Which Form of Vitamin B12 Should I Take?

Take a closer look at these four options

Do you know what you have in common with a fish tapeworm? First, let me tell you what a fish tapeworm is! Its a parasitic worm that lives in fish and mammals. It causes a nasty disease in humans called diphyllobothriasis which causes Vitamin B12 deficiency. You get it from eating undercooked or raw fish. So, what do you have in common with a fish tapeworm? You both need Vitamin B12. Fish tapeworms absorb 80% or more of your Vitamin B12 intake if you have them in your intestines. So be careful whenever you eat raw or undercooked fish.

Now back to Vitamin B12…

Why Vitamin B12 is Essential

Vitamin B12 is a cool Vitamin. It’s the only Vitamin with a metal ion (cobalt) in its structure and it also goes by the name Cobalamin. It’s also considered the largest and most complex Vitamin. Most of the B Vitamins don’t store well in your body. But unlike these other B Vitamins, Vitamin B12 can be stored in your body for several years.

Vitamin B12 is essential because:

It’s needed in Folate metabolism. Folate (also called vitamin B9) is necessary for your tissues to grow and function properly. Both Folate and Vitamin B12 are important players in the metabolism of homocysteine. High homocysteine levels in your blood are a risk factor for cardiovascular disease.
B12 is needed in the synthesis of succinyl CoA, a citric acid cycle intermediate. The citric acid cycle (aka the krebs cycle) is how your body produces energy.
You need Vitamin B12 to preserve the coverings (myelin sheath) of your brain cells.
Vitamin B12 affects the development and maintenance of healthy red blood cells.
It also participates in the production of DNA and RNA.

The Four Forms of Vitamin B12

1. Cyanocobalamin. This is the most common form of Vitamin B12 supplement available on the market. It’s chemically synthesised and doesn’t occur naturally in plants and animals. Cyanocobalamin contains minuscule amounts of cyanide. Don’t’ freak out. From a toxicological point of view, the amount of cyanide is insignificant and poses no danger to your health. But your body does need to detach the cyanide molecule first using glutathione before it can use the B12. Cyanocobalamin is the cheapest form of vitamin B12 to manufacture so it is the one used mostly commonly in supplements.
2. Methylcobalamin. In contrast to Cyanocobalamin, Methylcobalamin is absorbed more effectively by your intestines. Also, it’s retained in higher amounts inside your tissues. Additionally Methylcobalamin is one of the two active forms of Vitamin B12 which means that it does not require prior conversion for your body to use it. Your brain, nerves, and liver primarily use Methylcobalamin to complete critical processes. If you’re suffering from muscle cramps, nerve pain, slow reflexes, numbness, tingling, burning sensations and loss of feeling, then Methylcobalamin may be the best form of Vitamin B12 for you.

Methylcobalamin is particularly important for your vision and is also used lower total homocysteine levels in the blood, particularly in undergoing haemodialysis.
3. Adenosylcobalamin (also known as dibencozide or cobamamide), is the only Vitamin B12 not available as an injection. It’s also the supplement form that’s least stable. You take this active form of Vitamin B12 if you’re planning to increase your appetite, strength and muscle mass and improve your concentration. There’s also some evidence available that it helps in the treatment of anxiety, panic attacks, and depression.
4. Hydroxycobalamin. This inactive form of Vitamin B12 is used for the treatment of Vitamin B12 deficiency and cyanide poisoning. The World Health Organisation prefers to use Hydroxycobalamin over Cyanocobalamin in the treatment of Vitamin B12 deficiencies. Hydroxycobalamin and Adenosylcobalmin are preferred forms of Vitamin B12 for those with a COMT gene mutation.

The Verdict

Vitamin B12 deficiency in New Zealand and Australia is common in two populations: people with malabsorption syndrome and people on a low meat or no meat diet (e.g. vegetarians & vegans). Though even if you do not fall into one of these two groups, you can still suffer from a Vitamin B12 deficiency. The main point of this article is that the form of Vitamin B12 you supplement with will depend on your own individual health picture. So check in with your healthcare practitioner to learn which form is best for you. You can also focus on the including the food sources of Vitamin B12 in your diet. These include eggs, poultry, red meat, seafoods and dairy products.