Optimal methylation may just be the unsung hero of overall health. As our bodies are complex systems that rely on and communicate with one another through various processes, functions, and reactions, think of methylation as the ultimate regulator. It turns various bodily “switches” on and off. When we’re able to have optimal methylation, it supports:

DNA production
Neurotransmitter production
Detoxification
Histamine metabolism
Estrogen metabolism
Eye health
Cellular energy
Liver health

How Does it Work?

In order to explain what methylation does in the body, we need to break down a few biology and chemistry terms. Methylation is the process of transferring a methyl group (CH3) from one molecule to another. This methyl group transfer is what enables the cardiovascular, neurological, reproductive, and detoxification systems to perform their functions. With support from key nutrients such as folate (in its active form–methylafolate), B12, and B6, managing stress, minimizing toxin exposure, and focusing on whole foods, methylation occurs billions of times every second. Needless to say, optimal methylation is vital for healthy regulation within the body.

The MTHFR Gene

Many people–approximately 60% in the US–have a gene called MTHFR, which makes it more difficult for the body to make enough of 5-MTHF (methylfolate). Because of this high number, and how relatively common this mutation is, it’s important to understand the ways diet and lifestyle can affect how our bodies naturally methylate.

folic acid versus methylated folate

Fortified foods such as breads, flours, pastas, rices, and cereals contain folic acid–not naturally-occurring folate–therefore, they do not have the same benefits or the same degree of efficiency. Folic acid needs to be converted to another form of folate before it can be utilized in the body; for that reason, it's slower to use.

This is why I recommend my clients eat foods rich in folate for high bioavailability as well as methylated folate supplementation (5-MTHF or L-methylfolate). Methylated folate is more efficient, safer in the long term, and better utilized than folic acid.

To read more about methylated folate, read my previous blog, The Importance of Methylated Folate for Overall Health here.

deficiencies

Alongside methylfolate, B12, and B6, other nutrients such as zinc, magnesium, choline, and B2 are needed for proper methylation. Being deficient in these vitamins and minerals can reduce the body’s natural ability to methylate. Although we can obtain many of these nutrients through a whole foods diet, supplementation may be necessary for some individuals.

**Methylation-Supporting Diet**

As a functional nutritionist, I focus on foods for healing. I advise all of my clients to take a food-forward approach by noticing what is on their plate and the ways dietary decisions can support or harm their well-being. Here are some foods that are naturally high in folate:
Legumes
Asparagus
Eggs
Leafy greens
Beets
Citrus fruits
Broccoli
Brussels sprouts
Nuts and seeds
Beef liver

What Happens When Poor Methylation Occurs?

Even if you do not have the MTHFR gene, poor methylation can still occur. Some causes of poor methylation include poor digestion, high sugar and processed food diet, high toxin exposure, and chronic stress.

Poor methylation has been linked to hormone-related health conditions such as PCOS, endometriosis, irregular or heavy periods, infertility (men and women), pregnancy-related complications, and other hormonal imbalance conditions.

Other chronic diseases or conditions include: cardiovascular disease, autoimmune conditions (multiple sclerosis, rheumatoid arthritis, thyroid abnormalities), depression, anxiety, OCD, and chronic fatigue are some of the symptoms that can arise with poor methylation.

Hormone Health Intensive

For a deep dive into how well your body undergoes methylation, as well as examining hormone imbalances, I offer a Hormone Health Intensive. Using the comprehensive DUTCH test, we do a deep dive into your hormones to pinpoint symptoms and get to the root cause of your hormonal issues, including methylation. After receiving your results, I create a personalized plan that will help optimize nutrition and digestion, improve immune health, balance hormones, and detoxify your body so you can function at your best.