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Vitamin B12: Do's & Don'ts

Cool picture, but don't take cyanocobalamin because it's inferior. Always opt for methylcobalamin!

In this article you will learn:

  • The different forms of B12 and which are the most effective for supplementation

  • How to assess B12 status in your body correctly

Lazy Reader's Section:

There are two forms you should always opt for in supplements, methylcobalamin and hydroxocobalamin. For straight up B-12, this sublingual is a great option as hydroxocobalmin. To assess your body's stores is complicated, but a good place to start is to compare a SpectraCell test result with your genetic reports and a current MMA (methylmalonic acid) blood test.

Lazy Author Alert:

Everything in this article is based on extensive research, but if you want the full, glorious nerdy version - grab yourself a copy of my book Dance Your Way Through Life: A No Bullshit Guide to Hacking Your Body, Mind & Soul for Success and dive into over 1,600 scientific references, tests and other useful info.

The Details:

Vitamin B12 is one of the many vitamins part of what I consider my "Everyday Basics for Optimal Health" and important for a variety of things including metabolism, sleep, mood, energy and cellular health. Most people don't get sufficient amounts of B12 because it is poorly absorbed in general, and the amounts you'd need to take to make a therapeutic difference are just impossible to get from food - especially if you're vegetarian or (worse) vegan.

Unfortunately, on top of this natural difficulty of absorption and lack in the diet - there are many genetic factors that influence how we utilize B12 which can further complicate the problem. As a simple reference before we dive into any of this stuff, I have lots of these considerations and even with 40,000% or more of the RDI of B12 per day - my body still takes a while to saturate its levels. Yikes!

Genes & B12

There are many genes involved in every nutrient, but a few key ones for B12 are the following:

  1. MTHFR

  2. MTR

  3. MTRR

  4. FUT2

MTHFR has become super popular lately because of it