By Dr. Linda J. Dobberstein, DC, Board Certified in Clinical Nutrition
Feeling a bit drained lately? Your body may be craving some B12 and folate! Restrictive diets and various health factors leave many deficient in these vital nutrients. From drug-induced depletions to genetic mutations and age-related declines, the need for B12 and folate is higher than ever. Perhaps you've already turned to B12 or folic acid supplements to bridge the gap. But do you truly understand the differences in their forms?
We are excited to bring you B12+Folate, a cutting-edge formulation from Wellness Resources designed to meet your body's demands. Our B12+Folate supplement delivers these essential vitamins in highly absorbable, bioactive forms, ensuring maximum impact and optimal replenishment. You asked for it, and now it's here! Energize your health and well-being.
Low Quality B12: Cyanocobalamin
The most common form of vitamin B12 on the market is cyanocobalamin, a cheap, synthetic, non-biologically active compound. It is commonly added to processed, fortified foods, beverages, energy drinks, and infant formulas in the attempt to provide something that these foods lack. It is found in most common prenatal and general multivitamins, including prescription vitamins.
Cyanocobalamin is a synthetic compound that contains a small amount of cyanide attached to cobalamin, i.e. cyano + cobalamin = cyanocobalamin. When you consume this form of B12, the cyanide must be removed and detoxified by the liver before the cobalamin portion becomes metabolically active for your body. This process is not efficient and adds to the toxic load your liver must process each day. It’s not the best or biologically available form at all.
High Quality B12: Methylcobalamin and Adenosylcobalamin
Our B12 + Folate supplement contains vitamin B12 in bioactive, natural forms, methylcobalamin and adenosylcobalamin. forms.
Methylcobalamin is essential for the making of red blood cells, white blood cells, and platelets. It is needed for tissue oxygenation, cardiovascular health, neurological development and function (balance, sensation, smell, movement, thinking, mood, memory), methylation, and a host of other metabolic activities.
Adenosylcobalamin is required for the formation of the myelin sheath, the fatty insulation layer around nerves. Insufficient adenosylcobalamin also leads to a disruption of carbohydrate, fat, and protein/amino acid metabolism. This bioactive form of B12 is essential for mitochondrial function and aerobic activity.
We were one of the first supplement companies to use these bioactive forms of B vitamins, found in our Daily Energy Multiple Vitamin, Super Coenzyme B Complex, Daily Prenatal Multivitamin, and Blood Booster. We are now bringing you another option to specifically boost B12 and folate.
Vitamin B12: Often Lacking in the Diet
Vitamin 12 is an essential nutrient that must be obtained in the diet. Animal products (beef, pork, poultry, fish, eggs, game meats, and dairy) are the best sources of bioactive cobalamin.
Plant-based diets do not contain bioactive vitamin B12. Fermented soy products (e.g., miso, tempeh), shiitake mushrooms, algae, and unfortified nutritional yeast contain inactive analogues of vitamin B12. These foods contribute to vitamin B12 intake, but they are unreliable sources. The only reliable source of B12 in a plant-based diet comes from processed foods fortified with synthetic (cyanocobalamin) B12, but is it truly enough?
Studies estimate that individuals on a vegan or plant-based diet absorb about 10 percent of the RDA needs. This readily leads to B12 deficiency. A recent study showed that over 50 % of vegans and vegetarians who had blood tests had serum B12 levels that were below the reference range indicating significant depleted tissue stores. Studies also estimate that at least 20 percent of all individuals regardless of diet are borderline low in vitamin B12. High risk age groups for vitamin B12 insufficiency include infants, children, teenagers, pregnant women, and the elderly.
Lab tests generally fail to adequately measure vitamin B12 status. In fact, a normal RBC (red blood cell) test or a serum B12 test does not rule out insufficient vitamin B12.
Vitamin B12: Difficulties with Absorption and Higher Requirement Needs
Vitamin B12 absorption depends on the healthy function of parietal cells and the production of intrinsic factor in your stomach. In a healthy adult, absorption of vitamin B12 is estimated at 50 percent of what you consume in your diet. Even lower amounts of vitamin B12 are absorbed due to age-related decline of absorption, insufficient stomach acid production, or autoimmune attack against the parietal cells and intrinsic factor.
Furthermore, concerns with H pylori infection, gastric bypass, intestinal bacteria overgrowth (SIBO), Celiac disease, and other malabsorption disorders can substantially interfere with absorption thereby increasing your B12 needs.
Meds That Deplete B12
Several common medications also impair the absorption of vitamin B12. These include:
• Antacids- Maalox, MOM, Mylanta, Tums
• Histamine blockers- Zantac, Tagamet, Axid, Pepcid
• Proton Pump Inhibitors- Prevacid, Prilosec, Nexium, Omeprazole, Acidhex
• Colchicine
• Questran
• Metformin, Glucophage
• Celexa, Effexor, Elavil, Nardil, Paxil, Prozac, Zoloft, Wellbutrin
• Ativan, Librium, Valium, Xanax
• Viagra, Cialis, Levitra
• Compazine, Haldol, Risperdal, Tegretal
Methylation
Vitamin B12 in the methylcobamin form is required for the methylation cycle and all its processes. An elevated homocysteine level is one indication that the methylation cycle is impaired and in need of vitamin B12, folate, and vitamin B6.
