Happy New Year and let’s start the year with an exploration of 2 vitamins
- Vitamin B12 and folate. Both these vitamins are foundational nutrients that support
energy production, brain function, red blood cell formation, and heart health.
They work together in key metabolic pathways that regulate DNA synthesis and
help keep homocysteine, which is a marker linked to cardiovascular and
cognitive risk, within a healthy range. When either nutrient is low, the
effects can ripple throughout the body.
Let’s look at vitamin B12 first. B12 is essential for maintaining healthy
nerves and protecting the myelin sheath that allows efficient nerve signaling.
It also supports proper red blood cell formation and cognitive function.
Folate, the natural form of vitamin B9, plays a critical role in cell
division, DNA repair, and early neurological development. Together, these
nutrients support healthy aging, cardiovascular function, and mental clarity.
Sounds good so far. However, the problem is that deficiencies are quite
common, especially for vitamin B12. Absorption of B12 depends on adequate
stomach acid and what’s called intrinsic factors, which relate to absorption. Both
of these elements decline with age. Certain medications, including
acid-suppressing drugs and metformin, also interfere with absorption.
The result is that many people develop B12 deficiency even when their
diet appears adequate. Symptoms often develop slowly and may include fatigue,
memory problems, numbness or tingling, balance issues, and mood changes. If
left untreated, neurological damage can become irreversible.
Folate deficiency is less common due to food fortification but still
occurs, particularly in people with poor diets, digestive disorders, or
increased needs. Importantly, high intake of folic acid, which is the synthetic
form that’s used in fortification, can mask a vitamin B12 deficiency by
correcting anemia while allowing nerve damage to progress. This is one reason
experts increasingly recommend folate rather than folic acid.
Research continues to highlight the broader health implications of these
nutrients. Studies link low B12 and folate levels, along with elevated
homocysteine, to increased risk of metabolic syndrome, cardiovascular disease,
and cognitive decline. At the same time, research shows that excessive folic
acid in people with low B12 may worsen neurological outcomes, underscoring the
importance of using the right forms.
Choosing the Right Supplements
Because absorption is a major issue, especially for B12, the supplement you take really matters. The two most beneficial forms are methylcobalamin (M-B12) and adenosylcobalamin (A-B12). M-B12 supports methylation and homocysteine metabolism, while A-B12 is the active form used inside mitochondria for energy production.
Using both forms provides broader
physiological support than cyanocobalamin, the inexpensive synthetic form
commonly found in most supplements.
For folate, methylfolate (also labeled as 5-MTHF) is preferred
over folic acid. Methylfolate is the bioactive form that the body can use
immediately, whereas folic acid must be converted through multiple enzymatic
steps. This is a process that is inefficient for many people. Even worse, unmetabolized
folic acid can accumulate in the bloodstream and may interfere with immune and
neurological function.
The Bottom Line
Vitamin B12 and folate are far more than basic vitamins to prevent anemia. They are central to brain health, energy, cardiovascular function, and healthy aging. Because deficiencies are common and absorption is often impaired, relying on diet alone may not be enough, especially for older adults and those on certain medications.
Choosing the right supplement forms, A-B12
and M-B12 for vitamin B12, and folate rather than folic acid, can make a real
difference in long-term health and vitality.
So…here are some brands for you to consider:
Pure Encapsulations B12 Folate
Life Extension BioActive Folate
& Vitamin B12
SFI Health Active B12-Folate
(Lozenge)
No comments:
Post a Comment