Liposomal B Complex: Active and Methylated Forms

A B complex is not one nutrient. It is eight loosely related water-soluble vitamins that were grouped together historically because they were first isolated from the same sources, and that turned out to share a great deal of metabolic territory.

What separates one B complex from another is almost never the list of vitamins. It is the chemical form each one arrives in.

The eight, and what each is for

B1, thiamine. A cofactor in carbohydrate metabolism, particularly at the pyruvate dehydrogenase step where glycolysis feeds into the citric acid cycle.

B2, riboflavin. The precursor of FAD and FMN, two flavin coenzymes involved in redox reactions throughout metabolism. Riboflavin is also required for the enzyme that recycles folate.

B3, niacin. The precursor of NAD and NADP, coenzymes involved in hundreds of reactions.

B5, pantothenic acid. The backbone of coenzyme A, which carries acyl groups in fatty acid metabolism and the citric acid cycle.

B6. Involved in amino acid metabolism, neurotransmitter synthesis and haem formation.

B7, biotin. A cofactor for carboxylase enzymes in fatty acid synthesis and gluconeogenesis.

B9, folate. One-carbon metabolism, nucleotide synthesis and the methylation cycle.

B12, cobalamin. Required for methionine synthase and for methylmalonyl-CoA mutase. B12 is the only B vitamin with substantial storage in the body, and the only one where dietary source is a defining issue, since it is found almost exclusively in animal foods.

Choline is included in this formulation. It is not a B vitamin, though it is metabolically adjacent, functioning as a methyl donor and as the precursor of phosphatidylcholine and acetylcholine.

The form question

Several B vitamins exist in a storage or precursor form and an active coenzyme form. Which one a manufacturer uses is the main point of differentiation in this category.

B2 riboflavin-5-phosphate rather than plain riboflavin. The phosphorylated coenzyme form

B6 pyridoxal-5-phosphate, P5P, rather than pyridoxine hydrochloride. The coenzyme form the body uses, arrived at by liver conversion when pyridoxine is supplied

B9 L-5-methyltetrahydrofolate calcium rather than folic acid. The predominant circulating form in human blood

B12 methylcobalamin rather than cyanocobalamin. A form that does not require the removal of a cyanide group

Delivery

This is a dry liposomal capsule using the SAIFx system, with sunflower lecithin phospholipids and acacia gum.

B vitamins are water soluble, so the absorption rationale differs from that for fat-soluble nutrients. The argument for phospholipid encapsulation here relates to protecting sensitive actives, riboflavin being notably light sensitive and methylcobalamin notably so, and to modulating how the vitamins are presented in the gut rather than to solving a solubility problem.

B Complex Health Facts

Thiamine contributes to normal energy-yielding metabolism, normal functioning of the nervous system, normal psychological function and the normal function of the heart.

Riboflavin contributes to normal energy-yielding metabolism, normal functioning of the nervous system, the maintenance of normal mucous membranes, the maintenance of normal red blood cells, the maintenance of normal skin, the maintenance of normal vision, normal metabolism of iron, the protection of cells from oxidative stress and the reduction of tiredness and fatigue.

Niacin contributes to normal energy-yielding metabolism, normal functioning of the nervous system, normal psychological function, the maintenance of normal mucous membranes, the maintenance of normal skin and the reduction of tiredness and fatigue.

Pantothenic acid contributes to normal energy-yielding metabolism, normal synthesis and metabolism of steroid hormones, vitamin D and some neurotransmitters, normal mental performance and the reduction of tiredness and fatigue.

Vitamin B6 contributes to normal cysteine synthesis, normal energy-yielding metabolism, normal functioning of the nervous system, normal homocysteine metabolism, normal protein and glycogen metabolism, normal psychological function, the normal formation of red blood cells, the normal function of the immune system, the reduction of tiredness and fatigue and the regulation of hormonal activity.

Biotin contributes to normal energy-yielding metabolism, normal functioning of the nervous system, normal macronutrient metabolism, normal psychological function and the maintenance of normal hair, skin and mucous membranes.

Folate contributes to maternal tissue growth during pregnancy, normal amino acid synthesis, normal blood formation, normal homocysteine metabolism, normal psychological function, the normal function of the immune system and the reduction of tiredness and fatigue, and has a role in the process of cell division.

Vitamin B12 contributes to normal energy-yielding metabolism, normal functioning of the nervous system, normal homocysteine metabolism, normal psychological function, normal red blood cell formation, the normal function of the immune system and the reduction of tiredness and fatigue, and has a role in the process of cell division.

Dose and practical considerations

One capsule daily, preferably with food.

Several nutrients in this formulation sit well above the Nutrient Reference Value. That is conventional for a B complex, because NRVs represent population sufficiency thresholds rather than optima, and because B vitamins are water soluble with generally wide tolerability.

Riboflavin commonly turns urine bright yellow. This is harmless and is simply unabsorbed riboflavin being excreted.

Anyone taking prescribed medication, particularly levodopa, methotrexate or certain anticonvulsants, should check with a pharmacist or GP.

Common questions

What is a methylated B complex? One using methylated forms of certain B vitamins, typically methylcobalamin for B12 and L-5-methyltetrahydrofolate for folate, rather than cyanocobalamin and folic acid.

Is P5P better than pyridoxine? P5P is the coenzyme form. Pyridoxine requires liver conversion. In most people that conversion works well, so the practical difference for the general population is smaller than often suggested.

Why does B complex turn urine yellow? Riboflavin is a bright yellow pigment and the excess is excreted in urine. It is harmless.

Should a B complex be taken in the morning? There is no strong trial evidence for timing. Taking it with food is sensible.

Why is choline included but not claimed? Choline is a metabolically adjacent nutrient included as a constituent. The amount per capsule is below the threshold required to make an authorised choline claim, so none is made.

References

Kennedy DO. B vitamins and the brain: mechanisms, dose and efficacy, a review. Nutrients. 2016;8(2):68. doi:10.3390/nu8020068
Young LM, Pipingas A, White DJ, Gauci S, Scholey A. A systematic review and meta-analysis of B vitamin supplementation on depressive symptoms, anxiety, and stress. Nutrients. 2019;11(9):2232.
Paul L, Selhub J. Interaction between excess folate and low vitamin B12 status. Molecular Aspects of Medicine. 2017;53:43-47.
Obeid R, Fedosov SN, Nexo E. Cobalamin coenzyme forms are not likely to be superior to cyano- and hydroxyl-cobalamin in prevention or treatment of cobalamin deficiency. Molecular Nutrition and Food Research. 2015;59(7):1364-1372.
Zeisel SH, da Costa KA. Choline: an essential nutrient for public health. Nutrition Reviews. 2009;67(11):615-623.
Scientific Advisory Committee on Nutrition. Dietary Reference Values for Energy and Nutrients. UK Government.
Expert Group on Vitamins and Minerals. Safe Upper Levels for Vitamins and Minerals. Food Standards Agency, 2003.
Great Britain Nutrition and Health Claims Register. Department of Health and Social Care, gov.uk.

Food supplements are not a substitute for a varied and balanced diet and a healthy lifestyle.

Liposomal B Complex: Active Forms and Why They Are Specified