Food is a complex source of vitamins, minerals and phytochemicals (plant chemicals), which all work together. … Taking vitamin and mineral supplements is no substitute for a healthy diet.
Supplements can plug dietary gaps, but nutrients from food are most important. The fresh food you eat is loaded with nutrients necessary for good health, such as magnesium, calcium, and vitamins
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