Context:

Methylated vitamins, which include an extra methyl group, are marketed as more easily absorbed by the body, but research indicates they are not significantly more effective than standard vitamins. Despite the claims by health influencers, authoritative health organizations do not recommend methylated vitamins for the general public or specific health conditions. Folate and B12 are two commonly discussed methylated vitamins, but studies show no substantial advantage in their absorption compared to their unmethylated forms. Most healthy people do not need vitamin supplements, and taking them, especially in high doses, can pose risks such as masking other deficiencies. Experts suggest consulting healthcare professionals before starting any supplementation, particularly for those with specific genetic variations or dietary restrictions.

Dive Deeper:

• Methylated vitamins have a methyl group added, with folate and B12 being the most popular, yet no significant evidence supports their superior absorption or efficacy over standard vitamins.

• Health influencers and supplement companies promote methylated vitamins as more bioavailable, but studies have not shown them to be more effective, and no authoritative health body recommends their use for the general population.

• Research comparing folate and its methylated form, 5-MTHF, indicates that absorption is not significantly improved, and the timing of intake, such as taking it on an empty stomach, is more critical for absorption.

• For individuals with variations in the MTHFR gene, more folate is required to prevent amino acid buildup, but no evidence suggests methylated folate is better for these individuals.

• B12 supplements, such as methylcobalamin and cyanocobalamin, show no significant difference in absorption, and most people, including vegans and vegetarians, can meet their B12 needs through diet.

• Experts caution that taking unnecessary supplements can lead to masking deficiencies, such as vitamin B12, and emphasize the importance of third-party testing for supplement accuracy and safety.

• Methylated vitamins can be costly, and their stability can be compromised by environmental factors, posing potential risks, especially for pregnant women; thus, consultation with healthcare providers is advised before supplementation.