Both methylated B12 and cyanocobalamin can work well for most people. Methylated B12 is ready to use right away and may work better for people with certain gene changes. Cyanocobalamin is more stable, costs less, and has been used safely for many years. Your best choice depends on your health needs, budget, and any special conditions you might have.
This guide will help you understand both forms of B12. You’ll learn how they work, who needs them, and which one might be better for you.
What Is Vitamin B12 and Why Do You Need It?
Vitamin B12 is a water-soluble vitamin that your body needs every day. Think of it as a helper that keeps your body running smoothly.
Your body uses B12 for many important jobs:
- Making new red blood cells that carry oxygen
- Keeping your nerves healthy and working right
- Helping your brain think clearly
- Creating your body’s DNA
- Turning food into energy
Without enough B12, you might feel tired all the time. You could have trouble thinking clearly. Your hands and feet might tingle. Over time, low B12 can cause serious health problems.
The tricky part? Your body can’t make B12 on its own. You have to get it from food or supplements. That’s where the question of which form to choose becomes important.
Understanding Methylated B12 (Methylcobalamin)
Methylated B12 is also called methylcobalamin. It’s a natural form of B12 that you can find in animal foods like meat, fish, eggs, and milk.
How Methylated B12 Works in Your Body
When you take methylated B12, your body can use it right away. It doesn’t need to change it into something else first. This is like getting a meal that’s already cooked and ready to eat.
Methylcobalamin is naturally occurring and can be obtained through either food sources or supplements. Once it enters your body, it goes straight to work helping your cells function properly.
Your body uses methylated B12 in special ways:
- It helps turn a harmful substance called homocysteine into a helpful one called methionine
- It supports the coating around your nerves (called myelin)
- It helps your brain make chemicals that control your mood
- It can cross into your brain more easily than some other forms
The Good Things About Methylated B12
Methylated B12 has some nice benefits:
Ready to Use: Your body doesn’t have to work to convert it. It’s already in the active form.
May Stay Longer: Some studies found that methylcobalamin caused more B12 to be stored in the liver compared to cyanocobalamin. This means it might stick around in your body longer.
Good for Nerve Health: Research shows it works well for protecting and healing nerves.
No Cyanide: Unlike cyanocobalamin, it doesn’t contain any cyanide molecules.
Who Should Choose Methylated B12?
Some people do better with methylated B12:
People with MTHFR Gene Changes: An MTHFR mutation reduces the amount of active folate being produced in the body, and B12 requires the active form of folate in order to be absorbed. If you have this gene change, methylated B12 may work better for you because your body has trouble making the active form itself.
Those with Kidney Problems: Your kidneys might have trouble clearing out cyanide, even the tiny amount in cyanocobalamin.
People Who Want Natural Forms: If you prefer supplements that match what’s in food, methylated B12 is a natural choice.
Learn more about why methylated B12 is recommended for MTHFR.
The Downsides of Methylated B12
Methylated B12 isn’t perfect:
Costs More: It’s usually more expensive than cyanocobalamin.
Less Stable: Methylcobalamin is less stable than cyanocobalamin and is particularly susceptible to photodecomposition, meaning light can break it down. This is why it often comes in dark bottles.
May Need Higher Doses: Because it’s less stable, some supplements use higher amounts to make sure you get enough.
Understanding Cyanocobalamin
Cyanocobalamin is a man-made form of B12. Scientists create it by adding a tiny bit of cyanide to natural B12. Don’t worry – the amount of cyanide is so small it’s completely safe for most people.
How Cyanocobalamin Works in Your Body
When you take cyanocobalamin, your body has to convert it into active forms like methylcobalamin. This happens in your cells.
Here’s the process:
- You swallow the supplement
- Your body absorbs it
- Your cells remove the tiny cyanide part
- The cyanide gets turned into something harmless and leaves through your pee
- Your body adds either a methyl group or an adenosyl group to make active B12
This might sound complicated, but for most healthy people, it works just fine.
The Good Things About Cyanocobalamin
Cyanocobalamin has been the go-to B12 supplement for decades. Here’s why:
Very Stable: It doesn’t break down easily. It can sit on a shelf for a long time and still work well.
Costs Less: Because it’s easier to make and store, it’s usually cheaper.
Well-Studied: Most clinical studies have used cyanocobalamin, not methylcobalamin, to solve vitamin B12 deficiencies. Doctors have used it safely for many years.
Good Absorption: Studies show that cyanocobalamin gives better results in maintaining B12 levels when compared with methylcobalamin.
Works for Most People: Unless you have special health conditions, cyanocobalamin works well.
Who Should Choose Cyanocobalamin?
Cyanocobalamin is a good choice for:
People on a Budget: It costs less than other forms.
Those Wanting Proven Results: It has the most research backing it up.
Vegetarians and Vegans: It’s an easy way to get B12 when you don’t eat animal foods. Check out our guide on methylated B12 for vegans.
People with Healthy Bodies: If you don’t have gene mutations or kidney problems, cyanocobalamin works great.
