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Nearly 20% of adults over the age of 60 are vitamin B12 deficient. Vitamin B12 is synonymous with energy, focus, and overall well-being. While a healthy body relies on sufficient vitamin B12, food sources may be inadequate to meet the required amount. The most common treatment option for vitamin B12 deficiency is supplements. If accompanied by anemia, then injections. But did you know this essential nutrient primarily comes in two forms: methylcobalamin and cyanocobalamin? Although both effectively treat B12 deficiencies, their origins and properties differ markedly. This article looks at the specific attributes of methylcobalamin vs cyanocobalamin. We aim to help you understand methylcobalamin and cyanocobalamin by detailing their structures, absorption, benefits, and safety.
Methylcobalamin and cyanocobalamin are two widely used forms of vitamin B12, each with unique characteristics.
The former is a natural form of B12 and is directly active in the human body, whereas the latter is a synthetic form that the body can convert into active B12.
Despite structural differences, both forms effectively treat vitamin B12 deficiencies.
Concerns about the cyanide content in cyanocobalamin are unfounded, as the amount is minimal and considered safe by scientists.
Both forms share similar recommended intake levels and health benefits, although some researchers favor cyanocobalamin due to its stability and lower cost.
Both cyanocobalamin and methylcobalamin share a core structure:
The key difference lies in the molecule attached to the cobalt ion:
Both methylcobalamin and cyanocobalamin combat vitamin B12 deficiencies and offer additional health benefits:
Deficiency correction:
Neurological support:
Beyond addressing deficiencies, both methylcobalamin and cyanocobalamin offer promising support for nerve health.
Expert-recommended Read: Can Vitamin D And B12 Deficiency Occur Together?
Choosing the right B12 supplement depends on your needs. Here's a quick comparison of methylcobalamin (the natural form) and cyanocobalamin (the synthetic option):
Methylcobalamin and cyanocobalamin differ in their absorption and retention in the body. Research suggests varying levels of absorption between the two forms:
Overall, evidence suggests differences in absorption and retention between methylcobalamin and cyanocobalamin.
However, further research can help fully understand these dynamics, especially in diverse populations and under varying health conditions.
Research on people on a vegan diet has shown that cyanocobalamin and methylcobalamin are both helpful in addressing vitamin B12 deficiency.
According to the study, cyanocobalamin was more effective in maintaining healthy levels of serum vitamin B12 (called holotranscobalamin) than methylcobalamin.
There isn't a single "best" form of vitamin B12 for everyone. The two most common forms are cyanocobalamin and methylcobalamin.
Choosing the proper form depends on factors like:
Regarding safety, there's no clear winner between cyanocobalamin and methylcobalamin, the two most common forms of B12 supplements. Both are considered very safe for most people at recommended doses.
Cyanocobalamin contains a small amount of cyanide, but it is not considered to be harmful. Our body easily converts it into harmless compounds. Similarly, methylcobalamin hasn't shown any safety concerns at recommended intake levels.
Here are the two things that may be necessary for optimal safety:
Additionally, if you have any pre-existing health conditions, talk to your doctor before starting B12 supplements.
| Feature | Methylcobalamin | Cyanocobalamin |
| Type | Natural form, active in the body | Synthetic form, converted to active B12 |
| Source | Found in animal-based foods (meat, fish, eggs, dairy) | Synthetically produced, not naturally occurring |
| Cost | Generally more expensive | More stable and cost-effective |
| Absorption Rate | Approximately 44% of a 1-mcg dose absorbed | Approximately 49% of a 1-mcg dose absorbed |
| Retention | Better retained in the body | Higher excretion in urine, suggesting lower retention |
| Health Benefits | Effective for deficiency correction, neurological support, potential ALS treatment | Effective for deficiency correction, neurological support |
| Safety | Safe and naturally occurring | Contains minimal, safe levels of cyanide |
| Recommended For | People with absorption issues or specific medical conditions | Vegans and those seeking affordable options |
Vitamin B12 supplements are a good idea for people who struggle to get enough B12 from their diet. Here are some groups that might benefit:
Studies exploring daily methylcobalamin use in diabetic patients show promise. This natural form of B12 appears safe and may improve nerve pain (diabetic neuropathy) and heart health at doses of 500 mcg three times a day or 1,500 mcg daily.
