What is the Best Form of B12 for You?

One of the most common nutrients to consider when supplementing the methylation pathway is the proper form of B12. There are 3 bioactive types of B12 that are considered extremely beneficial to the body: hydroxocobalamin, methylcobalamin & adenosylcobalamin. Many automatically think that if you have an MTHFR defect, then you need the B12 form, methylcobalamin, but this is simply NOT true. It is important to realize that the MTHFR status does not determine the type of B12 that’s best for you, instead it’s the status and combination of genes like COMT, MTR, MTRR as well as VDR Taq. Although methylfolate and methylcobalamin do work together within the methylation cycle, tolerating one does not guarantee you’ll tolerate the other—even though many healthcare professionals suggest otherwise.

It’s a well-known fact that B12 does not absorb well. Only approximately 1-4% gets absorbed via the gut, so taking B12 sublingually is the best absorption avenue (holding it under the tongue or between the gums and cheek is most common). Consider some form of liquid or tablet/lozenge that can be sucked on or dissolved in the mouth. Holding the B12 in your mouth for as long as possible is best for maximizing absorption through the sublingual route.

There appears to be a general lack of education available to most healthcare professionals regarding the different forms of B12, how each type is processed in the body, as well as its specific benefits. Additionally, many are unaware of how certain genes or genetic mutations can influence which form of B12 might be most effective for an individual. So do your homework when it comes to B12 to determine which form may be best tolerated and most beneficial for you.

The most widely available form of B12 is cyanocobalamin, but it is not very active or beneficial to the body. Its absorption rate is relatively low, and contains some cyanide which the body must process. Cyanocobalamin is inexpensive, which is why it is commonly found in multivitamins and fortified foods. However, it is not readily absorbed because the body needs to go through several conversion steps before it becomes usable. Cyanocobalamin must first get converted into hydroxocobalamin before the body can actually use it. Hydroxocobalamin can be further converted into the active forms, adenosylcobalamin and methylcobalamin for cellular uptake. If someone has certain genetic mutations, these conversion processes may not function efficiently, making it difficult for cells to absorb and use vitamin B12 effectively.

NOTE: Different manufacturers use different terms for tablets that are meant to dissolve sublingually in the mouth, but “sublingual” is considered a pharmaceutical term by the FDA, so dietary supplements are not allowed to 'label' using that word. However, it doesn’t really matter what term you use (chewable tablet, lozenge, sublingual tablet, liquid, etc.) for maximum absorption the main idea is to hold the B12 in your mouth for as long as you can.

BE AWARE WITH SHOTS: Doctors typically give shots using cyanocobalamin, and many may not respond well to that form of B12 (especially when given at a high dose), you may have negative side effects. Try to find one of the 3 bioactive B12 forms.

High B12 blood serum levels can often mean:

• the body is having trouble converting, transporting and absorbing vitamin B12 into the cells where it's needed for intracellular and downstream processes
• the vitamin B12 in your serum is inactive and not able to be utilized
• you could also have contributing deficiencies in iodine, selenium, molybdenum, and/or B21
• and it can also mean that you’re getting a form of B12 in your diet (or vitamins) that is not converting well in your body for absorption (likely cyanocobalamin)

Ironically, this is called a “paradoxical B12 deficiency”. And it can refer to a lack of iodine, selenium, and molybdenum which are the main reasons for not being able to activate B2. And B2 is highly correlated with B12 ... meaning if you are functionally deficient in B2, it is highly likely you will also have a B12 functional deficiency.²

A few suggestions below are based on opinions from Research Studies, Naturopathic Doctors and Nutritionists ... Methyl-Life®'s Non-Methylated Multivitamin product satisfies the top 3 suggestions below and our Methylated Multivitamin 3-product pack covers 4 of the 6.