Super B Complex and MTHFR

A Vitamin B Complex is a dietary supplement that contains a combination of the eight B vitamins: thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9), and cobalamin (B12). These vitamins are essential for normal physiological function but cannot be made or stored in the body itself, so they must be obtained from the diet or from supplements.¹

Everyone needs all eight B vitamins every day. Recommended daily intake will vary according to age, gender, and life stage. For example, a teenager’s requirements will differ from that of a woman who is pregnant or breastfeeding. Pregnancy and lactation require a higher intake of B vitamins (and other nutrients) to support the health of both the mother and baby before and during the gestational period and later through their life.²

B vitamins play many important roles in both physical and mental health, as we will explain here.

• Promotes energy production
  B vitamins act as coenzymes in metabolic pathways that break down carbohydrates, fats, and proteins from the food we eat. They help enzymes catalyze reactions in energy metabolism, producing ATP (adenosine triphosphate), the body's main energy currency. Vitamins B6 and B12 are vital for production of hemoglobin and the transport of red blood cells and oxygen throughout the body, which also contributes to energy levels.

• DNA synthesis
  Vitamins B9 (folate) and B12 play critical roles in the biochemical pathways that generate methyl groups required in DNA synthesis, amino acid homeostasis, antioxidant generation, and epigenetic regulation.

• Healthy nervous system function
  Vitamins B1, B6, and B12 each play specific roles in the nervous system that cannot be replaced by one of the others. Vitamin B1 supports energy production for neurotransmitter and myelin synthesis and may aid in antioxidant defense. Vitamin B6 is essential for neurotransmitter production and glutamatergic system function. Vitamin B12 is required for myelin synthesis and peripheral nerve regeneration.³

• Promotes healthy red blood cell formation
  Folate, vitamin B12, and iron have crucial roles in erythropoiesis (formation of red blood cells). Erythroblasts require folate and vitamin B12 for proliferation during their differentiation.⁴

• Maintain healthy blood glucose
  All of the B vitamins have important roles in glucose metabolism and deficiency has been linked to type 2 diabetes.⁵

• Support heart health
  Folate, B12, and B6 are involved in the breakdown of homocysteine, an amino acid that can damage heart vessels.

Any B vitamin deficiency can negatively affect the processing of amino acids, glucose, and fatty acids in the body, which has been linked to neurological disorders and other health conditions.⁶

There are dozens of supplements called ‘Super B Complex’, but their formulas may differ slightly. Generally, a Super B Complex is a dietary supplement that contains a high concentration of all eight B vitamins in their active, bioavailable form. For example, some of the best-selling Super B Complex products contain methylated forms of all 8 B vitamins, which means they are easily absorbed and can be used in the body immediately. This includes methylfolate (instead of standard folic acid), and vitamin B12 as one of its active forms (hydroxocobalamin, methylcobalamin and adenosylcobalamin). A methylated B complex is also more suitable for those with MTHFR genetic mutations, as these forms of vitamins can bypass the mutation. 

B vitamins are known for supporting energy production, so many people take them to improve energy levels and relieve fatigue and stress. A Super B Complex can also help address common deficiencies (such as folate or B12) due to diet or health conditions, while ensuring all of the nutrients are replenished in balanced amounts and can work together efficiently. Other reasons for taking a Super B Complex can include treating conditions such as anemia, mood disorders, or sleep problems. During pregnancy, a B complex is essential for supporting increased demands for folate.

Studies suggest that taking high-dose B vitamins in their active form can improve many mental and physiological processes, including improved ratings of stress, mental health and vitality, and improved cognitive performance during intense mental processing.⁷

• Energy production: Converting food into energy, which can help reduce fatigue and tiredness. 
• Mental health: Folate and B12 are key to neurotransmitter production, and may help improve mood and reduce feelings of stress.
• Nervous system health: Maintaining healthy nerve function
• Red blood cell production: B vitamins like folate and B12 are essential for producing healthy red blood cells. 
• Cardiovascular health: Folate, B12 and B6 are essential for breaking down homocysteine. 
• Reduce headaches and migraines: Vitamins B1, B6, B9, and B12 have been shown to reduce the frequency of headaches and migraines.⁸

A Super B Complex is unlikely to produce serious negative effects, as all the nutrients are taken in balanced amounts. However, some possible side effects include:

• Digestive issues such as heartburn, indigestion, nausea, diarrhea, constipation, or upset stomach. High doses of vitamin B3 (niacin) are known to cause digestive symptoms. If you experience these symptoms, stop taking the supplement and speak to your health professional.⁹
• Skin flushing: High amounts of vitamin B3 trigger the release of prostaglandins, causing blood vessels to widen and increasing blood flow to the skin.¹⁰
• Yellow urine: Vitamin B2 (riboflavin) can cause urine to turn bright yellow because any excess is excreted through the kidneys.¹¹

A Super B Complex should provide a higher potency dose of the vitamins than a standard B complex. Both formulas contain all eight B vitamins, but a “Super” B formula should be expected to provide these in their active form, which offers superior bioavailability and uptake in the body.

Some examples of bioactive forms:

• B9 - Methylfolate instead of folic acid
• B12 - Hydroxocobalamin instead of cyanocobalamin
• B5 - Pantethine instead of pantothenic acid
• B6 - Pyridoxal ‘5-Phosphate instead of pyridoxine

A mother’s vitamin status preconception and during pregnancy are important for healthy pregnancy outcomes and the development of the baby.

While all of the B vitamins are important during pregnancy, vitamin B9 (folate) is especially critical for proper cell division and DNA synthesis, which is required for the healthy development when the neural tube is forming. Deficiency in folate during pregnancy can lead to serious neural tube defects such as spina bifida, which is why women who are pregnant or planning to conceive are recommended folate supplements.¹² Folate supplementation throughout pregnancy beyond the first trimester is also shown to have beneficial effects on a child's cognitive development throughout life.¹³

Please note that many doctors will recommend folic acid, the synthetic form of folate. Folic acid is not active and must undergo a lengthy conversion process in the body before it can be utilized. Folic acid is also unsuitable for those with MTHFR, as they lack the enzyme required for this conversion process. If you are pregnant, be sure to discuss any particular B complex product with your healthcare professional before taking it, as all formulas are different.

People with the  MTHFR genetic mutation are advised to take a B complex supplement as they are at higher risk of certain deficiencies, especially folate.¹⁴ The MTHFR gene mutation can lead to impaired function or inactivation of the MTHFR enzyme, which can then lead to reduced levels of folate as this enzyme is required for converting folate and folic acid to its active form. Low folate is associated with higher levels of homocysteine, mood disorders such as depression, dementia, and many other health concerns.¹⁵ People with MTHFR are also more likely to be low in B12, which is also required for neurotransmitter production and homocysteine metabolism.¹⁶

Studies show that the most common causes of high homocysteine are the MTHFR mutation and low levels of folate, riboflavin, cobalamin, and vitamin B6.¹⁷ B vitamins were more strongly related to homocysteine levels when concentrations of other B vitamins were low. People with MTHFR are therefore more vulnerable to health issues when low in B vitamins, and researchers advise seeking personalized nutritional recommendations.¹⁸