The optimal B12 supplement (methylcobalamin or cyanocobalamin) depends on individual factors.
Absorption issues or certain medical conditions might favor methylcobalamin, the natural form.
Conversely, cyanocobalamin, the synthetic option, may be suitable for maintaining B12 levels in those with dietary restrictions.
Selecting the most appropriate form and dosage for individual needs requires considering overall health and dietary habits and consulting a healthcare professional.
https://www.healthline.com/nutrition/methylcobalamin-vs-cyanocobalamin
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8311243
https://www.sciencedirect.com/topics/medicine-and-dentistry/cyanocobalamin
https://www.healthline.com/nutrition/vitamin-b12-foods
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5130103
https://www.medicalnewstoday.com/articles/b12-and-crohns
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257642
https://my.clevelandclinic.org/health/diseases/22377-pernicious-anemia
https://www.sciencedirect.com/topics/biochemistry-genetics-and-molecular-biology/methylcobalamin
Empathy is the ability of an individual to identify the intentions, feelings, thoughts, and desires of another individual and respond to them. Hence, it is considered to be vital for prosocial behavior and social cognition.
Recent research has reported how certain genetic variants contribute to our ability to empathize, suggesting that empathy is not solely a product of upbringing or social environment, but also has a heritable component.
This exploration raises important questions about how our genetic predispositions shape our emotional responses and interpersonal relationships, paving the way for deeper insights into the nature of empathy itself.
A large study was conducted by researchers from The University of Cambridge with considerable support from 23andMe researchers. Around 46,000 23andMe customers who consented to the study, completed an online survey which was used to evaluate their Empathy Quotient (EQ).
Here are five key findings from the study about empathy genes and their impact on health and well-being:
You may have always felt this, innately identifying a family that may seem more empathetic.
Now, a scientific study could back you up.
This study identified certain genetic variants that could contribute to empathy.
While the study did not identify all the genes associated with empathy, the identified variants were found to contribute to 11% variability.
Before this study, empathy was considered to be a factor that was learned or taught by the social situation that a child grew up in.
Instead, this study showed that there was a genetic factor associated with empathy.
So, how will finding out about your empathy genes help? Read on to find out.
Among the 46,861 23andme participants who were included in the study, 24,543 were females, while 22,318 were males.
When male and female samples were analyzed separately, females were found to have higher EQ than males.
However, a sex-stratified analysis did not provide a genetic association, indicating that non-genetic factors played a role in this difference.
This study showed that a low EQ score was associated with an increased risk of autism.
Multiple studies support this and have shown that when self-reported empathy was low, there was an increased risk of autism (Baron-Cohen et al., 2004 and 2014).
This could be due to a struggle to identify the thoughts and feelings of other individuals rather than problems in responding.
The sex-specific analysis showed that there was a significant genetic association between EQ and autism among men, than among women.
The study found a significant genetic association between EQ and schizophrenia.
Previous scientific studies have also shown that a reduction in cognitive empathy but healthy or stronger affective empathy was associated with schizophrenia.
The study results suggest that genetic variants that were associated with self-reported empathy had a moderately increased risk of schizophrenia.
This 23andme study also showed that genetic variants for self-reported empathy were associated with a slight increase in the risk for anorexia nervosa.
An earlier study (Warrier et al., 2017) also showed a genetic association between cognitive empathy and anorexia nervosa.
Further, the current study showed that there was a significant genetic association between EQ in females and anorexia.
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Xcode Life's Traits and Personality Report is about self-empowerment through self-awareness.
For example, people with a higher genetic score for angry temperament can take measures to actively prevent angry outbursts, once they understand that this tendency is innate.
Most people are usually aware of their innate instincts.
However, a personality genetic report can reveal several such aspects that people are generally unaware.
