252. What Is Bioavailability and Why It Matters for Your Supplements

“There's a gene called MTHFR that stands for methylene tetrahydrofolate reductase. This gene controls the enzyme that converts folic acid into the usable folate. And genetic variants in MTHFR are way more common than you think. It's estimated that roughly 46% of the population has this gene mutation.”

“So while you're taking a supplement with folic acid, you think you're getting folate, but actually folic acid is just building up in your body. This comes with its own issues. It can mask B12 deficiency. It can interfere with methylation pathways that are critical for everything from detoxification to neurotransmitter production.”

“If you're taking supplements right now, look at the label. Check the forms of the ingredients. If it says folic acid, switch to methylfolate. If it says cyanocobalamin, switch to methylcobalamin. If it says magnesium oxide, switch to magnesium glycinate.”

“Some studies will tell you that cyanocobalamin works just fine. There was a study that compared methylcobalamin and cyanocobalamin supplementation and found similar results in raising serum B12 levels. And that's true if you're only measuring serum B12.”

Also filed under Vitamin B12

“functionally deficient in B12. Methylcobalamin skips the conversion step entirely. You're giving your body exactly what it needs in the form your body likes. So let's talk about one more example: magnesium.”

Also filed under Vitamin B12

“Check the forms of the ingredients. If it says folic acid, switch to methylfolate. If it says cyanocobalamin, switch to methylcobalamin. If it says magnesium oxide, switch to magnesium glycinate. If you're taking creatine monohydrate and dealing with bloating, try creatine HCL.”

“If you have genetic variants in the MTR or MTRR genes, your ability to convert cyanocobalamin is very compromised. You could be taking B12 every single day and still be functionally deficient.”

Also filed under Vitamin B12

“It doesn't account for genetic polymorphisms that affect conversion efficiency. It means that you can be taking cyanocobalamin and have high serum B12, meaning high B12 in your blood, and still be functionally deficient in B12. Methylcobalamin skips the conversion step entirely.”

Also filed under Vitamin B12

“Magnesium glycinate, also called bisglycinate, is a completely different story. It's bound to glycine, which is an amino acid that naturally promotes relaxation and enhances absorption in the small intestine.”

“It won't cause digestive upset and it's more bioavailable. So when you take magnesium glycinate, especially before bed, your body can actually absorb it and use it to support the parasympathetic nervous system, reduce muscle tension, and improve your sleep quality.”

“Only the creatine HCl group saw significant improvements in body composition. They reduced body fat percentage and increased fat-free mass. The creatine monohydrate group didn't see those changes because the monohydrate form causes water retention and potentially weight gain.”

“That gritty residue at the bottom of your shaker bottle. Because it doesn't dissolve well, a significant amount of that creatine monohydrate never gets absorbed. It sits in your intestines, draws in water, and causes bloating. If you've been feeling the creatine bloat for a long time now, check your bottle and see if it says creatine monohydrate.”

“If it says cyanocobalamin, switch to methylcobalamin. If it says magnesium oxide, switch to magnesium glycinate. If you're taking creatine monohydrate and dealing with bloating, try creatine HCL. These changes will make a measurable difference in how you feel and how your body responds.”

“is more bioavailable. The same principle applies to vitamin B12. Most supplements use a form called cyanocobalamin, but cyanocobalamin is also synthetic and your body has to convert it into the active form called methylcobalamin.”