“The cofactors your neurotransmitters can’t function without.”
Active forms of all B vitamins — methylfolate (not folic acid), methylcobalamin (not cyanocobalamin), P5P (not pyridoxine). B vitamins are essential cofactors for serotonin, dopamine, GABA, and melatonin synthesis. 40% of people have MTHFR variants that require methylated forms.
Active methylated forms — not cheap synthetic forms
NSF Certified for Sport
Essential for neurotransmitter production
Addresses MTHFR variants (40% of population)
Vitamin B6 (P5P) is a cofactor for converting 5-HTP to serotonin and L-DOPA to dopamine. Methylfolate and B12 are required for SAMe production (the methyl donor for neurotransmitter synthesis). Deficiency directly impairs mood.
From the sources we read every week for our concierge recommendations.
Josh Axe
“How to Support Methylation and Why It's Important for Health”
Some symptoms that might be experienced due to poor methylation include: Changes in cholesterol levels Cognitive impairments Low energy Mood and sleep-related issues, including ADHD, depression, anxiety, IBS and insomnia Digestive problems Migraines and headaches Potentially higher risk for certain diseases, including ADHD, Alzheimer’s, atherosclerosis, diabetes and autoimmune disorders How is methylation tested? A methylation panel is performed to uncover information about one’s biochemical methylation pathways. This type of test measures methylation metabolites in the blood and is useful for guiding patients suffering from poor methylation to know which types of supplements may be helpful. A genetic test can also be done to determine if you have the MTHFR mutation, which will indicate that your body is struggling with the methylation cycle. Those with MTHFR mutations usually need to be extra careful to live healthy lifestyles and consume extra nutrients that serve as methyl donors. How to support methylation How do you increase methylation? Whether or not you have the MTHFR mutation, the lifestyle habits below can help support normal methylation: 1. Eat a nutrient-dense diet Emphasize whole, unprocessed foods in your diet, especially those that provide natural folate and B vitamins (including B6 and B12), which are methyl donors and critical components of normal methylation. Folate from food sources is especially important because the body has a harder time absorbing synthetic folic acid. Magnesium, zinc and protein (which is high in glutathione precursors) can also help support methylation. Some of the best foods for assisting the cycle include: Dark leafy greens Asparagus Avocado Garlic and onions Cruciferous vegetables, including kale, broccoli, cauliflower, cabbage, etc. Fish and seafood Eggs Beans and legumes Nuts, including almonds and walnuts Seeds, including sunflower and pumpkin seeds Grass-fed meats and poultry Probiotic foods, which promote general gut health which is needed for nutrient absorption High-antioxidant foods, like berries, citrus fruits, seaweeds, herbs and spices like turmeric, and dark chocolate You’ll also want to limit or avoid inflammatory foods, such as those with: gluten added sugar preservatives synthetic chemicals processed meats conventional dairy refined vegetable oils trans fats processed/enriched grains 2. Supplement to meet your nutritional needs In addition to a healthy diet, high-quality supplements can help provide your body with the nutrients it needs to perform methylation. Look for either a multivitamin (preferably with methylated vitamins) or other supplements that provide at least 100 percent of your daily needs for: L-methylfolate or fermented folic acid (the active forms of folate) Vitamin B12 (in the form of methylcobalamin) Vitamin B6 (in the form of pyridoxal 5’-phosphate) Vitamin B2 (in the form of riboflavin 5’-phosphate ) Zinc Vitamin D3 Magnesium Betaine Protein powder supplements, including collagen protein, bone broth protein or whey protein
read the source →Examine.com
“Research Breakdown on Betaine - Examine”
2,400mg choline bitartrate (1g choline) daily for twelve weeks in postmenopausal women (may have higher requirements for dietary choline[[135]](https://examine.com/supplements/betaine/research/#ref-135)) has been noted to not only increase plasma choline at weeks six and twelve (from a medium value of 7.33µM to 11.1-11.7µM) but also plasma TMG (from a median value of 30.7µM to 54.6-65µM, or 77-111%) and dimethylglycine (from 3.53µM to 3.92-4.63µM) under steady state conditions.[[136]](https://examine.com/supplements/betaine/research/#ref-136) Interestingly, 1g of betaine itself has increased plasma steady state concentrations from 31.4+/-13.6µM to 52.5+/-26.5µM (67%)[[40]](https://examine.com/supplements/betaine/research/#ref-40) suggesting that choline and betaine are actually equipotent in increasing plasma betaine in a resting state. Oral supplementation of choline appears to be sufficient in increasing plasma betaine concentrations, and at least at the 1,000mg dosage it appears to be just as potent as betaine at increasing plasma betaine concentrations 12.2 S-Adenosyl Methionine (SAMe) In rats supplemented with an additional 0.5% betaine in their feed, it appears that SAMe production in the liver is increased two-fold relative to control; this is increased to five-fold if the rats were pretreated with ethanol (which normally impairs this pathway)[[137]](https://examine.com/supplements/betaine/research/#ref-137) and injections of betaine have demonstrated dose-dependent increases in red blood cell concentrations of SAMe in rats.[[138]](https://examine.com/supplements/betaine/research/#ref-138) 12.3 Creatine Creatine is perhaps the most well renowned ergogenic aid (performance enhancer) known as a dietary supplement, and it appears that the synthesis of creatine requires methyl donation; supplementation of betaine to a diet without supplemental creatine can accelerate creatine synthesis in the rat[[139]](https://examine.com/supplements/betaine/research/#ref-139) probably just via increasing SAMe concentrations (which are directly required for creatine synthesis).[[140]](https://examine.com/supplements/betaine/research/#ref-140) Supplementation of betaine at 2g to otherwise healthy adults over the course of ten days has failed to increase muscle phosphocreatine content (the active form of creatine)[[100]](https://examine.com/supplements/betaine/research/#ref-100) and the addition of 2g betaine to supplementation of 20g creatine failed to augment the increase noted with creatine.[[100]](https://examine.com/supplements/betaine/research/#ref-100) Alongside the failure to increase intramuscular phosphocreatine levels was a failure of betaine to augment the power enhancement seen with creatine supplementation.[[100]](https://examine.com/supplements/betaine/research/#ref-100) 12.4 Folate Folate and betaine are interrelated as both molecules are known to improve methylation status of the body, and betaine can preserve methylation in periods of low folate status while a reduction in bioavailable betaine (via reduced dietary choline intake) increases requirements for folate.[[27]](https://examine.com/supplements/betaine/research/#ref-27)[[141]](https://examine.com/supplements/betaine/research/#ref-141)
read the source →1 capsule daily with food. Morning preferred (B vitamins can be energizing).
Who it's for
Anyone with mood concerns, fatigue, or high homocysteine. Especially important for vegetarians/vegans (B12 deficiency).
Get Thorne Basic B ComplexAffiliate link. We earn a small commission — it's how we keep Wellav8 free. We'd recommend this regardless.
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