Insufficient B12 and impairment of the methylation cycle affects:
• Neurotransmitter metabolism (mood, energy, cognition, mental sharpness, agility)
• Estrogen metabolism (menstrual cycle, endometrium, pregnancy, menopause)
• Histamine clearance (histamine intolerance)
• Phosphatidylcholine production (cell membrane composition and function, intestinal mucus, pulmonary surfactant)
• Creatine and carnitine production (cognition, strength/stamina, mood)
• Myelin production (neurologic, cognitive function, balance, proprioception, aging well)
• DNA synthesis
• Kreb’s cycle metabolism of fatty acids and amino acids
Folate
Like vitamin B12, finding a bioactive form of folate can be difficult for the consumer. Unless you know what to look for, you may not be aware of the differences between the biological active form folate and the synthetic form folic acid. Although the words folate and folic acid are often used interchangeably, it is vital to understand the difference.
Folate is the active form of vitamin B9. Its scientific name is 5-methyltetrahydrofolate. This refers to the methylated or coenzyme form of folate or is called more simply, 5-MTHF. Natural folate is also sometimes called folinic acid.
Synthetic Folic Acid
Folic acid is the synthetic, unnatural form of folate. It is added to processed, packaged foods, some beverages, and infant formulas. It is commonly found in many nutritional supplements including prenatal vitamins and prescription vitamins.
Humans have a reduced ability to convert folic acid into folate. If synthetic folic acid is not converted well or used up, it builds up in your body as oxidized folic acid or “unmetabolized folic acid”. This can cause negative effects with neurological development and cognitive function and impaired immune function. It increases the risk for aberrant cell changes and impaired DNA synthesis. It changes insulin and blood sugar function and can cause pregnancy and developmental complications and more.
Like vitamin B12 as methylcobalamin, natural folate is required for methylation. You can learn more in the articles Are You Taking Folate or Folic Acid? Read This First and MTHFR Gene Defects, Methylation, and Natural Support.
Folate: Biologically Active Form
Folate is essential for the formation of red blood cells, cell growth, replication, and repair, DNA and RNA synthesis, and immune function. It is necessary for the formation of neurotransmitters like dopamine, serotonin, and norepinephrine and interacts with acetylcholine, thus making it critical for mood, cognition, concentration, motivation, learning, focus, memory, and mental and physical energy. Folate helps keep your brain from getting stuck in a rut with negative behavior and rumination.
Like B12, folate is critical for a vast number of physiological functions throughout your life. Folate is needed for tissue oxygenation, sleep, heart health, cholesterol, blood pressure, and homocysteine management. Reproduction and fertility need higher amounts of folate for success. Folate needs are increased with excessive weight, kidney dysfunction, alcohol intake, and consumption of the Western Diet. Energy production, heart function, hair, skin, and fingernail health, tongue and mouth, and your gastrointestinal tract suffer with insufficient folate.
The natural form of folate or vitamin B9 is found in foods such as dark green leafy lettuces and spinach. Other folate-rich foods include asparagus, broccoli, liver, and Brussels sprouts. Fruits, vegetables, nuts, beans, peas, seafood, eggs, dairy, meat, and poultry contain smaller amounts of folate. Keto-diets or other restrictive diets that neglect the above foods will require folate supplementation.
Meds That Deplete Folate
In addition to insufficient diet, numerous medications deplete or interfere with folate metabolism and absorption. These include:
• antacids
• antibiotcs
• aspirin and other pain-relieving meds
• birth control and HRT/hormone replacement therapy
• chemotherapy drugs
• cholesterol lowering meds
• diabetes meds
• diuretics
• inhalers and steroids
• inflammatory bowel meds
• others
Our new Wellness Resources B12+Folate supplement provides 500 mcg of methylcobalamin, 500 mcg adenosylcobalamin, and 800 mcg of folate per capsule. It takes the worry out of wondering if you are getting natural, highly absorbable forms with quality amounts!
Vitamin B12 and folate are best taken in conjunction with each other and a multiple vitamin, like Daily Energy Multiple Vitamin. When you take only one of the nutrients by itself, especially for more than a few weeks, it can result in hidden deficits and further deterioration and imbalances with the other B vitamins. “B” smart and proactive with vitamin B12 and folate especially if you find yourself in any of the contexts above.
B12 and folate are essential for your life from family planning stages, conception, and every day of your life. By the time you experience symptoms from inadequate B12 and folate your tissue reserves are depleted and exhausted and your internal organs, nervous system, mitochondria, DNA/RNA, etc. are stressed. An ounce of prevention with the good stuff is worth a pound of cure!
