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I recommend using a comprehensive B vitamin complex like MethylB Complex that features a wide range of B vitamins, including folate, B6, and B12, to support optimal energy production and cellular health. Before starting new supplements, Poor methylation can be impacted by several factors, including age, environment, nutrition, lifestyle, genetics, and diseases. Ok, so now you understand that methylated nutrients act as methyl donors by providing the methyl groups necessary to make methylation happen. But where do methyl groups come from in the first place? One of the primary sources is from folates in foods. The Latin root of folate is folium, as in foliage, since dark green leafy vegetables are rich sources of folate. Supplements that are third-party tested are sent to a lab where they are tested to ensure they contain what they say they contain and are not contaminated with specific high-risk, common contaminants. However, it’s important to note:
Additionally, several animal studies have found that each form could have neuroprotective effects and may be beneficial in treating conditions that affect your nervous system ( 16, 17). SUMMARY Similarly, another study showed that taking cyanocobalamin capsules for 3 months also increased vitamin B12 levels in 10 people with pernicious anemia, a condition caused by impaired B12 absorption ( 14). B vitamins are important for hundreds of processes in your body and many people take B vitamin supplements to feel healthy. Yet some sensitive individuals who take B vitamins experience nervousness and rapid heartbeat for minutes or days afterward. In certain people, these reactions have been attributed to a specific class of B vitamins called methylated B vitamins. ElGendy K, et al. (2018). Effects of dietary interventions on DNA methylation in adult humans: systematic review and meta-analysis. de Jager, C.A., Oulhaj, A., Jacoby, R., Refsum, H. and Smith, A.D. Cognitive and clinical outcomes of homocysteine-lowering B-vitamin treatment in mild cognitive impairment: a randomized controlled trial. Int J Geriatr Psychiatry, 27: 592-600. doi:10.1002/gps.2758
Non-Methylated Nutrients & Methylation
By now, you understand that your body has the ability to produce methylfolate from precursors. A slowed-down MTHFR gene variation doesn’t mean that you need to supplement with methylated nutrients. Instead, you can ensure adequate nutrient cofactors to support your MTHFR enzyme function (i.e. supplementing with the MTHFR enzyme’s primary cofactor, riboflavin). Work towards eliminating stress, toxins, and folic acid. Talk to your healthcare provider about supplementing with methyl-free folate (folinic acid) and methyl-free B12 (hydroxocobalamin or adenosylcobalamin). Methyl-Free Supplements Methylcobalamin participates in the Wood-Ljungdahl pathway, which is a pathway by which some organisms utilize carbon dioxide as their source of organic compounds. In this pathway, methylcobalamin provides the methyl group that couples to carbon monoxide (derived from CO 2) to afford acetyl-CoA. Acetyl-CoA is a derivative of acetic acid that is converted to more complex molecules as required by the organism. [9] Remember that methylated folate and B12 are what helps to provide the methyl groups to create SAMe (your body's main methyl donor). However, your body can create methylfolate and methylcobalamin from bioactive, non-methyl forms. Sil A, et al. (2018). A randomized, open labeled study comparing the serum levels of cobalamin after three doses of 500 mcg vs. a single dose methylcobalamin of 1500 mcg in patients with peripheral neuropathy.
In short, methylation is an essential process that helps your body to develop and respond to its environment. It helps us move, transform, and grow! What Causes Poor Methylation?
What is a ‘Methylated’ Nutrient?
The UL for folate/folic acid is 1000 mcg/day. Folate toxicity can cause kidney damage or mask a vitamin B12 deficiency.
Methylated versus non-methylated is a novel concept that has become more popular since the release of “active” forms B vitamins in dietary supplements. Active forms of B12 and folate tend to include methylcobalamin and methylfolate, respectively. They are quite useful for those needing additional methylation support for a sluggish folate pathway, MTHFR gene variations, high homocysteine, and other methylation issues. Avoiding alcohol, excessive caffeine and smoking can also help improve your body’s methylation ability. Though the word “methylation” may be entirely new for you, it is a fundamental process for optimizing your health.B-Complex refers to the eight B vitamins including, B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate), and B12 (cobalamin). B vitamins are involved in many processes in the body, most notably in energy production, protein metabolism, and cell division. Many people can meet their B vitamin requirements from diet alone, and there are no demonstrated benefits of getting extra B vitamins beyond the body’s requirements. Nordic Naturals Vitamin B Complex contains all eight B vitamins in absorbable forms, including methylcobalamin, which is the active form of B12, and 5-methyltetrahydrofolate (5-MTHF), which is the biologically active form of folate. However, a recent study showed a correlation between nicotinamide riboside supplementation and increased risk for triple negative breast cancer (TNBC) and metastases to the brain. It is important to note that this was a small, animal-based study, and more research is needed to confirm any association between nicotinamide riboside supplements and cancer risk. people taking certain medications, such as diabetes medications and proton pump inhibitors like Prilosec According to one author, it is important to treat vitamin B 12 deficiency with hydroxocobalamin or cyanocobalamin or a combination of adenosylcobalamin and methylcobalamin, and not methylcobalamin alone. [8] Production [ edit ] Methylcobalamin physically resembles the other forms of vitamin B 12, occurring as dark red crystals that freely form cherry-colored transparent solutions in water.
Be sure to carefully read the supplement facts panel to ensure the amount of each B vitamin included is appropriate for your needs. If you have a deficiency or are at risk of a deficiency, you may need particularly high doses of certain B vitamins—a healthcare provider can tell you the specific quantities to look for. Neufingerl N, etl al. (2021). Nutrient intake and status in adults consuming plant-based diets compared to meat-eaters: A systematic review. Klean Athlete’s B-Complex stands out as a strong choice for athletes because it’s NSF Certified for Sport — a certification that ensures products are free of more than 280 substances banned by major athletics organizations.
Vitamin C Fact Sheet for Health Professionals. National Institutes of Health Office of Dietary Supplements. Interestingly, according to several studies, modifiable factors, such as optimizing nutritional status, may help to improve the symptoms of depression [ 10]. In one study, 12g/day of inositol resulted in positive therapeutic improvements similar to common antidepressant drugs, but without untoward side effects [ 11]. Additional research has also confirmed the positive value of inositol for treating depressive symptoms [ 12]. Ernst found that Ginkgo biloba was effective at improving depressed mood, anxiety, memory, concentration, and fatigue [ 13]. S-Adenosyl Methionine (SAMe) was compared to oral doses of Imipramine in a double-blind study for 14 days. Significant improvements were observed with SAMe by the end of the first week, and at the end of the protocol 66% of the SAMe patients had a clinically significant improvement in depressive symptoms compared to 22% of the Imipramine patients [ 14]. Another study that included 23 elderly patients with type 2 diabetes and hypomagnesemia showed that magnesium chloride was as effective as 50mg/day of Imipramine in improving depressive symptoms [ 15]. Given these positive findings, a low-cost, safe alternative to medication can be considered for persons suffering from MDD.
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