Xcode Life's Trait and Personality Report provides information on extraversionness, intelligence, entrepreneurship potential, and more than 25 such traits. You can find out more about it here.
MTHFR stands for methylenetetrahydrofolate reductase, the infamous enzyme whose incorrect shape can put you at risk for a long list of conditions.
MTHFR is a very important enzyme that converts folate into a more usable form called methylfolate in each cell of the body. Methylfolate is responsible for the production of two important compounds.
First is a class of biochemicals called neurotransmitters. They are a class of chemicals that help you think, emote, and perform all sorts of physical activities.
Non-functional MTHFR enzyme that results from single nucleotide changes in your DNA will lead to low levels of neurotransmitters that, in turn, have consequences like insomnia, anxiety, depression, and ADHD, among others.
The second important compound that methylfolate helps to make is called S-adenosylmethionine (SAMe).
SAMe helps to regulate more than 200 enzymes in the body.
Without SAMe, your body is predisposed to conditions like infertility, thrombosis, miscarriage, autism, and certain forms of cancer.
An MTHFR genetic test does not require a medical recommendation.
You can simply download your raw DNA data and upload it to a third-party service provider to get your results.
Genetic reports are generated after the analysis of different polymorphisms in the MTHFR gene.
These polymorphisms tell you which variants you carry and if you are homozygous or heterozygous for those variations.
Now that you know the importance of being aware of your MTHFR polymorphisms, let’s compare two popular tools that provide you with your MTHFR status. These two third-party tools provide a comprehensive MTHFR status report from your raw data from companies like 23andme, AncestryDNA, Family Tree DNA (FTDNA), and others.
Genetic Genie test is a DNA raw data analysis from a 23andme ancestry test. The results are free.
The website interprets your DNA raw data for only your methylation and detox profile.
The detox profile looks at gene SNPs of the cytochrome P450 detox enzymes, amongst others.
It is important to look at this specific information because certain genetic polymorphisms have been shown to impair the detoxification of drugs, hormones, environmental toxins, xenobiotics, and more.
The results column indicates whether you have a favorable, unfavorable, or intermediate genotype.
Your result is not determined solely by any single entry but by the cumulative effect of all the genes and variations listed.
Image showing a section of the methylation report from Genetic Genie
To use Genetic Genie, you need to download your raw data file from the 23andMe website and upload it to the website.
Before you upload to the tool to test your MTHFR status, it is advisable to go through the website's privacy policy.
If you want to see a sample of how the test results look, you can download the dummy raw data file available on the website and upload it immediately.
According to the website, the DNA you upload for the free report is not stored anywhere. Further, the data is encrypted with an HTTPS connection.
So, there's little to no risk of DNA data misuse, making Genetic Genie a very safe platform.
However, it is recommended that you read their privacy policy in detail before using their services.
Xcode Life test results are expert-curated from several large and high scientific authority databases, including UK biobank, Clinvar, OMIM, SNPedia, and leading scientific journals, to name a few, to curate the variant annotations.
Once you upload your raw data to Xcode Life, you will get your test results within 24 hours. You can download your test results and take it to your next routine health test check-up.
Images showing snippets of the MTHFR and Methylation report from Xcode Life
Xcode’s MTHFR reports are easily readable, understandable, and implementable.
The core philosophy of Xcode reports is to empower the user with actionable genetic information that they can use to enhance health and well-being.
The report not only includes a number of genetic variants in the MTHFR, MTRR, MTHFD, and other genes but also detailed and practical recommendations on compensating for MTHFR deficiency.
| Xcode Life | Genetic Genie | |
| No. of variants analyzed | 64 | 21 |
| No. of genes analyzed | 15 | 9 |
| Results interpretation | Provided | Not provided |
| Bar graph result representation | Present | Not present |
| Recommendations | Included | Not included |
| Post-test one-on-one chat assistance | Available on request | Not available |
| Price | $30 | Free |
Do you struggle to stick to your diet plan because you always feel hungry and unsatisfied? This is one of the most common weight loss challenges. Cutting down on calories can make you feel hungry and increase cravings, thus doing more harm than good. But what if you could reduce your calorie intake while eating all you want? This is what volume eating is all about. Read on to find out the correct way to do volume eating and the top 12 low-calorie, high-volume foods that can satiate your hunger.
