Vitamin B12 Supplementation

How to choose the right vitamin B12 supplement for you

Other posts (like this one) have discussed why it is essential to have sufficient levels of vitamin B12, particularly for women.

It is often said that B vitamins work better, and are better absorbed, when you take all of them, so it is a good idea to take a good “B complex” instead.

Vitamin B12 supplements are available in capsules, patches, lozenges, or sublingual sprays.

But beware of the different forms… there are two main forms of vitamin B12: one used in cheap supplements and a superior form which is often contained in higher-quality multimineral formulas as well as high-quality B12 supplements

  • CYANOCOBALAMIN. This is the most commonly available form of vitamin B12 on the market is the cheap synthetic form that is actually bound to a cyanide molecule (cyanide, the poison). Cyanocobalamin is contained in all the cheap vitamins made by pharmaceutical companies and low-quality vitamins sold in supermarkets and discount stores. Removing the cyanide molecule from the vitamin and then flushing it out of your body requires using up “methyl groups” of molecules in the body that are needed to fight things like homocysteine (high levels of which cause heart disease). By taking low-quality cyanobalamin, we are actually stealing methyl groups from your body and making it do more work at the biochemical level. This uses up substances such as glutathione that are often in short supply anyway, potentially worsening our overall health situation rather than helping it. This is one of the reasons why low-grade vitamins may actually be worse for your body than taking nothing at all! Avoid cyanocobalamin!
  • METHYLCOBALAMIN. This is the coenzyme form of vitamin B12. It is known as methylcobalamin or methyl B12. It is the only form of vitamin B12 which can directly participate in homocysteine metabolism. In addition, converting homocysteine to methionine via methyl B12 generates an increased supply of SAMe (S-adenosyl methionine), the body’s most important methyl donor (important to support health).

In short, avoid all supplements with cyanocobalamin and choose methylcobalamin instead.

How should we take this methylcobalamin?

  • Sublingual is better than capsules/tablets because more absorbed
  • Skin patches may be even better




Vitamin B12 Complex:

Complete B Complex


Let me know what you think!

Have you found a good form of vitamin B12 or vitamin B complex? Share with us!


Tags: vitamin B12, vitamin B complex

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One Response to Vitamin B12 Supplementation

  1. Pingback: Why sufficient vitamin B12 is ESSENTIAL for women | Pilates Fitness

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