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Optimal Prenatal Methyl-Free : A powerful, nutrient-dense prenatal vitamin that is free from choline and inositol. It features folate as folinic acid, and B12 as hydroxocobalamin and adenosylcobalamin. Pregnant People: “B vitamins are especially important during pregnancy because they help reduce the risk of birth defects,” says Paula Doebrich, RDN, MPH. Women who are planning a pregnancy, are pregnant, or are breastfeeding have an increased need for folate and must take a folate supplement. However, it might make the most sense to get the necessary B vitamins from a prenatal-specific multivitamin. If your prenatal does not contain adequate levels of B vitamins, a B-complex supplement may be beneficial. When it comes to supporting your methylation cycle (including the MTHFR gene), these non-methylated forms are more enzymatically efficient than food forms of folate. Oulhaj A, Jernerén F, Refsum H, Smith AD, de Jager CA. Omega-3 fatty acid status enhances the prevention of cognitive decline by B vitamins in mild cognitive impairment. J Alzheimers Dis. 2016;50(2):547-557. doi:10.3233/JAD-150777 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
A methylated nutrient is a compound attached to a molecule made up of one carbon and three hydrogens, known as a “methyl group” (CH3). These nutrients will act as methyl donors that help to push your methylation pathway, replenish folate and B12, and reach optimal health. Folate prevents neural tube defects during pregnancy and may even protect against heart disease, cancer, and cognitive dysfunction. Both cyanocobalamin and methylcobalamin are reduced to a cobalamin molecule that’s converted to the active forms of this vitamin within the cells of the body ( 11).In fact, our bodies use methyl groups to turn genes ‘on’ and ‘off’ in the various types of body tissues. Have you ever wondered how DNA is the same in every cell, yet we do not have eyeball cells in our belly button or ear cells on our lips? That’s because methyl groups sit on portions of our genes and tell them when to be read and when not to be read. This process of changing gene function without actually changing the genes is called epigenetics, and methylation plays a significant role in it. (1, 2, 3) Separately, as of November 2022, the FDA prohibits nicotinamide mononucleotide (NMN) to be sold as a supplement while they investigate its potential usage as a drug. Because this mandate is new, you will likely still see this ingredient on the market until the regulation is fully enforced. The B-complex vitamins we recommend in this article do not contain nicotinamide riboside (NR) or nicotinamide mononucleotide (NMN). We love that NatureMade makes high quality supplements at an affordable price point. Their Super B-Complex is no exception. It's third-party tested and USP certified, so you can feel confident that what is on the label is what's in the bottle. You’ll get all eight B vitamins from this tablet, ranging from 118% to 8,333% of your daily needs of each. As a bonus, this Super B-Complex contains 167% of the daily value of vitamin C, which is an important antioxidant and is involved in immune function.
Our body converts folate from foods into a special form of folate with a methyl group on it. This methylated ‘active’ folate is referred to as 5-Methyltetrahydrofolate ( 5-MTHF). In supplements, you may see this form of folate referred to as L-5-MTHF. Supplements that are third-party tested are sent to a lab where they are tested to ensure they contain what they say they contain and are not contaminated with specific high-risk, common contaminants. However, it’s important to note: de Jager, C.A., Oulhaj, A., Jacoby, R., Refsum, H. and Smith, A.D. Cognitive and clinical outcomes of homocysteine-lowering B-vitamin treatment in mild cognitive impairment: a randomized controlled trial. Int J Geriatr Psychiatry, 27: 592-600. doi:10.1002/gps.2758 As you can see, folinic acid (non-methylated version of folate) is only two steps behind L-5-methyltetrahydrofolate (5-MTHF), the methylated, active version of folate that you need.You can also support your body’s methylation process by eating a diet composed of non-processed, organic and whole foods, eating plenty of the following foods can help. Some people react poorly to methylated nutrients. If you have had adverse side effects after taking anything with B vitamins in it, you may be sensitive to methylated nutrients. 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. Poddar SK, Sifat AE, Haque S, Nahid NA, Chowdhury S, Mehedi I. Nicotinamide mononucleotide: exploration of diverse therapeutic applications of a potential molecule. Biomolecules. 2019;9(1):34.
A 2012 study further broke down the relationship between DNA methylation and age. People over the age of 100 had less methylated DNA than newborns.Additional studies are needed to measure the absorption and retention of methylcobalamin versus cyanocobalamin in healthy adults. SUMMARY B-complex supplements generally include all eight B vitamins. Even though B vitamins are water-soluble and don’t build up in the body long term, please take care not to take large doses above the Tolerable Upper Intake Levels (UL). There are eight B vitamins that support metabolism, nerve function, and energy production, among other bodily processes. Abundant in food sources like animal products, legumes, leafy greens, and fortified foods, many people get the B they need from their diet. All about methylation and what you can do to keep yours healthy, Georgia Marrion, BHSc(Comp med) AdvDipHSc(Nat) MHumNut, November 14, 2016, https://www.bioceuticals.com.au/mobile/article/all/all-about-methylation-and-what-you-can-do-to-keep-yours-healthy The processes involved are complex. For example, the risk of developing breast cancer and certain other other cancers is associated with certain genes, including one called BRCA1. Increased methylation of the BRCA1 gene can increase cancer risk, because BRCA1 is protective against certain cancers.
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