Вопрос/ответ с лаборатории ConsumerLab
об отличии такой формы витамина В, как цианокобаламин от такой формы как метилкобаламин. Есть ли преимущества. Ответ Лабы - нет преимуществ.
Being over 50 years old, I'm looking to take a vitamin B-12 supplement. I see that many contain a form of vitamin B-12 called cyanocobalamin, yet I read on the Internet that this form is toxic. Should I be concerned?
The most common form of B-12 in vitamin supplements is cyanocobalamin and although this form includes a cyanide molecule, it is very safe. Why? Even at a very high dose, it would provide about a thousand times less cyanide than is toxic, and the cyanide is excreted in the urine.
B-12 is also available in supplements as methylcobalamin. Supplements with both types of B-12 are included in the B Vitamin Supplements Review and the Multivitamin Review.
Some non-authoritative websites claim that methylcobalamin is better absorbed or more bioavailable than cyanocobalamin, but there is no clinical evidence supporting this claim.
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I like Methyl Cobalamin, it does not contain cyanide and is the final product of B12 metabolism I believe, created as the natural absorption is completed. I use 1 sublingual tablet at the 1,000 mcg (1 mg) dose once a month (taken on the date of my birthday). When I began I used it daily at 1,000 sublingual for 2 weeks as directed. My blood level rose from 200 of B12 to 500, and now it is about 400 currently on my last annual blood test. Methyl Cobalamin sublingual seems to absorb well for me, and I don't have to worry about cyanide in my system. The cyanide version of the molecule is "more stable" so it is popular for stability in the tablet/jar/bottle. There may be absorbable and usable B12 in nori (seaweed), but not in Spirulina or other algea or seaweed tested so far. There is an analogue cobalamin in Spirulina that doesn't (NOT) increase the B12 levels in human blood, not effective to treat B12 deficiency. Taking the Spirulina can make human B12 blood levels lower. (I tried this and my levels went down more.) Sublingual seems to work well, plus I get a bit of B12 in my daily multivitamin also. I'm aging well with calm nerves, no shakes, energy to spare and sleep well. I think the B12 supplement helps vegans, vegetarians, and or people who eat little fleshy meat/fish around the world. Many of the 7th day Adventists who live very long lives in California supplement with B12 and can be vegans. A good level in my mind is 500+, Europeans seem to like 800+. There used to be more B12 in and around the soil, it's necessary for plants to grow also I believe. It's not in some of the current fertilizers any more. Plus we wash our food so much, the soil containing B12 is all washed off the plant foods we eat now. Worldwide very important to keep researching all this. I'm not familiar with most of the brand names, so don't mention any here.