B12 Vitamins falling out of a tinted glass bottle

•4 min read

Vitamin B12 Methylcobalamin: Myths, Facts and What Science Says

  • Supplements
  • Vitamins
  • False Belief
  • Nutrition

If you have done any reading in the supplement space, you’ve likely heard articles discussing vitamin B12 Methylcobalamin. There's a lot of hot discussion about it, and a lot of people are trying to get money out of you. In this article, we’d like to dispel the myths surrounding vitamin B12 Methylcobalamin and other forms. Let’s dive straight into the “Truth”. 

What is Vitamin B12

B12 is one of the primary vitamins for the body and its processes. It is a water-soluble vitamin that you must obtain through your diet, supplements, or injection. We can divide the primary functions of B12 into 4 main parts

  1. Assisting in the formation of red blood cells
  2. The maintenance functions of the nervous system
  3. Supporting metabolic processes, giving more energy
  4. A vital part of DNA Synthesis

Common Misconceptions About Vitamin B12 Methylcobalamin

You have likely heard some of the following rumors about B12 Methylcobalamin.

  1. “Pure B12 is absorbed more efficiently by the body.”
  2. “Cyanocobalamin is the most stable form, so it reaches more of your cells.”
  3. “Methylcobalamin is unnatural; it is less safe.”
  4. “Synthetic forms cause toxicity over time.”
  5. “Methylcobalamin hasn’t been tested enough to be trusted.”

A vast majority of the claims center around it being less efficient than “pure vitamin B12”. But wait, what is “pure B12” actually?

There is no “Pure B12.”

Yes, it's true, there is no such thing as “Pure B12” when it comes to supplementing. As much as nutrition gurus love to say it, all B12 comes in a specific form. Let’s go through the types to clarify.

  1. Cyanocobalamin The basic one found in almost every generic multivitamin and fortified food. This is actually what most people refer to as “Pure B12,” even though it is still just another form of vitamin B12. Cyanocobalamin is stripped of the cyanide group and converted into either methylcobalamin or adenosylcobalamin. 
  2. Methylcobalamin The one that has caused the most stir lately. Unlike cyanocobalamin, this type does not need to be converted, and your body can use it at a cellular level. For most people, cyanocobalamin works just fine; methylcobalamin skips the conversion process entirely. This makes this the preferred form for those wanting a B12 that is used immediately in the body.
  3.  Hydroxocobalamin: The most underrated form of vitamin B12, and arguably the most versatile. It's the natural form of B12 that you get from foods, like fish, meat, or dairy. Just like cyanocobalamin, hydroxocobalamin gets converted into either methylcobalamin or adenosylcobalamin, depending on what your body needs. This form also stays in the body longer than its counterparts.

What science actually says about Methylcobalamin

Methylcobalamin and its effectiveness have actually been studied before alongside cyanocobalamin.

Methylcobalamin Versus Cyanocobalamin

In a 2021 study published by Experimental and Therapeutic Medicine, 42 vegan adults were examined taking either methylcobalamin or cyanocobalamin. They measured their serum vitamin B12 levels specifically and found that cyanocobalamin actually came out on top. Does this mean that cyanocobalamin is better than Methylcobalamin? Not quite, as the study also says the literature surrounding this is conflicting. Some research even suggests that methylcobalamin is better retained in the body. 

Frequency Matters

However, both sides agree that frequency matters. The study also mentions how the more frequently they took B12, the higher the levels were, regardless of form. The key takeaway is that no form of vitamin B12 has been determined to be superior, and frequency matters the most.

Is Vitamin B12 Methylcobalamin Unsafe?

No, methylcobalamin is not unsafe or unnatural. Methylcobalamin is simply a form of B12 that does not need conversion in the body and can be immediately used. 

Is B12 Cyanocobalamin Superior to B12 Methylcobalamin?

There has been no conclusive study that has shown that one type is superior to the others. There is, however, strong evidence that frequency is the most important thing when supplementing vitamin B12.

Dosage and Absorption 

The RDA (recommended daily amount) is around 2.4 micrograms daily. B12 pills are usually sold in 5-25 mcg, supplements may be in the 500-1000 mcg range. The reason for the large disparity between numbers is that the body only absorbs a small percentage of the vitamin B12. There is no upper limit for the amount of B12 since it is water-soluble; the excess is excreted.

Is B12 Deficiency a Legitimate Concern?

Usually, no, most people get enough vitamin B12 in the food they eat. It is extremely easy to get what you need each day through eating food. There are, however, certain risk groups.

  1. Vegans, vegetarians: Oftentimes, the lack of meat and dairy in the diet becomes a concern for these risk groups. Without these essential foods, they oftentimes must take supplements or fortified foods to not become B12 Deficient.
  2. The Elderly: As you get older, your vitamin B12 absorption changes. It gets harder to get enough B12 in your food since absorption is much lower. This makes them naturally one of the primary risk groups.
  3. Medical-related conditions: Specifically, people who take metformin, which lowers B12 absorption rates. As well as long-term antacid users, who also have lower absorption rates.

Conclusion / TL;DR

The supplement world loves to overcomplicate things, and vitamin B12 is a perfect example. At the end of the day, the form you take matters far less than how consistently you take it. Know your risk factors, stick to your routine, and don't let the marketing noise make you overthink it.

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Vitamin B12 FAQs

Based on current research, neither form has been proven to be clearly superior to the other. A 2021 study found that cyanocobalamin actually produced higher serum B12 levels in some cases, while other research suggests methylcobalamin may be retained in the body longer. The honest answer is that the science is still conflicted. What research does agree on is that how often you take B12 matters more than which form you choose.

Probably not. Most people who eat a varied diet that includes meat, fish, eggs and dairy get more than enough B12 from food alone. The groups most at risk of deficiency are vegans, vegetarians, the elderly, and people taking certain medications like metformin or long term antacids. If you fall into one of those groups, supplementing is worth considering.

No upper limit has been set for B12 because it is water soluble, meaning your body simply flushes out whatever it does not use. This is why B12 supplements are often sold in doses of 500 to 1000 micrograms, which is far above the recommended daily amount of 2.4 micrograms. The large gap exists because your body only absorbs a small percentage of what you take in pill form.

Any form will help correct a deficiency, but methylcobalamin is a good choice if you want a form your body can use immediately without converting it first. Hydroxocobalamin is also worth considering as it stays in the body longer than the other forms. If you suspect you are deficient, the most important thing is to start supplementing consistently rather than spending too much time choosing between forms. Speak with a doctor if you think your levels are low.