Since B vitamins are water-soluble, it’s unlikely that you will consume too much of these nutrients through food or by taking a B-complex supplement as directed. Thiamine hydrochloride, Calcium D-pantothenate, Nicotinamide, Riboflavin, Nicotinic acid, Pyridoxal 5′-phosphate, Para-Aminobenzoic acid, L-choline bitartrate coated, Myo-Inositol, Anti-caking agent: Silica, N,N-Dimethylglycine Hydrochloride, D-Biotin, L-5-Methyltetrahydrofolate calcium, Methylcobalamin, Vegetable capsule (hydroxypropyl methylcellulose). Additionally, the MTHFR genetic mutation can affect how your body metabolizes folate, which can lead to a folate deficiency and other health concerns ( 21).

Conversely, another study comparing the two forms reported that about three times as much cyanocobalamin was excreted through urine, indicating that methylcobalamin may be retained better within your body ( 6). In fact, one study found that treating seven B12-deficient people with oral methylcobalamin normalized vitamin B12 levels in their blood within just 2 months ( 13). One review of seven studies showed that both methylcobalamin and a B-complex containing cyanocobalamin were effective in reducing symptoms of diabetic neuropathy, a complication of diabetes that leads to nerve damage ( 15). One study found that supplementing with a vitamin containing B12, B6, and folic acid led to a more enhanced and lasting antidepressant response over 1 year, compared with a placebo ( 30).B12 or folate deficiency during pregnancy or while nursing can lead to severe neurological damage or birth defects in the fetus or infant ( 10). Older adults B12 (cobalamin). Perhaps the most well-known of all the B vitamins, B12 is vital for neurological function, DNA production, and red blood cell development. B12 is found naturally in animal sources like meats, eggs, seafood, and dairy ( 8). Another major difference between methylcobalamin and cyanocobalamin is the way they’re absorbed and retained within your body.

However, certain circumstances increase the need for B vitamins, making supplements necessary. People who are pregnant or nursing Since B vitamins are found in many foods, you are most likely not at risk of developing a deficiency as long as you follow a well-rounded diet. However, some research suggests that differences in bioavailability between the two forms may be insignificant and that absorption could be influenced by factors such as age and genetics ( 7, 8). As you age, your ability to absorb vitamin B12 decreases and your appetite declines, making it difficult for some people to get enough B12 through diet alone. Superior - Some individuals are less able to efficiently convert folic acid to methylfolate due to genetic variations in the activity of the MTHFR enzyme, therefore taking methylfolate is a more effective option for everyone

Some researchers recommended treating vitamin B12 deficiencies with either cyanocobalamin or a combination of methylcobalamin and adenosylcobalamin due to distinct properties of these latter two forms ( 9). SUMMARY B5 (pantothenic acid). Like other B vitamins, pantothenic acid helps your body obtain energy from food and is also involved in hormone and cholesterol production. Liver, fish, yogurt, and avocado are all good sources ( 4). While B-complex vitamin supplements are not a cure for mental health conditions, they may help improve symptoms of depression or anxiety.