Do Methylated Vitamins Offer Better Health Benefits?

Nearly 60% of Americans take dietary supplements, but a growing number of health influencers claim that many people may not reap the full benefits unless they opt for “methylated vitamins.” High-profile figures like Gary Brecka and Andrew Huberman are among those pushing methylated forms of certain nutrients, especially B vitamins, claiming these compounds are easier for the body to absorb and utilize.

But do these more expensive methylated vitamins actually deliver improved health outcomes, or is the trend mostly hype?

What Are Methylated Vitamins?

Methylated vitamins are standard vitamins that have a methyl group—a molecule containing one carbon and three hydrogens (CH3)—attached to their chemical structure. The two most common examples are methylfolate (a form of vitamin B9) and methylcobalamin (a form of vitamin B12). According to supplement manufacturers and social media personalities, these methylated versions supposedly offer heightened “bioavailability,” meaning they’re more readily absorbed and used by the body.

However, evidence supporting these claims is limited. “There is no recommendation from any authoritative health body to supplement with methylated versions of these vitamins for the general public—or even for specific disease states,” says Kevin Klatt, PhD, RD, an assistant research scientist at UC Berkeley’s Department of Nutrition Sciences and Toxicology.

Folate Versus Methylfolate

Folate (vitamin B9) occurs naturally in vegetables, fruits, nuts, and legumes, while fortified cereals contain added folic acid. Folate is vital in pregnancy, and some evidence supports other benefits, including cancer prevention and brain health. U.S. guidelines recommend people who can become pregnant consume 400 micrograms daily from food or supplements.

To become active in the body, both folate from foods and folic acid from supplements must first be converted to 5-MTHF (5-methyltetrahydrofolate, or methylfolate) by the digestive system. Methylfolate supplements deliver the already-converted, “active” form.

While this might sound appealing, research from 2004 and 2010 found that 5-MTHF and folic acid are absorbed equally well, offering no clear advantage to taking methylated versions.

Maximizing Absorption

If you’re seeking the best absorption, timing matters more than form. “Take it on an empty stomach, because when folic acid or 5-MTHF is taken with food, you absorb only about 85%,” explains Vanessa King, MS, RDN, clinical nutrition manager for Queen’s Health System in Hawaii.

The Bottom Line

Despite marketing claims, current science does not support that methylated vitamins are superior to standard forms for the general population. Most people can obtain sufficient active vitamins through regular diet and typical supplements. For certain individuals with rare genetic variations affecting nutrient metabolism, methylated vitamins might be helpful, but for the majority, they may simply be an unnecessary (and expensive) extra.

As with any supplement, consult your healthcare provider for personalized advice before making a switch.