National Institutes of Health. Office of Dietary Supplements. Choline: fact sheet for health professionals.

In short, it depends. Whether or not a multivitamin works for you depends on your specific diet, health goals, and if you take it consistently. Methionine is converted in your liver into SAM-e (s-adenosylmethionine), which is anti-inflammatory, supports your immune system, helps produce then breakdown of your brain chemicals serotonin, dopamine and melatonin, and is involved in the growth, repair and maintenance of your cells. For healthy adults eating a well-balanced and varied diet, it’s unlikely that a multivitamin provides many benefits, and there can be potential downsides. “Some people take a multivitamin as a safety net, but doing so may result in over-supplementing certain nutrients,” says Manaker.Methylated folate, also known as 5-MTHF, is the active and natural form of vitamin B9 that is essential for overall health. This nutrient is important for DNA synthesis, red blood cell production, and nervous system function. Just because a supplement is not tested by one of these three companies, it does not mean it’s a bad product. We recommend doing some research on the reputability of the manufacturer, and calling up the manufacturer and their testing lab to determine their protocols and decide if you feel comfortable consuming the supplement. Well, I’m gonna tell ya and it might totally blow your mind. Who knew a vitamin lesson could be this thrilling right?! Adding methylated vitamins to your daily routine can provide significant benefits for your overall health and wellness. Here are some tips for integrating them into your daily regimen: Determine Your Needs

Vitamins exist in different forms, and some forms are better absorbed by our bodies than others. For B-complex supplements, the forms of folate are particularly important to look for. Folic acid, a synthetic form of folate, is better absorbed by the body than folate, including food sources of folate. Another readily bioavailable form of supplemental folate is methylfolate. Separately, as of November 2022, the FDA prohibits nicotinamide mononucleotide (NMN) to be sold as a supplement while they investigate its potential usage as a drug. Because this mandate is new, you will likely still see this ingredient on the market until the regulation is fully enforced. The B-complex vitamins we recommend in this article do not contain nicotinamide riboside (NR) or nicotinamide mononucleotide (NMN). Sometimes products tested by these three companies are more expensive to try to offset the cost they pay for certification. The first thing you need to do is avoid any supplements that have synthetic forms of the B vitamins in them. For instance, any supplement with folic acid is no good – this is just the synthetic, inactive form of folate.

The methylation process is used in over 250 biochemical processes in the body and is utilized in turning a gene on or off, to telling DNA where to stop replicating. Without the proper methylation in the body, many of our body's systems would break down faster or make mistakes. For instance, as we age methylation is slowed and begins to perform less than adequately. Taking the correct forms of b vitamins, B6, B12, and folic acid, will help the methylation process from showing its age. Those with methylation deficiencies need the assistance from these critical vitamins to perform properly. MTHFR 677CT + MTHFR 1298AC = a compound heterozygous variant which is one variant from two different parts of the gene – this seems to be the worst form of the variant.

Hu ML, Chen YK, Chen LC, Sano M. Para-aminobenzoic acid scavenges reactive oxygen species and protects DNA against UV and free radical damage. The Journal of Nutritional Biochemistry. 1995;6(9):504-508.Adequate methylation support is crucial for optimal health, as it plays a role in several physiological processes. Methylation support can be achieved through the consumption of personalized vitamins and natural supplements that support methylation. There are no regulations or standards that dictate what nutrients a B-complex supplement must contain and in what amounts. Therefore, different supplements will contain different amounts of each vitamin. Bloor SR, Schutte R, Hobson AR. Oral iron supplementation—Gastrointestinal side effects and the impact on the gut microbiota. Microbiology Research. 2021; 12(2):491-502. https://doi.org/10.3390/microbiolres12020033 When introducing methylated vitamins to your routine, start slowly and gradually increase your intake. This will give your body time to adjust to the new nutrients and reduce the risk of side effects. Choose High-Quality Products When it’s all working right, the MTHFR gene begins a multi-step chemical breakdown process, aka methylation, which in simplified terms, is like this:

Stover PJ. Vitamin B12 and older adults. Curr Opin Clin Nutr Metab Care. 2010;13(1):24-27. doi:10.1097/MCO.0b013e328333d157 Patients with the MTHFR mutation need the ready-to-ride bike, as they are unable to assemble one themselves. The ready-to-ride option will put everybody else on the road faster, as well. Multivitamins are an excellent addition if a person is not eating a well-balanced diet or they are eliminating entire food groups—which can result in nutrient gaps. People who take certain medications, like oral hormonal birth control, may benefit from taking a multivitamin as well, as this medication may deplete certain vitamin levels when they are taken for a long period of time,” says Manaker. Other people who may benefit from a multivitamin are pregnant people, older adults, and people with malabsorption issues.Hambidge KM. Micronutrient bioavailability: Dietary Reference Intakes and a future perspective. Am J Clin Nutr. 2010;91(5):1430S-1432S. doi:10.3945/ajcn.2010.28674B