Volume eating is a diet where you eat large portions of nutritious foods like fruits, non-starchy vegetables, whole grains, and lean proteins.
It is based on the Volumetrics diet created in 2000 by nutrition scientist Barbara Rolls.
One common struggle for most people trying to follow a diet plan is battling hunger.
Volume eating keeps you satiated and feeling full longer, thus preventing cravings and helping you stick to your weight loss plan.
Since volume eating promotes a nutrient-rich diet, it can also help keep you in shape.
If you are trying to lose weight, volume eating can help you manage calories without counting them.
Volume eating lets you eat a satisfying amount of food without consuming excess calories.
It also helps you obtain all the required nutrients from your diet, such as fiber, protein, vitamins, and minerals.
When you feel full for longer and have a nutritious diet, you are less likely to give in to cravings and reach for junk food.
Thus, volume eating aids in weight loss by:
The key here is to include a variety of foods, not just those that are low in calories.
Oats can be a great addition to your daily diet. They are low in calories and high in fiber and protein and keep you feeling full for longer. Old-fashioned rolled oats showed better appetite control over four hours than ready-to-eat breakfast cereals.
Being high in protein, greek yogurt makes for a great addition to your diet. One cup of non-fat Greek yogurt provides 150 calories and 25 grams of protein. One study showed that women who snacked on Greek yogurt experienced much less hunger and felt satiated longer than those who snacked on crackers and chocolate.
Strawberries, blueberries, and raspberries are high in vitamins, minerals, and antioxidants. Berries also contain a dietary fiber called pectin, which slows stomach emptying and promotes feelings of fullness.
Eggs are rich in vital nutrients and low in calories. A large egg can provide 6 grams of protein, vitamins and minerals, and 72 calories. Consuming eggs can reduce the levels of ghrelin, the hormone responsible for hunger, in the body. Eating eggs for breakfast can help you feel full for longer.
Popcorn is a fiber-rich food that can stabilize blood sugar. It keeps you feeling full longer and is an excellent alternative to potato chips. Air-popped popcorn is the healthiest variant since other varieties might have added fat and sugar.
A 1-ounce serving of chia seeds has 4.7 grams of protein, 9.8 grams of fiber, and 138 calories. They have a unique soluble fiber that swells in your stomach and keeps you satiated longer. Incorporating them into your diet can help curb appetite.
Cottage cheese is rich in protein and can be incorporated into various meals. One cup of cottage cheese has 163 calories and 28 grams of protein.
With a reputation for being unhealthy and causing a spike in blood sugar, potatoes have been kept out of meals for a long time. But the reality is that they are rich in fiber and can keep you full for longer. One medium-sized potato contains 4 grams of protein and fiber and 161 calories.
Lean meats like chicken, turkey, and low-fat cuts of red meat are high in protein and low in calories.
Fish is rich in omega-3 fatty acids, which keep your heart healthy. They are also rich in protein, low in calories, and reduce the body's ghrelin levels. A study showed that fish protein keeps you feeling full longer when compared to beef and chicken.
With 92% water content, watermelons are a great low-calorie food choice. They are also rich in fiber, promoting fullness. Additionally, watermelons are a great source of antioxidants and vitamin C.
Soup can be incredibly filling, depending on the brand or type of soup you are cooking. Opt for broth-based soups instead of creamy soups to cut down on calories and maximize fullness.
Here are some more high-volume foods that are low in calories and are best for weight loss:
Volume eating, when done incorrectly, can end up harming your body.
It is best to consult a nutritionist or doctor before starting any diet.
Here are some low-calorie, high-volume meal ideas:
A 500-calorie diet is an extreme form of a very low-calorie diet (VLCD).
It is meant for people who are suffering from extreme cases of obesity and have been unable to lose weight despite trying other diet plans.
