What is Methylation?
Lets talk about Methylation, what it is and 8 Factors that Affect Your Methylation Process
What is it?
Methylation is a biochemical process that your body relies on to keep you healthy and thriving well in your life, feeling good, having energy and detoxifying properly. This process happens close to 1 billion times every second and controls your ability to detox and in turn, lower inflammation, produce neurotransmitters, and protect your DNA. Every cell of your body depends on methylation, so no wonder, if methylation is not functioning optimally, you’re bound to have a health problems.
In fact, poor methylation has been linked to:
Heart disease
Hormone imbalances
Anxiety
Depression
Autoimmune conditions
Chronic inflammation
Fatigue
There are many reasons why methylation could be hindered, one being the MTHFR gene mutation. The responsibility of the MTHFR enzyme is to convert folic acid into folate which is the fuel for methylation. In fact, it is estimated that those with MTHFR gene mutations make 70% less methyl-folate than someone without the mutation.
Genetics – Like an estimated 20 percent of us, you could be genetically predisposed to high homocysteine
Poor diet – The word “folate” comes from “foliage.” You need to eat plenty of leafy greens, beans, fruit, and whole grains to get adequate levels of vitamins B6 and B12, betaine, and folate. Egg yolks, meat, liver, and oily fish are the main dietary sources of vitamin B12 — so long-term vegan diets can be a problem. Plus, certain compounds can raise levels of homocysteine and deplete the B vitamins. These include excess animal protein, sugar, saturated fat, coffee, and alcohol. Irradiation of food depletes nutrients, so foods treated this way may be lower in B vitamins, too
Smoking – The carbon monoxide from cigarette smoke inactivates vitamin B6
Malabsorption – Conditions like digestive diseases, food allergies, and even aging can reduce absorption of nutrients
Decreased stomach acid – Aging and other conditions can reduce stomach acid — and therefore absorption of vitamin B12
Medications – Drugs like acid blockers, methotrexate (for cancer and arthritis and other autoimmune diseases), oral contraceptives, HCTZ (for high blood pressure), and Dilantin (for seizures) can all affect levels of B vitamins
Other conditions – These include hypothyroidism, kidney failure or having only one kidney, cancer, and pregnancy
Toxic exposures – Some toxins can interfere with vitamin production
Watch out for these factors and you will go a long way toward protecting your methylation.
Measuring Your Own Methylation Process
To find out if your methylation process is optimal, ask your doctor for the following tests:
Complete blood count – Like our friend Mr. Roberts, large red blood cells or anemia can be a sign of poor methylation. Red blood cells with a mean corpuscular volume (MCV) greater than 95 can signal a methylation problem
Homocysteine – This is one of the most important tests you can ask for. The normal level is less than 13, but the ideal level is likely between 6 and 8
Serum or urinary methylmalonic acid – This is a more specific test for vitamin B12 insufficiency. Your levels may be elevated even if you have a normal serum vitamin B12 or homocysteine level
Specific urinary amino acids – These can be used to look for unusual metabolism disorders involving vitamins B6 or B12 or folate, which may not show up just by checking methylmalonic acid or homocysteine
12 Tips to Optimize Your Methylation Process
Just as there are many causes of poor methylation, there are lots of things that support its proper functioning. Here’s how to maximize methylation — and prevent conditions like heart disease, cancer, dementia, depression, and more.
Eat more dark, leafy greens – You want to eat l cup a day of vegetables like bok choy, escarole, Swiss chard, kale, watercress, spinach, or dandelion, mustard, collard, or beet greens. These are among the most abundant sources of the nutrients needed for optimal methylation
Get more Bs in your diet – Good food sources include sunflower seeds and wheat germ (vitamin B6); fish and eggs (vitamin B6 and B12); cheese (B12); beans and walnuts (vitamin B6 and folate); leafy dark green vegetables; asparagus, almonds, and whole grains (folate); and liver (all three)
Minimize animal protein, sugar, and saturated fat – Animal protein directly increases homocysteine. Sugar and saturated fat deplete your body’s vitamin stores
Avoid processed foods and canned foods – These are depleted in vitamins
Avoid caffeine – Excess amounts can deplete your B vitamin levels
Limit alcohol to 3 drinks a week – More than this can deplete your B vitamin levels
Don’t smoke – As noted above, smoking inactivates vitamin B6
Avoid medications that interfere with methylation
Keep the bacteria in your gut healthy – Take probiotic supplements and use other measures to make sure the bacteria in your gut are healthy so you can properly absorb the vitamins you do get
Improve stomach acid – Use herbal digestives (bitters) or taking supplemental HCl
Take supplements that prevent damage from homocysteine –Antioxidants protect you from homocysteine damage. Also make sure you support methylation with supplements like magnesium and zinc
Supplement to help support proper homocysteine metabolism – Talk to your doctor to determine the best doses and forms for you. Here are a few suggestions: Folate (folic acid): Amounts can vary based on individual needs from 200 mcg to 1 mg. Some people may also need to take preformed folate (folinic acid or 5 formyl THF) to bypass some of the steps in activating folic acid Vitamin B6: Take 2 to 5 mg a day. Some people may need up to 250 mg or even
special “active” B6 (pyridoxyl-5-phosphate) to achieve the greatest effect. Doses higher than 500 mg may cause nerve injury Vitamin B12: Doses of 500 mcg may be needed to protect against heart disease. Oral vitamin B12 isn’t well absorbed; you may need up to 1 or 2 mg daily. Ask your doctor about B12 shots Betaine: This amino acid derivative is needed in doses from 500 to 3,000 mg a day, depending on the person
By working to optimize your methylation you can protect yourself from virtually all the so called “diseases of aging.” When you do, you will be well on the road to lifelong vibrant health.
Articles, L., FAQs, A., Minutes, M., Media, T., & Mark Hyman, M. (2019). Maximizing Methylation: The Key to Healthy Aging - Dr. Mark Hyman. Retrieved from https://drhyman.com/blog/2011/02/08/maximizing-methylation-the-key-to-healthy-aging-2/
Cole, D. (2019). The Definitive Functional Medicine Guide To Methylation | Dr. Will Cole. Retrieved from https://drwillcole.com/the-definitive-functional-medicine-guide-to-methylation/
