What does “methylated” mean in regards to vitamins?

When choosing a vitamin, you may have heard or seen the word “methylated” in conjunction with a specific vitamin or mineral. But what does it mean if a vitamin is methylated? Is it ‘better” to choose one that is versus one that is not? Who should choose methylated vitamins over non and how does one know if they need methylated vitamins?

Methylated vitamins are those made up of a compound of one carbon and three hydrogens (CH3) attached to a molecule. The CH3 group is known as a “methyl group”. Common methylated vitamins are:

• L-5-methyltetrahydrofolate, or L-5-MTHF (an “active” form of folate, also known as just L-methylfolate)
• Methylcobalamin (an “active” form of vitamin B12)
• Inositol
• Choline

Methylation is a process in which the CH3 molecule is transferred from one substance to another and methylates (or activates) the receiving molecule (2). It is one of the most important chemical reactions in the body, responsible for regulating gene expression and cellular function. Without methylation, numerous systems of the body would not function optimally. We need optimal methylation to aid and facilitate many biochemical reactions in the body. These include, detoxification, hormone metabolism, cellular energy, DNA production, growth and development and liver health (2). So, these methylated nutrients (those with CH3 molecules attached) act as donors by providing these methyl groups necessary to make methylation happen. But where do these methyl group originate from? One of the primary sources is folate. The body converts folates from the foods we eat to special form of folate with a methyl group attached to it - 5-Methyltetrahydrofolate (5-MTHF). However, an enzyme known as MTHFR is needed to carry out the final step of making 5-MTHF, and it’s estimated that up 60% of the general population have insufficient enzyme activity due to genetic variations of MTHFR. The decreased enzyme activity contributes to lower methylfolate levels and poor methylation function in the body (1).

Poor methylation in the body can appear as histamine intolerances, fatigue, mood disorders, cognitive impairment, allergies, heart disease, stroke, and various types of cancers (2). Age, environment, lifestyle, nutrition, and genetics can all impair methylation function. 

Conversely, symptoms of over methylation in the body include anxiety, panic, depression, and behavioral issues. 

Who should take methylated vitamins?

Methylated vitamins are bioavailable and metabolically active, so they are more easily and readily absorbed by the body than non-methylated forms. For those with genetic variations affecting their ability to metabolize vitamins, including those with MTHFR genetic variants, methylated vitamins are a great way to improve the absorption of these vitamins (2). 

"I used this as my prenatal vitamin and I have been taking it postnatal as well. I had hyperemesis during pregnancy and the ginger in Nourish made some difference for nausea which was such a relief. I have just had my third child and I have been having the most positive postpartum experience compared to my other two. I enjoy knowing I am getting all the vitamins provided in this supplement. Don’t sleep on this one!"

- Ashton B.

For those more sensitive to methylated vitamins or those who feel side effects such as anxiety or rapid heartbeat after taking them, there are options for methyl-free vitamins. 

However, due to the larger population of people with suboptimal MTHFR enzymes and subpar vitamins levels, we choose to include both - 5-Methyltetrahydrofolate (methylated form of folate) and Methylcobalamin (methylated form of vitamin B12) when creating our Nourish+ prenatal multivitamin. Nourish+ was formulated and developed to provide a premium blend of vitamins, minerals, herbs, and fruits in a great tasting powder for superior absorption. Along with Nourish+, we also use methylated vitamins in many of our supplements like VePRO and Baseline+.  By utilizing the best forms of ingredients, our supplements ensure that you are getting the right nutrients when you need them the most and to help boost your body’s natural immune system.