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In this video, we’re going to break down the difference between regular and activated B vitamins, why it matters, and when each type might be better for you. As you will see, even though everyone says so online, activated B vitamins aren’t always better.
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– Timestamps –
00:00 Introduction
00:19 Vitamin B Explained
01:34 Normal vs activated Vitamin B1
01:46 Normal vs activated Vitamin B2
01:56 Normal vs activated Vitamin B3
02:18 Normal vs activated Vitamin B5
02:28 Normal vs activated Vitamin B6
02:38 Normal vs activated Vitamin B7
02:48 Normal vs activated Vitamin B9
02:58 Normal vs activated Vitamin B12
03:37 When to not take activated B vitamins
05:06 Vitamin B Potency Ranking
06:46 My recommendation
in this video we’re going to break down the difference between regular and activated B vitamins why this difference matters and when each type might be better for you as you will see even though everyone says so online activated B vitamins aren’t always better okay so B vitamins are some of the most important nutrients in the body when it comes to energy production brain function and detoxification they support methylation phase 1 and phase 2 liver detox pathways and they also act as co-actors for tons of enzyme reactions but as you probably already know not all B vitamins are created equal regular B vitamins are the basic unconverted forms of the vitamin like folic acid for B9 or cyanocobalamin for B12 once they’re inside your body your liver and other tissues will have to convert them into their active usable forms this process requires enzymes energy and often other nutrients like magnesium or zinc to make all of that happen activated B vitamins on the other hand are the preconverted bioavailable forms usually they’re the versions that your body would make on its own if everything is working perfectly sometimes they can also be synthetically activated like in the case of benotamine and vitamin B1 they don’t need to be processed much by your liver so they can go straight to work in your cells here’s an overview of all the B vitamins and their different forms along with the conversion enzymes and co-actors for vitamin B1 the normal form that you will find in supplements is thamine hydrochloride and activated forms could for example be thamine pyrophosphate or benotamine for vitamin B2 the regular form would just be riboflavin and then activated form would be riboflavin 5 phosphate for vitamin B3 we have the regular form niacin and niainamide and then the activated forms NAD or NADP now some people list niocinamide as the activated form of niacin although it’s not directly the same as the co-enzyme NAD and NADP that nascin plays a crucial role in forming but either notion is probably fine unless you’re being extremely pedantic in the case of vitamin B5 we have the normal pentaththenic acid and then the activated form pentathine for B6 we have pyrooxine hydrochloride and then the activated form P5P paradoxal 5 phosphate now for vitamin B7 so biotin regular and activated forms are the same so you can just use normal biotin and then for B9 this is a very controversial topic we have folic acid and then as the activated form either folinic acid or five methyl tetrahydropholate o 5 mthf or also called methyl folate and for B12 we have the regular form cyanocobalamin this is completely synthetic or hydroxycobalamin which is a natural form but still needs to be converted and then the activated forms of methylcobalamin and adenosylcobalamin i’m showing you this list because generally taking activated B vitamins is considered the higher quality route especially if you’re looking for potency that’s because like I said before they bypass the need for conversion so your body doesn’t have to do as much work they also reduce the buildup of unused intermediates and they support detoxification and energy production more directly but that doesn’t mean everyone should always take them you see just because activated B vitamins are more advanced that doesn’t mean they’re always the best fit especially for very sensitive people let’s use the example of taking B vitamins for detoxification if your detox pathways are sluggish and you’re dealing with things like chronic fatigue syndrome mold illness Lyme disease or autoimmune issues then throwing a lot of activated B vitamins into the mix can be too much too soon that’s because they also bypass your body’s ability to regulate and that means they can trigger a strong response some people experience side effects like anxiety insomnia headaches fatigue and of course detox symptoms this doesn’t mean that B vitamins are bad for you it just means that your body wasn’t ready for that level of stimulation in such a case a regular B vitamin supplement even though it’s less potent will give your body more control your cells can convert what they need when they need it and it’s a gentler approach like I said before for sensitive people this is a better alternative when they’re starting out or when they’re rebuilding from things like burnout or chronic illness to give you a better sense of how strong these different forms are here’s a general ranking of different types of B vitamin supplements I will take B complexes because that will be easier than listing every single individual B vitamin first we have of course activated B vitamin complex like I said before these are the most effective and fast acting they are best for targeted support and advanced protocols and they can cause problems in sensitive people just as a side note I should say that I don’t know of a single B complex that has all the activated forms usually B1 and B5 are added in their inactive forms thamine hydrochloride and pentaththenic acid because of price and stability so even those that say they are completely activated usually only include B2 B6 B9 and B12 in their activated forms in second place we have regular B vitamin supplements they have a moderate potency and allow for some self-regulation and they’re better for people who want to ease into things in third place we have plant-based B vitamin blends so this could be for example a buckwheat complex or fermented B vitamins they are even gentler on your system and can include other beneficial plant compounds then we have nutritional yeast which is naturally rich in B vitamins especially B1 B2 B3 and B6 and these are often fortified with synthetic B9 and B12 so in such case you would want to go with the nonfortified version nutritional yeast is generally very well tolerated unless you are sensitive to yeast in general and lastly we have food of course this is the most natural and gentle form it’s always the foundation and starting point but usually not enough if you want to increase your B vitamins for a specific protocol so as you can see choosing between regular and activated B vitamins really comes down to your goals and how your body responds if you’re looking for powerful energy detox or methylation support and you know that you tolerate B vitamins very well then activated forms are probably the way to go this also applies to some special cases for example pyrolura well people already have a hard time converting B6 into P5P and are therefore recommended to take P5P directly but if you’re sensitive are just starting out or working through chronic illness then regular B vitamin supplements or even gentle plant-based blends could be a better fit i definitely know that I didn’t tolerate activated B vitamin supplements when I was starting out even though everyone told me to use them what I’m trying to say is that more isn’t always better even with the good stuff it’s important to start low and then go slow before jumping into highdose supplements
