Our bodies need vitamins like iron, folate, calcium, vitamins B, C and D to stay healthy. Each vitamin helps with a different aspect of your overall health.
“The best way to get vitamins is through a healthy diet rich in fruits, vegetables, protein and whole grains,” Anne Orzechowski, APRN, a primary care provider at OSF HealthCare said. “Our bodies absorb the vitamins we eat and use them to keep a healthy heart and brain, strengthen bones, keep up energy levels and mood, and so much more.”
Sometimes our bodies don’t absorb every vitamin we consume, and that’s where methylated vitamins can come in.
What are methylated vitamins?
Methylated vitamins are forms of certain vitamins that have been activated through a process called methylation. This process makes the vitamin easier for your body to absorb and use.
Common methylated vitamins include:
- Methyl folate: the active form of vitamin B9
- Methylcobalamin: the active form of vitamin B12
You can find these in vitamin B12 supplements or in compounded vitamins like methylated multivitamins or a vitamin B complex.
What are B vitamins good for?
B vitamins are a combination of eight vitamins:
- Thiamin: Vitamin B1 helps the body use carbs and maintain healthy nerve function.
- Riboflavin: B2 helps cells to develop and function properly. It also breaks down to boost your energy and support your digestive system.
- Niacin: Vitamin B3 helps your body convert food into energy. It helps keep your nervous and digestive systems healthy.
- Pantothenic acid: Vitamin B5 keeps your energy levels up and can also support healthy hair, skin and nails.
- Pyridoxine: Vitamin B6 helps keep your immune system and brain strong.
- Biotin: B7 helps break down fats, proteins and carbs that you get through your diet. It also supports healthy hair, skin and nails.
- Folate and folic acid: Vitamin B9 keeps your cells, specifically your red blood cells, healthy. Red blood cells transport oxygen throughout your body.
- Cobalamin: Vitamin B12 helps make red blood cells, supports brain health and keeps your nervous system functioning properly.
“B vitamins are especially important for energy production and red blood cell health,” Anne said. “When levels are low, patients may notice fatigue, brain fog or weakness.”
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Vitamin B12 and Methylated Forms
Like folate, vitamin B12 also comes in methylated and non-methylated forms. Methylcobalamin is the methylated version that some people find easier to absorb.
Foods with Vitamin B12
Vitamin B12 is naturally found in animal-based foods, including:
- Meat (beef, pork, poultry)
- Fish and shellfish
- Eggs
- Dairy products
If you follow a vegetarian or vegan diet, or have trouble absorbing B12, your provider may recommend vitamin B12 supplements or a vitamin B complex containing methylated forms that are easier to absorb.
Folate vs Folic Acid
Many people use the terms folate and folic acid interchangeably, but they’re not exactly the same.
- Folate is the natural form of vitamin B9 found in food.
- Folic acid is the synthetic form used in most supplements and fortified foods.
Your body cannot store large amounts of folate, so folic acid is added to food to help your body absorb more vitamin B9. When you consume folic acid, your body converts it into methyl folate so it can be used like natural folate.
What Does Folate Do?
Folate plays a vital role in:
- Supporting healthy cell growth
- Making DNA and RNA
- Forming red blood cells
- Supporting brain and nervous system function
A folate deficiency can lead to anemia, fatigue and an increased risk for pregnant women that could result in birth defects in the baby’s brain and spine.
Foods with Folate
You can boost your folate intake naturally by eating:
- Dark leafy greens (spinach, kale, romaine)
- Asparagus
- Avocados
- Citrus fruits
- Lentils and beans
Most adults need about 400 micrograms (mcg) of folate daily. Pregnant women need closer to 600 mcg daily. While food is the best source, a methylated multivitamin or methyl folate supplement may be recommended if you have difficulty getting enough through diet alone.
Should you take methylated vitamins?
Not everyone needs methylated vitamins. But for those with absorption issues, genetic differences or certain health conditions, they may help maintain healthy folate and B12 levels.
Your provider can determine if you have a folate deficiency or low B12 levels through a simple blood test.
Talk with your primary care provider or a registered dietitian to see if methylated vitamins are a good option for you and if so what methylated vitamin brand is right for you.