The Big Shift from Cyanocobalamin to Methylcobalamin Vitamin B12

Vitamin B12 is thought to be a crucial vitamin for day-to-day functions of the body, ranging from synthesizing DNA to producing red blood cells and maintaining optimal neurological function.

This is why a lack of vitamin B12 may result in serious health problems: fatigue, weight loss, heart palpitations, infertility, digestive issues, nerve damage, and neurological symptoms such as numbness and tingling in the extremities.

People who cannot meet their bodies’ need for vitamin B12 through diet alone, such as those on a vegan diet or who are unable to effectively absorb B12 from food (an especially common issue for elderly individuals), may benefit from taking vitamin B12 supplements to do so. However, there are multiple types of vitamin B12 supplements, which raises the question of which supplement is the best.

Two of the most common forms of supplemental B12 are cyanocobalamin and methylcobalamin, which are similar compounds with several key differences between them. Understanding these differences and their impacts on factors such as bioavailability and particular benefits/effects, allows you to choose the best form of vitamin B12 for your needs and to understand the reason for the recent shift in popularity from cyanocobalamin to methylcobalamin.

Key Differences: Cyanocobalamin vs. Methylcobalamin

Beginning with the similarities between methylcobalamin vs. cyanocobalamin: the two are both made up of cobalt ions surrounded by corrin rings.

But in each compound, that central cobalt ion has different ions attached to it. B12 as cyanocobalamin has a cyanide molecule attached to the cobalt ion, while methylcobalamin has a methyl group.

Cyanocobalamin is synthetic, which means that it is only found in human-made supplements. Methylcobalamin is found in foods as well as supplements. The body is thought to convert cyanocobalamin into the more bioavailable forms of methylcobalamin or adenosylcobalamin.

Cyanocobalamin tends to be less expensive than methylcobalamin to manufacture and purchase, making it a more cost-effective option for B12 supplementation.

Absorption, Retention, and Utilization Rates

In the comparison of cyanocobalamin versus methylcobalamin, the most significant difference between the two forms of B12 is the degree to which the body is able to absorb and utilize them.

Many consider methylcobalamin to be the best form of B12 since the body is believed to absorb it more effectively than cyanocobalamin. One study showed that three times as much cyanocobalamin is excreted in the urine as supplemental methylcobalamin, which suggests that the latter is being utilized more effectively.

Since methylcobalamin does not have to be converted to another form by the body, as cyanocobalamin does, it may be absorbed and utilized directly. This bioavailability likely explains why significantly more cyanocobalamin is excreted in the urine than methylcobalamin.

Further research on the utilization rates of B12 as methylcobalamin vs. B12 as cyanocobalamin will be needed to understand which supplements are best for which individuals and particular medical situations. For instance, absorption rates may also be significantly impacted by genetic predispositions, age, and other factors unrelated to the form of B12 being ingested.

Does Cyanocobalamin Contain Cyanide?

According to the experts at McGill University’s Office for Science and Society, whose tagline is “Separating Sense from Nonsense,” cyanocobalamin does indeed contain some cyanide. However, they point out that even at the highest doses of B12, the quantity of cyanide that is released in the body as this form of B12 is broken down “is about 20-40 micrograms which is far less than the amount of naturally occurring cyanide to which one could be exposed by consuming flax seeds, unpasteurized almond milk, fresh apple juice or apricots.” In other words, the amount of cyanide is negligible and far below the amount that poses a risk to human health.

Nevertheless, for those who would prefer to limit their exposure to even small quantities of cyanide as much as possible, a methylcobalamin supplement is preferable as a cyanide-free form of vitamin B12.

Choosing the Right Methylcobalamin Supplement

Here’s what to consider as you decide among various methylcobalamin supplementation options.

Forms of B12: Oral and Injections

Oral methylcobalamin supplements are typically available as capsules, lozenges, and various kinds of tablets.

Vitamin B12 injections, by contrast, tend to use cyanocobalamin and are injected into the muscle. They may be a better choice for those with gastrointestinal issues with oral supplements.

The best type of B12 for you will depend on your medical situation and particular medical needs, which is why it’s important to speak with a doctor before adding a supplement to your regimen (more on this later).

Recommended B12 Dosages

According to the Mayo Clinic, the recommended daily amount of vitamin B12 for adults and children over the age of 14 is 2.4 micrograms. However, they note that higher doses of B12 are likely also safe since the body excretes excess B12 in the urine.

Importance of Co-Factors (e.g., Vitamin B6, Folate)

Along with vitamin B6 and folic acid (a synthetic form of folate), vitamin B12 is thought to be a co-factor in homocysteine metabolism. This is why supplementing with these B vitamins may help to lower homocysteine levels.

By extension, these vitamins may have an effect on homocysteine levels and also may have effects on many other aspects of health. For instance, supplementation with these three B vitamins has been proposed as a possible treatment for osteoporotic fractures, which are one of the most common causes of disability among the elderly.

The Best Supplement with Methylcobalamin and Key B Vitamin Co-Factors: Body Kitchen Mega Homocysteine

Consider taking advantage of the synergistic effect of methylcobalamin, vitamin B6, and folate with a supplement that combines all three in a single daily dose: Body Kitchen’s Mega Homocysteine.

It is formulated to support neurological health, cardiovascular health, and much more, by helping the body to maintain ideal levels of homocysteine in the bloodstream with the optimal, evidence-based quantities of each of these three B vitamins.

Vitamin B12, vitamin B6, and folate can be co-factors for essential processes in the brain, particularly the synthesis of key neurotransmitters such as dopamine, epinephrine, norepinephrine, and serotonin.

Also importantly, Mega Homocysteine’s formulation provides these vitamins in their purest, most bio-available forms. This maximizes their absorption and, by extension, their overall health benefit to those who use this supplement.

Speak to a Doctor Before Starting a Methylcobalamin or B Vitamin Supplement

It is essential to speak with a qualified professional who is well-acquainted with your medical history and present medical circumstances before taking any supplement. This crucial step is true for the choice to begin methylcobalamin supplements as well as supplements that include a combination of B vitamins, such as Body Kitchen’s Mega Homocysteine.

In particular, a doctor may be able to help ensure that these supplements have no interactions with your current medications or health conditions. For instance, methylcobalamin alone may interact with 13 medications, including metformin and medications that reduce stomach acid (e.g., omeprazole, cimetidine).

It is also important to be aware of and prepared for potential methylcobalamin side effects, the most common of which include headache as well as digestive symptoms such as vomiting, diarrhea, nausea, and loss of appetite. (This is why some individuals may need to choose B12 injections as an alternative to oral supplementation.) Vitamin B6 side effects can also include headaches and digestive symptoms. Folic acid supplementation can have similar side effects, as well as additional symptoms such as confusion, irritability, and disrupted sleep.