The B vitamins impact many-body systems and are involved in processes including energy production, blood sugar, and metabolism. With so many different vitamins on the market, how do we know which ones are best?
Why exactly are B vitamins important?
The 8 B vitamins, known as the B complex vitamins, are essential to the overall functioning of a healthy body. B vitamins are directly involved in generating energy from food, brain function, and overall metabolism. Given their involvement in energy production, they are also involved in blood sugar regulation. B vitamins are especially important for pregnant or breastfeeding women, as they contribute to fetal development.
The MTHFR gene mutation
MTHFR, or methylenetetrahydrofolate reductase, is a key enzyme in a process called methylation involving folate (vitamin B9) and the amino acid homocysteine. Two forms of mutations that can occur on the gene that encodes this enzyme, the MTHFR gene, are known as C677T and A1298C.
In America, around 25% of Hispanics and 10-15% of Caucasians have two copies of C677T. The MTHFR mutation may inhibit the body’s processing of folate and other B vitamins, so taking the bioactive form of folate, known as methylated folate, may help the body absorb it more readily.
In those with an MTHFR gene mutation, homocysteine levels may be elevated, which can contribute to health conditions such as birth abnormalities, mental health disorders, and cardiovascular diseases. Overall risk associated with MTHFR variants differs between people, so a doctor should be consulted on an individual basis.
To find out whether you have MTHFR gene mutation, you can complete a 23&Me test, or via a blood test at a lab such as Genova Diagnostics.
(https://www.ncbi.nlm.nih.gov/books/NBK66131/)
Methylated B vitamins
Methylation, a biochemical process in which one carbon atom and three hydrogen atoms (CH3) are transferred from one substance to another, is universal throughout metabolism. Optimal methylation is necessary for many reactions in the body; for example, vitamins such as folic acid need to be converted in the body into their active or methylated form to be used.
By consuming the already active form, the body is more readily able to absorb and utilize these vitamins. Taking methylated forms of vitamins is, therefore, a growing trend in the supplement industry and may benefit individuals with an MTHFR mutation or B vitamin deficiency.
It is important to consult with a doctor or healthcare professional before taking vitamins or any supplements.