A 500-calorie diet requires drastically reducing your calorie intake, which can be dangerous without supervision.
While it is best to try under medical supervision, here is a list of foods you can have to feel full even after eating just 500 calories every day:
Here are some snack ideas that are l low in calories and will help in weight loss:
Foods that are sources of protein and fiber fill you up without weight gain.
Whole grain rice and bread, fruits, vegetables, and lean meat are low in calories and keep you feeling full for longer.
Low-calorie, high-volume foods keep you feeling full for longer without increasing calorie intake.
Over time, eating a high-volume diet can help you lose weight without eating less.
Some high-volume foods include fruits, vegetables, legumes, wholegrain bread and rice, eggs, and lean meat.
When done with a focus on balanced nutrition, volume eating can reduce cravings and aid in weight loss.
However, when you include or exclude foods from your diet simply based on calories, it could lead to a deficicny of essential fats in the body.
An excess of fiber, typical for most foods that keep you full longer, can lead to digestive problems.
If you want to try volume eating, consult a nutritionist or your healthcare provider for optimum results.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6054218
https://www.thelancet.com/journals/eclinm/article/PIIS2589-5370(24)00063-4/fulltext
https://pubmed.ncbi.nlm.nih.gov/25266206
Have you ever noticed severe tooth pain and wear despite an excellent oral hygiene routine? Ten percent of adults experience bruxism, involuntary teeth grinding in their sleep. It can happen due to sleep disorders or excessive snoring. Over time, it can damage your teeth and jaws. Your genes can put you at a higher or lower risk of developing bruxism. That’s why it’s vital to understand bruxism and your possible genetic risk for it.
Bruxism can happen due to:
Some common symptoms of bruxism are:
Research has shown that teeth grinding can be genetic and run in families.
If your close relatives have bruxism, you are at risk of developing this disease.
21-50% of people with a close family member with bruxism will develop this condition.
NTRK2 and BDNF genes have a link to your risk for bruxism.
These two genes are involved in stress regulation pathways.
People with altered serotonin receptors are at an increased risk of developing bruxism.
Serotonin is a neurotransmitter that influences mood and memory.
Changes in the serotonin receptors, such as HTR2A, can decrease serotonin levels in the body.
It might result in anxiety, which is the leading cause of teeth grinding.
Common antidepressants like SSRIs can put you at risk of developing bruxism.
Stress and anxiety are the leading cause of teeth grinding.
Clenching your teeth when you are stressed or anxious is typical behavior.
It continues in your sleep as sleep bruxism.
You can also develop this condition due to genetics.
Bruxism can run in families and increase the risk of developing this condition.
Sleep disorders such as apnea can also cause teeth grinding.
Studies have shown that nearly 50% of children experience teeth grinding at night.
Teeth grinding can start as soon as teeth come in, so even toddlers and infants can suffer from bruxism.
It can occur due to:
Bruxism is both a neuromuscular and a dental disorder.
Physicians do not usually treat this disorder.
Dental surgeons and TMD specialists are better equipped to treat this condition.
Teeth grinding is often a problem in children with autism.
In addition, they often cannot communicate clearly with their caregivers.
Thus, it becomes difficult to treat them, and their oral health gets compromised.
They might also have eating and sleep disorders, aggravating the problem.
There can be several consequences if teeth grinding goes untreated:
Teeth grinding cannot be cured entirely.
Several preventive measures can relieve symptoms and decrease teeth and jaw damage.
While some people might not need help at all, here’s what you can do if your bruxism turns serious:
Chronic bruxism can compromise your oral health.
If left untreated, you might develop tooth pain and problems.
Your enamel will erode, exposing the underlying dentin.
An exposed dentin could make your teeth painfully sensitive to cold or hot foods.
Bruxism can also cause chronic jaw pain, which can become more severe over time.
Are Cavities Genetic? The Root Cause
Bad Teeth Genes: Can Dental Issues Run In Families?
Are UTIs Genetic?