The Downsides of Cyanocobalamin
There are a few things to know:
Contains Cyanide: While the amount is tiny and safe, some people prefer to avoid it entirely.
Needs Conversion: Your body has to work to change it into active forms.
May Not Work as Well for Some: People with certain gene changes might not convert it as well.
The Cyanide Question: Is It Really Dangerous?
Let’s talk about the elephant in the room. The word “cyanide” sounds scary. But is the cyanide in cyanocobalamin actually dangerous?
The short answer: No, not for most people.
How Much Cyanide Is Actually There?
The oral dose of cyanide below which there is no risk has been determined to be 50 micrograms per kilogram of body weight. A child weighing 15 kg who takes 1,000 micrograms of cyanocobalamin would still be getting less than 3% of the safe amount.
To put this in perspective, you get more cyanide from eating almonds or apples than from B12 supplements.
When to Avoid Cyanocobalamin
A few groups of people should probably choose a different form:
Smokers: Tobacco smoke already puts cyanide in your body. Adding more, even a little, might not be ideal.
People with Kidney Disease: Your kidneys might have trouble clearing out the cyanide.
Those with Leber’s Disease: This rare eye condition can get worse with cyanocobalamin.
For everyone else, cyanocobalamin is very safe despite containing a cyanide molecule.
Comparing Absorption and How Long They Last
One of the biggest questions people have is: Which form does my body absorb better?
What the Research Shows
The answer is more complicated than you might think.
Absorption: One study found that people’s bodies absorbed about 49% of cyanocobalamin compared to 44% of methylcobalamin. That’s a small difference.
How Long It Stays: Another study found that about three times as much cyanocobalamin was excreted through urine, indicating that methylcobalamin may be retained better within your body.
The Bottom Line: Some research suggests that differences in bioavailability between the two forms may be insignificant and that absorption could be influenced by factors such as age and genetics.
What This Means for You
Both forms work. Your body can use either one. The differences in absorption are small for most people.
Think of it like this: If you need to get somewhere, both a car and a truck will get you there. One might be slightly faster or carry more, but both accomplish the goal.
Which Form Is Better for Specific Health Goals?
Let’s look at different health needs and which form might work best.
For Energy and Fighting Fatigue
Both forms can help boost your energy. B12 helps your body make energy from food.
If you’re feeling tired all the time, either form should help once your B12 levels come back up. Learn more about how methylated B12 helps with fatigue.
Best Choice: Either one works. Choose based on cost and preference.
For Brain Health and Memory
B12 is crucial for keeping your brain healthy. It helps make the coating around your nerves and supports brain chemicals.
Some people think methylated B12 works better for the brain because it can cross into the brain more easily. But research doesn’t clearly show one is better than the other for thinking and memory.
Discover how methylated B12 can improve cognitive function.
Best Choice: Either one, but methylated B12 if you have nerve or brain problems.
For Nerve Problems
If you have tingling, numbness, or pain from nerve damage, B12 can help heal and protect your nerves.
Both methylcobalamin and cyanocobalamin were effective in reducing symptoms of diabetic neuropathy.
Find out more about how methylated B12 helps with tingling in hands and feet.
Best Choice: Many doctors prefer methylated B12 for nerve problems, but both can work.
For Older Adults
As you get older, your body makes less stomach acid. This makes it harder to absorb B12 from food.
Up to 30% of adults over 51 years of age have atrophic gastritis with low stomach acid excretion. This means many seniors need B12 supplements.
For seniors, a daily dose of 500 micrograms was efficient in reversing the signs of B12 deficiency.
Read about why methylated B12 is recommended for seniors.
Best Choice: Either form works, but take it as a supplement, not just from food. Sublingual (under the tongue) forms might absorb better.
For Vegetarians and Vegans
If you don’t eat animal foods, you need a B12 supplement. There’s no debate about that.
In a study of vegans, cyanocobalamin gave better results in maintaining B12 levels compared with methylcobalamin.
Learn why vegans need methylated B12.
Best Choice: Cyanocobalamin is cheaper and works well. Take it regularly.
For People with MTHFR Gene Changes
MTHFR is a gene that helps your body process folate and B12. Homozygote subjects had 4.2 times higher probability of having B12 deficiency when they have two copies of the changed gene.
If you have MTHFR changes, your body might not convert cyanocobalamin to active forms as well.
Explore what MTHFR is and how methylated B12 helps.
Best Choice: Methylated B12 is usually better because it’s already in the active form.
The Cost Difference
Let’s be honest: Money matters when choosing supplements.
Cyanocobalamin usually costs much less than methylated B12. You might pay twice as much or more for methylated forms.
Is it worth the extra cost? That depends on your situation:
Choose Cyanocobalamin If: You’re on a tight budget and don’t have special health needs.
Choose Methylated B12 If: You have MTHFR changes, kidney problems, or don’t respond well to cyanocobalamin, and you can afford the higher price.
How to Take B12 for Best Results
The form you choose matters, but so does how you take it.
Different Ways to Take B12
Pills You Swallow: The most common and cheapest option.
Sublingual (Under the Tongue): The pill dissolves under your tongue. This might help it absorb better. Learn about absorption tips for sublingual methylated B12.
