What form of methylated vitamins are best to take?

For the best form of methylated vitamins, particularly B vitamins, experts suggest using methylated versions like methylcobalamin (B12) and methylfolate. These forms are preferred because they are already in a bioavailable state, meaning they do not require conversion by the body, which is particularly important for individuals with genetic mutations that hinder these conversions. About 44% of the population has such a mutation, affecting their ability to methylate nutrients 1 2.

Methylcobalamin and methylfolate are recommended over forms like cyanocobalamin and folic acid. Cyanocobalamin should be avoided because it contains cyanide, which is a mitochondrial toxin 2. Folic acid is less favorable as it is not readily found in nature and requires conversion in the body, which may not be efficient for everyone, especially those with certain genetic mutations 3. It's noted that for individuals with the MTHFR mutation, methylated forms can be crucial in preventing issues like depression and miscarriages 1 3.

Gummy vitamins are also available in methylated forms and can be an effective option, especially for children. It's important to choose ones that list methylfolate and methylcobalamin, and avoid those containing folic acid or cyanocobalamin 4.