With the rise in genetic testing, the MTHFR gene has become a hot topic of conversation. Many are eager to understand how these mutations might influence their health, leading to a surge in MTHFR testing. But along with this growing interest, there's a wave of misinformation that can easily lead to confusion and unnecessary worry. Are MTHFR mutations something to be concerned about? Does it have significant health implications, or is it just another health trend? This article will delve into myths vs facts, providing you with a clear and accurate understanding of MTHFR mutations and their true impact on your health. Let's dive in.
The MTHFR gene produces an enzyme with the same name - MTHFR.
Methylene-tetra-hydro-folate-reductase acts on an inactive form of vitamin B9 (folate), converting it to a useful form for the body.
Active folate helps reduce the levels of a harmful molecule called homocysteine in our body, producing a beneficial molecule named methionine instead.
Methionine helps our body synthesize proteins and other vital compounds.
A mutation in the MTHFR gene means the MTHFR enzyme produced can’t do its job effectively.
There are two kinds of MTHFR variants: C677T and A1298C.
This means that the nucleotide C at position 677 on the gene was replaced by the nucleotide T.
Similarly, A at position 1298 may be replaced by C.
These mutations are fairly common among populations today.
An ineffective MTHFR enzyme cannot produce enough folate to regulate homocysteine levels in the body. This condition is known as homocystinuria.
Increased levels of homocysteine can lead to the following health conditions:
Knowing whether you carry the MTHFR mutation can help you stay prepared for your later years and know if you’re passing your risk to future generations.
The health risks associated with MTHFR mutations are present only if an individual has two copies of a mutated MTHFR gene.
This means that a child with an ineffective MTHFR enzyme will have inherited two copies of an MTHFR mutation, one from each parent.
The mutation will come into effect if the child carries:
MTHFR isn't the only gene associated with homocystinuria.
In fact, another gene called, CBS has a stronger association.
Only extreme situations lead to a full-blown mutation, and the detection of an MTHFR variant on a report isn’t necessarily a cause for concern.
While it’s true that a mutated MTHFR enzyme can’t act upon folates effectively, it’s also important to understand that your body has other ways of handling folates.
The folate level in your blood is more dependent on your folate intake than your MTHFR mutation.
Birthmarks like stork bites, sugar bugs, and sacral dimples could spook parents into worrying about the health of their infants.
However, they aren’t a cause for concern since they fade away as time passes.
Additionally, no studies have been published that show any correlation between these birthmarks and the adverse effects of the MTHFR mutation.
In most cases, no.
Even a double C677T mutation only lowers folic acid levels by 16%.
Folic acid levels also depend on various factors like diet and environmental exposure.
If the labs don’t indicate a severe deficiency, adding extra vitamin B9-rich foods to your diet should do the trick.
An MTHFR gene mutation test helps identify the aforementioned two common variants in this gene.
It is done with a saliva or blood sample.
Some direct-to-consumer genetic testing companies also allow you to upload your existing raw DNA ancestry test file to provide the MTHFR report.
The results will flag the variants, if present, and may also include recommendations for maintaining healthy MTHFR and folate levels.
It is important to discuss the results with your healthcare provider for further course of action.
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Prevent Health Risks With MTHFR Gene Insights
Learn your status for 14+ methylation genes, including MTHFR, MTR, MTRR, COMT, and AHCY.
Acetaminophen has been shown to have some side effects like asthma or pregnancy complications. Since MTHFR is part of a pathway that helps combat these side effects, it’s recommended to avoid acetaminophen if you have an MTHFR deficiency.
The MTHFR mutation is one of two genes whose mutations stand to trigger autoimmune diseases. It’s rare, but MTHFR can interfere with the immune system’s ability to detoxify your body effectively.
The C677T variant that leads to the MTHFR mutation has been linked to an increased risk of breast cancer in specific populations.
https://www.medicalnewstoday.com/articles/326181#linked-conditions
https://medlineplus.gov/genetics/gene/mthfr/#function
https://www.cdc.gov/folic-acid/data-research/mthfr/index.html
https://health.clevelandclinic.org/a-genetic-test-you-dont-need
