Natural - What does that word mean?

I often get questions from patients about “natural” foods and supplements. The term is everywhere—but what does it actually mean? Most people assume “natural” means healthier, safer, and more wholesome. It sounds like common sense: natural must be better than manmade. But that assumption doesn’t really hold up.

The truth is, there’s no clear definition of “natural.” Even the FDA doesn’t formally define it. For food, their position has essentially been not to object to the term as long as there are no added colors, artificial flavors, or synthetic substances. That leaves a lot of room. Products labeled “natural” can still be heavily processed, and when it comes to supplements or remedies, the term is even less regulated.

We also tend to assume that natural equals safe. But nature is not inherently benign. Some of the most toxic substances we know are completely natural. Aflatoxin, produced by certain fungi, is one of the most potent carcinogens known. Poison ivy is natural. So is arsenic. “Natural” clearly isn’t a guarantee of safety.

So where does this belief come from? Partly, it’s nostalgia—the idea that life was simpler and healthier when food came straight from the ground. It’s an appealing image, even if it’s not entirely accurate. Another reason is that most people who use natural remedies don’t experience obvious side effects. But that’s often because many of these products don’t have much biological effect at all. And, of course, marketing plays a role—companies know people are willing to pay more for products labeled “natural.”

There’s nothing inherently wrong with foods that meet this vague definition, but there’s often nothing special about them either. They frequently cost more, and there’s little convincing evidence that “natural” or organic foods are healthier than conventionally grown ones. In fact, some major E. coli outbreaks have been linked to organic produce.

Natural remedies are a different issue. Any substance that actually works in the body has a biological effect—and that makes it, by definition, a drug. And like any drug, it has the potential for side effects. The reason many natural remedies seem harmless is often because they’re ineffective. There’s no magic here: no effect usually means no benefit.

It’s also worth noting that, unlike prescription medications, there’s no robust system for tracking side effects from supplements. Problems may go unnoticed unless they’re severe or widespread. Some natural products have been pulled from the market for causing serious harm, but oversight is limited. And importantly, these products don’t have to prove they work. Regulations prevent them from explicitly claiming to treat disease, but clever wording often implies benefits without evidence.

So what does “natural” really mean? In practice, it often means untested and unproven—not necessarily safe, and certainly not guaranteed to be effective.

There are no shortcuts to good health. The fundamentals still apply: eat more fruits and vegetables, limit red meat, sugars, and refined starches, handle food safely, and rely on treatments that have been properly tested—not ones that rest on a reassuring but largely meaningless label.

Michael Melgar, MD