 |
| Add caption |
What’s the Most Absorbable Form of B-12?
For most people, getting enough vitamin B-12 isn’t an issue. Processed foods are often fortified with cyanocobalamin, a synthetic form of the nutrient. Still, many people are deficient in this vitamin because cyanocobalamin – and many other forms of B-12, for that matter – is not highly absorbable. Veganism, age, gastrointestinal disorders, and pernicious anemia are all factors that can reduce B-12 absorption. In most cases, a B-12 supplement is needed to replenish stores. The two most popular B-12 supplements are cyanocobalamin and methylcobalamin. Which one should you choose? Here are some facts to help you decide.
For most people, getting enough vitamin B-12 isn’t an issue. Processed foods are often fortified with cyanocobalamin, a synthetic form of the nutrient. Still, many people are deficient in this vitamin because cyanocobalamin – and many other forms of B-12, for that matter – is not highly absorbable. Veganism, age, gastrointestinal disorders, and pernicious anemia are all factors that can reduce B-12 absorption. In most cases, a B-12 supplement is needed to replenish stores. The two most popular B-12 supplements are cyanocobalamin and methylcobalamin. Which one should you choose? Here are some facts to help you decide.
What is B-12?
Vitamin B-12 Metabolic Pathway
Vitamin B-12 is essential for DNA synthesis, brain and nervous system function, and red blood cell formation. It’s also essential for heart health as it aids in the breakdown of homocysteine, an amino acid associated with cardiovascular disease. Although required for proper metabolic function, the human body does not create this vitamin and must obtain it from dietary sources. The most common sources include fish, liver, beef, eggs, cheese, and poultry.
Vitamin B-12 Metabolic Pathway
Vitamin B-12 is essential for DNA synthesis, brain and nervous system function, and red blood cell formation. It’s also essential for heart health as it aids in the breakdown of homocysteine, an amino acid associated with cardiovascular disease. Although required for proper metabolic function, the human body does not create this vitamin and must obtain it from dietary sources. The most common sources include fish, liver, beef, eggs, cheese, and poultry.
Similar to other nutrients, B-12 cannot survive stomach acid. Vitamin B-12 in particular requires intrinsic factor, a glycoprotein produced by the parietal cells of the stomach and salivary glands. Intrinsic factor allows B-12 to pass through the stomach and into the small intestine. Once there, intrinsic factor is dissolved and B-12 binds with another protein, transcobalamin II, for transit into the blood. [1]
Similar to other nutrients, B-12 cannot survive stomach acid. Vitamin B-12 in particular requires intrinsic factor, a glycoprotein produced by the parietal cells of the stomach and salivary glands. Intrinsic factor allows B-12 to pass through the stomach and into the small intestine. Once there, intrinsic factor is dissolved and B-12 binds with another protein, transcobalamin II, for transit into the blood. [1]
Why is Methylcobalamin Absorbed the Best?
Methylcobalamin and adenosylcobalamin are the two natural, active forms of vitamin B-12. Methylcobalamin specifically absorbs easily since it is the principal circulating form of B-12. As the circulating form, it can cross into the bloodstream sublingually; however, only about 1% of the ingested dose is absorbed. Methylcobalamin is the most bioavailable form, as this form requires little to no conversion and crosses easily through every aspect of B-12’s metabolic pathway.
Methylcobalamin and adenosylcobalamin are the two natural, active forms of vitamin B-12. Methylcobalamin specifically absorbs easily since it is the principal circulating form of B-12. As the circulating form, it can cross into the bloodstream sublingually; however, only about 1% of the ingested dose is absorbed. Methylcobalamin is the most bioavailable form, as this form requires little to no conversion and crosses easily through every aspect of B-12’s metabolic pathway.
Does Methylcobalamin Promote Better Health?
Methylcobalamin does not require a methyl group from the body for absorption, saving metabolic energy and cellular resources. The body uses methyl groups to stabilize free radicals and remove toxins, so it is crucial that we’re doing all we can to preserve these groups. Methylation also plays a role in protecting the brain. Methyl groups reduce the impact of dietary glutamate, a non-essential protein known to cause neural damage. So, using methylcobalamin allows the body to retain its ever-so-important methyl groups for toxin removal and health support
.
Methylcobalamin does not require a methyl group from the body for absorption, saving metabolic energy and cellular resources. The body uses methyl groups to stabilize free radicals and remove toxins, so it is crucial that we’re doing all we can to preserve these groups. Methylation also plays a role in protecting the brain. Methyl groups reduce the impact of dietary glutamate, a non-essential protein known to cause neural damage. So, using methylcobalamin allows the body to retain its ever-so-important methyl groups for toxin removal and health support
.
Added Benefits
Researchers have identified methylcobalamin as the preferred form of B-12 supplementation for patients with impaired kidney function, [2] and according to a double-blind study, methylcobalamin also aids in relieving sleep disorders. [3]
Researchers have identified methylcobalamin as the preferred form of B-12 supplementation for patients with impaired kidney function, [2] and according to a double-blind study, methylcobalamin also aids in relieving sleep disorders. [3]
One Final Thought
Vitamin B-12 is essential for life. For anyone who needs to supplement with B-12, methylcobalamin offers a highly-efficient option. The fact that it adds methyl groups and encourages proper methylation may be ideal for many who may already be suffering from symptoms of B-12 deficiency. The European Food Safety Authority reports that the combination of methylcobalamin and adenosylcobalamin is the best and safest representation of naturally occurring vitamin B-12.
Consider taking a supplement like VeganSafe™ B-12(which has 80% methylcobalamin and 20% adenosylcobalamin).
Vitamin B-12 is essential for life. For anyone who needs to supplement with B-12, methylcobalamin offers a highly-efficient option. The fact that it adds methyl groups and encourages proper methylation may be ideal for many who may already be suffering from symptoms of B-12 deficiency. The European Food Safety Authority reports that the combination of methylcobalamin and adenosylcobalamin is the best and safest representation of naturally occurring vitamin B-12.
Consider taking a supplement like VeganSafe™ B-12(which has 80% methylcobalamin and 20% adenosylcobalamin).
Anemia
It’s possible for most healthy people to prevent anemia by eating a healthy diet. Here are some of the best foods to include in your diet in order to overcome anemia:
- Chicken liver is very high in iron and vitamin B12 or grass-fed, organic beef as an alternative.
- Brewer’s yeast: High in folic acid, vitamin 12, and iron.
- Vitamin C: Vitamin C helps with iron absorption. If you are eating a high-iron food (beef) try to include a source of vitamin C at that same meal such as tomatoes, peppers or strawberries.
- Green leafy vegetables provide a significant amount of iron and folic acid.
- Natural sweeteners (in small amounts)
If anemia symptoms persist after you’ve made the changes above, be sure to get tested for nutrient deficiencies and get a doctor’s opinion.
Key Points About Anemia
- Anemia is a common condition that occurs when your blood has a lower than normal number of red blood cells, or if your red blood cells don’t produce enough hemoglobin.
- Anemia caused by this hemoglobin deficiency lead to anemia symptoms that include brain fog, fatigue, weakness, trouble breathing normally, headaches and body temperature changes.
Natural Ways to Help Treat Anemia
- Nourish your spleen.
- Use probiotics for a healthy gut.
- Consume iron-rich foods.
- B complex
Comments
Post a Comment