Vitamin B12, often known as cobalamin, is a crucial water-soluble vitamin concerned in purple blood cell manufacturing, mind well being, and DNA synthesis (1).
A deficiency on this key vitamin may cause severe signs, together with fatigue, nerve harm, digestive points, and neurological issues like melancholy and reminiscence loss (1).
Due to this fact, many individuals flip to vitamin B12 dietary supplements to assist meet their wants and stop a deficiency.
This text examines the principle variations between methylcobalamin and cyanocobalamin — two of the most typical sources of vitamin B12 present in dietary supplements.
Artificial vs. Pure
Vitamin B12 dietary supplements are sometimes derived from two sources: cyanocobalamin or methylcobalamin.
Each are practically equivalent and comprise a cobalt ion surrounded by a corrin ring.
Nonetheless, every have a unique molecule hooked up to the cobalt ion. Whereas methylcobalamin accommodates a methyl group, cyanocobalamin accommodates a cyanide molecule.
Cyanocobalamin is an artificial type of vitamin B12 that’s not present in nature (2).
It’s used extra continuously in dietary supplements, because it’s thought of extra steady and price efficient than different types of vitamin B12.
When cyanocobalamin enters your physique, it’s transformed into both methylcobalamin or adenosylcobalamin, that are the 2 energetic types of vitamin B12 in people (1).
In contrast to cyanocobalamin, methylcobalamin is a naturally occurring type of vitamin B12 that may be obtained by dietary supplements, in addition to meals sources like fish, meat, eggs, and milk (3, 4).
Could also be absorbed and retained in another way
One other main distinction between methylcobalamin and cyanocobalamin is the best way they’re absorbed and retained inside your physique.
Some research counsel that your physique could soak up cyanocobalamin barely higher than methylcobalamin.
In actual fact, one research discovered that individuals’s our bodies absorbed about 49% of a 1-mcg dose of cyanocobalamin, in comparison with 44% of the identical dose of methylcobalamin (5).
Conversely, one other research evaluating the 2 varieties reported that about thrice as a lot cyanocobalamin was excreted by urine, indicating that methylcobalamin could also be retained higher inside your physique (6).
Nonetheless, some analysis means that variations in bioavailability between the 2 varieties could also be insignificant and that absorption could possibly be influenced by components equivalent to age and genetics (7, 8).
Sadly, current analysis immediately evaluating these two types of vitamin B12 is restricted.
Further research are wanted to measure the absorption and retention of methylcobalamin versus cyanocobalamin in wholesome adults.
Each methylcobalamin and cyanocobalamin will be transformed to different types of vitamin B12
Once you ingest cyanocobalamin, it may be transformed to each of the energetic types of vitamin B12, methylcobalamin and adenosylcobalamin.
Very similar to methylcobalamin, adenosylcobalamin is important to many points of your well being.
It’s concerned within the metabolism of fat and amino acids, in addition to the formation of myelin, which creates a protecting sheath round your nerve cells (9).
Deficiencies in each types of vitamin B12 can enhance your danger of neurological points and adversarial negative effects (10).
Each cyanocobalamin and methylcobalamin are decreased to a cobalamin molecule that’s transformed to the energetic types of this vitamin inside the cells of the physique (11).
Some researchers beneficial treating vitamin B12 deficiencies with both cyanocobalamin or a mix of methylcobalamin and adenosylcobalamin as a result of distinct properties of those latter two varieties (9).
Each varieties have well being advantages
Though distinct variations exist between methylcobalamin and cyanocobalamin, each have useful results on well being and may stop B12 deficiencies (12).
In actual fact, one research discovered that treating seven B12-deficient folks with oral methylcobalamin normalized vitamin B12 ranges of their blood inside simply 2 months (13).
Equally, one other research confirmed that taking cyanocobalamin capsules for 3 months additionally elevated vitamin B12 ranges in 10 folks with pernicious anemia, a situation brought on by impaired B12 absorption (14).
Each sorts of the vitamin can also present different well being advantages.
One assessment of seven research confirmed that each methylcobalamin and a B-complex containing cyanocobalamin have been efficient in decreasing signs of diabetic neuropathy, a complication of diabetes that results in nerve harm (15).
Moreover, a number of animal research have discovered that every type may have neuroprotective results and could also be useful in treating situations that have an effect on your nervous system (16, 17).
The underside line – “b vitamin methylcobalamin”
For those who assume you might have a vitamin B12 deficiency, speak to your physician to find out the very best course of remedy.
Nonetheless, in case you’re simply trying to fill within the dietary gaps in your weight loss plan, a vitamin B12 complement could assist.
Cyanocobalamin is an artificial type of vitamin B12 that may be transformed to the pure varieties methylcobalamin and adenosylcobalamin.
The physique could soak up cyanocobalamin higher, whereas methylcobalamin has the next retention price.
Each can stop B12 deficiency, however methylcobalamin needs to be mixed with adenosylcobalamin for greatest outcomes.
No matter which type of vitamin B12 you select, remember to mix it with a wholesome, well-balanced weight loss plan to fulfill your dietary wants and optimize your well being.