Sprays: You spray it in your mouth. Works similar to sublingual.
Injections: A shot that goes into your muscle. Used for serious deficiencies.
When to Take B12
Taking B12 in lower and more frequent doses helps with absorption through the intrinsic factor pathway.
For best results:
- Take B12 in the morning
- If possible, take smaller amounts more often rather than one big dose
- Take it with or without food – either works
Find out the best time to take methylated B12.
How Much Do You Need?
Adults: 2.4 micrograms per day is the minimum.
Pregnant Women: 2.6 micrograms per day.
Seniors: Many need 500 to 1,000 micrograms to keep levels healthy.
People with Deficiency: Doctors might recommend 1,000 to 2,000 micrograms or more.
Check our methylated B12 dosage guide for more details.
Can You Take Too Much B12?
Good news: B12 is very safe. Vitamin B12 is not toxic so there are no concerns about an overdose.
Your body takes what it needs and gets rid of the rest through your pee. Even high doses are generally safe.
However, very high levels might cause some issues:
- Skin problems or acne
- Headaches
- Anxiety or nervousness
- Digestive upset
Learn about symptoms of B12 overdose and what happens if your B12 is too high.
Side Effects to Watch For
Both forms of B12 are usually very safe. Most people don’t have any problems.
Possible side effects (rare) include:
- Headache
- Dizziness
- Upset stomach
- Itching or rash
- Feeling nervous
If you notice any of these, talk to your doctor. You might need to switch forms or adjust your dose.
Read more about side effects of methylated B12.
Making the Right Choice for You
So, which should you choose? Here’s a simple way to decide:
Choose Methylated B12 If:
- You have MTHFR gene mutations
- You have kidney disease
- You smoke
- You prefer natural, active forms
- Money isn’t a big concern
- You haven’t had good results with cyanocobalamin
Choose Cyanocobalamin If:
- You want the most affordable option
- You’re healthy with no special conditions
- You want the most stable form
- You like having decades of research supporting it
- You’re okay with the tiny amount of cyanide
Still Not Sure?
Talk to your doctor. They can:
- Test your B12 levels
- Check if you have MTHFR mutations
- Look at your overall health
- Help you choose the best form and dose
Combining B12 with Other Nutrients
B12 doesn’t work alone. It teams up with other nutrients to keep you healthy.
B12 and Folate
These two work together closely. If you take B12, make sure you’re getting enough folate too.
B12 requires the active form of folate in order to be absorbed.
Learn about combining methylated B12 with folate.
Other Helpful Nutrients
B6: Works with B12 to lower homocysteine.
Iron: Both are needed for healthy red blood cells.
Magnesium: Helps B12 work better in your body.
Common Myths About B12 Forms
Let’s clear up some confusion:
Myth: “Cyanocobalamin is toxic because it has cyanide.”
Truth: The amount of cyanide is tiny and safe for most people. You get more from eating almonds.
Myth: “Methylated B12 always works better.”
Truth: For most healthy people, both forms work equally well.
Myth: “You only need B12 if you’re vegan.”
Truth: Many people need extra B12, including older adults, people with digestive problems, and those taking certain medications.
Myth: “Natural is always better than synthetic.”
Truth: While methylated B12 is more natural, cyanocobalamin has been proven safe and effective for decades.
Signs You Need More B12
Whether you choose methylated B12 or cyanocobalamin, watch for these signs of deficiency:
- Feeling tired all the time
- Pale or yellowish skin
- Numbness or tingling in hands and feet
- Trouble walking or balance problems
- Memory problems or confusion
- Mood changes or depression
- Sore, red tongue
Learn more about symptoms of B12 deficiency.
If you notice these symptoms, see your doctor for a blood test.
Where to Get Quality B12 Supplements
When you’re ready to buy, look for:
Third-Party Testing: Choose brands that test their products for purity and potency.
Right Dosage: Make sure the amount matches what you need.
Good Storage: B12, especially methylated forms, should come in dark bottles that protect it from light.
Clear Labels: The label should clearly say which form of B12 it contains.
Check out our shop for high-quality methylated B12 supplements.
Final Thoughts
Both methylated B12 and cyanocobalamin are good choices for most people. Neither one is “better” for everyone.
The key is choosing the right one for YOUR body and YOUR needs.
For most healthy people, cyanocobalamin works great and costs less. It’s been safely used for many years with excellent results.
For people with special needs – like MTHFR gene changes, kidney problems, or those who want the most natural option – methylated B12 might be worth the extra cost.
Don’t worry too much about making the “perfect” choice. The most important thing is taking B12 regularly if you need it. Either form will help you feel better and stay healthy.
Ready to start? Talk to your doctor about testing your B12 levels. Once you know where you stand, you can choose the best form and dose for your needs.
Your body will thank you for giving it this important nutrient. Whether you choose methylated B12 or cyanocobalamin, you’re taking a big step toward better health.
For more information on B12 and your health, explore our other guides on how to take methylated B12 for maximum absorption and why methylated B12 is better than regular B12.