Vitamin B12: Methylcobalamin vs Cyanocobalamin

This essential nutrient can support energy, support nerve and brain cells, increase serotonin production, support immune function, and improve mood.

Vitamins and supplements, like B12 supplements, are a great way to get more nutrients into your body without having to eat high amounts of food that contains these vitamins.

They are also convenient as you don’t have to think about the preparation or measure consumption amounts.

If you are not familiar with the types of B12 out there, there are a few options that you have, methylcobalamin and cyanocobalamin.

Difference between methylcobalamin and cyanocobalamin?

While cyanocobalamin is the most common type of B12 supplement out there, methylcobalamin is quickly gaining in popularity.

Synthetic vs Natural Supplements

So what is the difference between chemically synthesized and naturally derived supplements?

It might seem self-explanatory, but the difference between natural and synthetic is that one is naturally found, but synthetic is created in a lab or factory.

How do you know which type of supplement you are dealing with?

The easiest way to know what kind of supplement you are working with is by checking the label.

If you are dealing with a natural supplement, the ingredients list on the label will have the food sources labeled that identify where the vitamins came from.

If you are dealing with synthetic vitamins, the label will show the chemicals or just the names of the vitamins.

Some people incorrectly think that if they are dealing with a pill or capsule, it is synthetic, but if it presents itself in powder form, it’s natural.

This is not true. Both pills or powders can be synthetic or natural. You can read more about the difference here.

Synthetic vs Natural When it Comes to B12

Even though both B12 supplements are nearly identical and contain a cobalt ion, they are still different.

The main difference in the makeup of these vitamins is what is attached to that cobalt ion.

Methylcobalamin has a methyl group attached to the cobalt ion, while cyanocobalamin has a cyanide molecule attached to the cobalt ion.

Absorption Rates of Methylcobalamin and Cyanocobalamin

Studies show that absorption rates can vary with these two types of B12 supplements.

Studies have shown that the absorption rate of cyanocobalamin is approximately 49% of a 1-mcg dose, but only about 44% of methylcobalamin is absorbed.

Other studies, however, have suggested that more cyanocobalamin is expelled in urine, which could suggest that more methylcobalamin is retained in your body.

More studies need to be conducted to get better data on the true differences between these supplements.

Is the Cyanocobalamin Form of B12 Dangerous?

Because the cyanocobalamin form of B12 contains the cyanide molecule, which is commonly thought of as poison, some people might find it dangerous to take.

This is not the case.

Even at a high dose, there is not enough cyanide in cyanocobalamin to become even close to toxic. You would need a thousand times more cyanide in the supplements to reach a toxic level.

Additionally, the cyanide from B12 supplements is excreted in the urine, meaning that it is not being stored up in your body. You can read even more about it here.

Health Benefits of Methylcobalamin and Cyanocobalamin

Despite the difference between these two supplements, they both have health benefits that everyone should take note of.

Both of these have been shown to reduce the symptoms of diabetic neuropathy, which is a complication of diabetes.

Another great health benefit that both of these supplements offer is improving conditions that can affect your nervous system.

Both of these B12 supplements when digested are converted to the active form of B12 and can assist people who have vitamin B deficiencies.

Which is Better: Methylcobalamin or Cyanocobalamin?

If you are still not sure which B12 supplement is right for you, there are some additional factors you can consider.

While the body might absorb a higher percentage of cyanocobalamin supplements, this does not mean that it is the most effective.

In fact, after you intake cyanocobalamin, it has to convert your body to methylcobalamin to be effective. This is not the case for methylcobalamin as it is already ready for your body to absorb.

B12 Deficiency Risks

B12 deficiencies can be quite common and are even more common for vegetarians or people who eat a limited amount of meat.

This can also be common in the elderly.

It is not common for someone to have a severe vitamin B12 deficiency, but a mild deficiency can be quite common.

It can be hard to determine whether you are B12 deficient on your own. Stores of B12 can stay in your body for long periods of time, making it so you might not notice right away if you are not getting enough.

It can be a good idea to work with your doctor to run blood tests to see if you are low on this or any other important vitamins and nutrients.

Even if you are not deficient, it cannot hurt to increase your vitamin B12 intake.

How Much B12 Can I Take?

There is not a “one-size-fits-all” answer for how much vitamin B12 you should take. There are many factors that can go into this.

Some of these factors include:

• Age
• Lifestyle
• Eating Habits

Age:

Age is one factor that can determine how much vitamin B12 you need. Adults under age 50 don’t need as much as those over 50.

For those under 50, you can normally meet your B12 requirement through food, but for those over 50, you will want to take a supplement.

Pregnant or Breastfeeding:

Another factor is if you are pregnant or breastfeeding. Pregnant women need more B12 than those who are not pregnant.

Low levels of B12 have been known to cause birth defects in their baby.

If your baby is low on B12, it can lead to decreased appetite, developmental failings, and irritability. For this reason, it is recommended that women who are breastfeeding also take B12 supplements.

Just be careful that you do not take too much as this can sometimes cause a higher risk of your baby being on the autism spectrum.

Diet:

Vegetarians and Vegans also need more B12 than people on a more traditional diet. This is because meat is a great source of B12 that is missed by those who do not consume it.

That’s why, while they are not getting it from food, they will want to make up for the deficiency with supplements.

Is There an Unsafe Dosage?

Unlike some other vitamins, you cannot accidentally take too much B12. Even at high doses, B12 is considered safe.

Because it is water-soluble, you can take high doses, and anything you do not absorb, you will expel in your urine.

There are some side effects to keep an eye on like acne outbreaks or other skin conditions. You also want to be careful of your vitamin B12 intake if you have diabetes or kidney disease.

However, most high dose levels come from those getting injections, and not taking supplements.

The Bottom Line

The main thing you need to know about vitamin B12 is that it is very important to have enough for your health.

While most people get enough B12 from the food they eat, this is not true for everyone. If you are wondering if your B12 is low, it can sometimes be best to consult with your doctor.

B12 is a great way to improve your mood, and energy, and can affect other aspects of your health.

There are both synthetic and natural versions of B12 supplements, cyanocobalamin and methylcobalamin.

While initially cyanocobalamin might be absorbed better, there is better retention with methylcobalamin. Both of them can be helpful when it comes to fighting a B12 deficiency.

No matter what you choose, make sure you take them responsibly and continue to eat a well-balanced diet, and not rely solely on supplements for your health.