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Advanced – Provides the metabolically active forms of B vitamins including folate as methylfolate, vitamin B12 as methylcobalamin and vitamin B6 as P-5-P Many people get all the vitamin B they need from their diet. If you also take a multivitamin or regularly consume fortified foods, there’s a good chance you’re getting enough and possibly more B vitamins than you need. 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. 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. Li, S., Guo, Y., Men, J. et al. The preventive efficacy of vitamin B supplements on the cognitive decline of elderly adults: a systematic review and meta-analysis. BMC Geriatr 21, 367 (2021). https://doi.org/10.1186/s12877-021-02253-3
Volkov I, Rudoy I, Freud T, Sardal G, Naimer S, Peleg R, and Press Y. Effectiveness of vitamin B12 in treating recurrent aphthous stomatitis: A randomized, double-blind, placebo-controlled trial. The Journal of the American Board of Family Medicine. Jan 2009, 22(1) 9-16; doi:10.3122/jabfm.2009.01.080113 Optimal Multivitamin Minus One : This single-capsule serving multivitamin features methyl-free B12 and folate. Christensen BC, et al. (2010). Breast cancer DNA methylation profiles are associated with tumor size and alcohol and folate intake.The answer is yes! In fact, methyl-free versions are great bioactive alternatives to methylated nutrients. This is because they rely on your body to turn them into the “active” forms, which is thought to be self-regulating. Seeking Health offers methyl-free options for prenatal vitamins, multivitamins, and B vitamins. Each of these products contain bioactive folinic acid, hydroxocobalamin, and adenosylcobalamin as methyl-free forms of folate and B12.
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. Dahele A, Ghosh S. Vitamin B12 deficiency in untreated celiac disease. Am J Gastroenterol. 2001;96(3):745-750. doi:10.1111/j.1572-0241.2001.03616.x It’s used more frequently in supplements, as it’s considered more stable and cost effective than other forms of vitamin B12. Both of these become converted into methylcobalamin in the body, by providing the necessary ‘cobalamin’ groups needed to create methylcobalamin.The folate vitamin and folic acid are both essential to the body. It needs these components for cell division and growth. Furthermore, these two offer several benefits if they have a sufficient amount of it inside their system.
Lifestyle changes can have an impact on methylation patterns. For example, smoking can decrease methylation on a gene called AHRR. But quitting smoking has been shown to increase methylation of AHRR, which means that former smokers can return to the same AHRR gene expression as non-smokers over time.Para-aminobenzoic acid (PABA) is often referred to as vitamin B10 and may be in some B-complex supplements. PABA is also found in some sunscreens, as it has been shown to absorb UV rays. While PABA is called a B vitamin, it is not currently considered an essential nutrient we need to get in the diet. Methylcobalamin is also used in the treatment of peripheral neuropathy, diabetic neuropathy, and as a preliminary treatment for amyotrophic lateral sclerosis. [4] Among these eight B vitamins, let’s focus on the last two of them: vitamin B12 and folate. What roles do these two B vitamins play for our health? Let’s know them better. The body’s primary methyl donor is S-adenosylmethionine ( SAMe), and it is created from methylated forms of vitamin B12 and folate, known as methylcobalamin and methylfolate. From B12, folate, and a compound called homocysteine, the amino acid methionine is formed. Methionine is a precursor to SAMe. Once SAMe is created, it can donate its methyl groups to various tissues and molecules throughout your body. This process is known as your methylation pathway. It is important to note here, that although there are many enzymes and nutrients involved in your methylation pathway, it is methylated B12 (methylcobalamin) and methylated folate (methylfolate) that initiate the methylation pathway and provide necessary methyl groups. If these nutrients are low, your methylation pathway could be sluggish. Why Does Methylation Matter? Milman N. Intestinal absorption of folic acid - new physiologic & molecular aspects. Indian J Med Res. 136(5):725-728.
Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. This vitamer, along with adenosylcobalamin, is one of two active coenzymes used by vitamin B 12-dependent enzymes and is the specific vitamin B 12 form used by 5-methyltetrahydrofolate-homocysteine methyltransferase (MTR), also known as methionine synthase. [ citation needed] Sometimes products tested by these three companies are more expensive to try to offset the cost they pay for certification. So here is an important question: If you take these non-methylated versions, do they still support methylation and MTHFR gene mutations?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. Optimal Start : A multivitamin that is completely free from folate, vitamin B12, D3, K2, iron, and copper to accommodate those with sensitivities, and allow for customized dosing of these nutrients While the B vitamins can work in conjunction with each other, each one has its own unique structure and function in the body. Since most people obtain adequate B vitamins in their diets, B vitamin deficiencies are rare in the United States. Deficiencies cause various symptoms including impaired cognition, skin rashes, anemia, and reduced immune function. If you have a deficiency in any B vitamins, be sure to discuss recommended dosage with a healthcare provider to find a supplement that provides adequate amounts. In contrast, those who consumed a lot of folate were more likely to have increased methylation. These results support the idea that consuming certain nutrients affects DNA methylation. What is Methylation and Why Should You Care About it, Alan Miller, ND, September 03, 2018, https://www.thorne.com/take-5-daily/article/what-is-methylation-and-why-should-you-care-about-it
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