· For prevention and treatment of vitamin B12 deficiency, cyanocobalamin in chewable, sublingual, or liquid forms (rather than in a multivitamin) is best under most circumstances. · Learn the differences between methylcobalamin and cyanocobalamin, two common forms of vitamin B12 found in supplements. Find out how they are absorbed, converted, and used in your body, and what benefits they may have for your health.
Understanding the Context
· Methylcobalamin and cyanocobalamin are two different forms of vitamin B12 that have similar health benefits in preventing vitamin B12 deficiency. Methylcobalamin is a natural form of vitamin B12, while cyanocobalamin is a synthetic form that your body turns into an active form of B12. · While both cyanocobalamin and methylcobalamin are versions of vitamin B12, methylcobalamin is generally regarded as the superior health supplement. This has been confirmed by research published in Integrative Medicine evaluating the effectiveness of different forms of vitamin B12.
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Key Insights
· Methylcobalamin vscyanocobalamin: compare natural vs synthetic B12, absorption, retention, and which form may suit your supplementation needs. · Whenever possible, avoid B12 supplements that contain cyanocobalamin and opt for supplements that contain methylcobalamin. Methylcobalamin comes pre-activated and is much easier for the body to use and process. · Research has shown that methylcobalamin is more effective at maintaining vitamin B12 stores and is better retained in the body compared to cyanocobalamin, which is more readily excreted (Obeid & Herrmann, 2015). · Differences include their natural versus synthetic origins, bioavailability, and cost.
Important Details
While both can treat deficiency, methylcobalamin may be more bioavailable for some, while cyanocobalamin is more stable. · Methylcobalamin vs. Cyanocobalamin There are two main types of vitamin B12: methylcobalamin, marketed as methyl B12, and cyanocobalamin, typically marketed as just vitamin B12. · Methylcobalamin is less stable than cyanocobalamin and is particularly susceptible to photodecomposition—that is, destruction from light exposure.
Final Thoughts
One study found that even up to 2,000 … Note that these doses are specific to cyanocobalamin, the preferred supplemental form of vitamin B12, as there is insufficient evidence to support the efficacy of the other forms, like methylcobalamin. As … · The cheapest way to get our B12 is probably one 2500 microgram sublingual, chewable, or liquid supplement of cyanocobalamin once a week. This stuff is dirt cheap. You can find a twenty … This 1.5-hour live webinar explained the rationale for Dr. Greger's new vitamin B12 recommendations. He discussed the symptoms of B12 deficiency and explained how he arrived at what he considers … More on that elusive and highly desirable vitamin B12.
This episode features audio from The Healthiest Food Sources of Vitamin B12, The Optimal Vitamin B12 Dosage for Kids, Pregnancy, and Seniors, … · At age 50, everyone should start supplementing with B12-fortified foods or supplements regardless of the type of diet they follow. Over age 65, only high-dose daily supplements may suffice. … Optimum Nutrient Recommendations The best available balance of scientific evidence suggests that the healthiest way to eat is a vitamin B12-fortified diet centered around whole plant foods. I go into …
