MTHFR is a common genetic mutation that affects up to 40% of the general population. It impacts your body’s methylation process. Why is that important? Let’s take a further look.
Your body is composed of trillions of cells. Each cell contains your genes, which are the set of instructions that make you unique. Genes are segments of DNA, and each gene contains these instructions, usually for coding a specific function or protein.
Humans have around 20,000 genes and one of those is the MTHFR gene, which helps your body process folate. However, around 40% of people have an MTHFR gene variant which can contribute to low levels of folate and B vitamins and high levels of homocysteine in the blood. These mutations in the MTHFR gene can result in a higher risk for heart disease, stroke, colon cancer, Alzheimer’s disease, and more.
What is an MTHFR mutation?
MTHFR provides the body with instructions to make the enzyme called methylenetetrahydrofolate reductase (MTHFR). When you eat foods that contain folic acid, MTHFR converts it into methyl-folate (folate’s active form).
Methyl-folate is critical to methylation, which optimizes many processes in your body including the production of DNA, metabolism of hormones, and proper detoxification.
There can be one abnormal variant (heterozygous) or two (homozygous), which are passed down from parent to child. The more variations you have, the more issues your body will have with methylating.
An MTHFR gene mutation may alter the way your body metabolizes and converts nutrients in your food into active vitamins, minerals, and proteins that your body can utilize. This genetic mutation may also affect hormone and neurotransmitter levels, brain function, digestion, cholesterol levels, and more.
Methylation and Its Importance to Our Bodies
Methylation is the process that allows some internal receptors to turn on and off to function efficiently. SAMe—also known as S-adenosyl-L-methionine—is the universal methyl molecule that donates a methyl (CH3) group to enable our cardiovascular, detoxification, and neurological systems to perform. If methyl-folate is not present, this methylation process stops, which results in many symptoms
Symptoms of an MTHFR gene mutation
MTHFR mutations affect everyone differently, and symptoms can range from mild to severe causing an array of problems. Research has linked the MTHFR mutation and the following health issues:
- ADHD (attention deficit hyperactivity disorder)
- Autism
- Autoimmune disease and thyroid issues
- Cardiovascular disease
- Chronic fatigue
- Colon Cancer
- Digestive issues, including IBS (irritable bowel syndrome)
- Hormonal issues, including PCOS (Polycystic Ovary Syndrome)
- Migraines
- Schizophrenia
In addition, studies have found links to an MTHFR mutation and anxiety, depression, and other mental health disorders. MTHFR produces an essential enzyme that converts folate into a form that plays a role in mood-regulating neurotransmitter production.
Natural support treatments for MTHFR mutation symptoms
If you have an MTHFR mutation, that doesn’t mean you will experience problems or symptoms. This will depend on the variation of the mutation and whether those variations impact both of your MTHFR genes.
You can make some proactive changes to your diet and lifestyle to optimize your methylation, lessen symptoms, and improve your overall health.
1. Consume more folate and vitamin B12
Consuming more folate in your diet may aid with methylation. Some of the best whole-food sources of folate include dark leafy greens, avocado, and lentils.
Those with an MTHFR mutation are also at higher risk of being low in Vitamin B12. Vitamin B12 can be supplemented easily with an isolated B12 or present in multivitamins and B complex vitamins. Always check with your provider what is best for you. Foods high in vitamin B12 include pastured eggs, nuts, beans, and nutritional yeast. Additional foods that support healthy methylation include asparagus, avocado, broccoli, and legumes.
2. Check your supplements
People with MTHFR mutations might have more difficulty converting folic acid into its usable form, and this may cause symptoms to worsen. Check if your current supplements contain folic acid and if they do, stop taking them or switch to another brand. It’s important to take a supplement that contains the most bioavailable form of folate—methyl-folate—which can help your body absorb the vitamin more efficiently. Additional supplements that help support this genetic variant include magnesium, vitamin D , and vitamin B6.
3. Heal any underlying digestive issues
Healing your gut is critical to improving methylation and bringing your body back to optimal overall health. To improve gut health and digestion, these are some of the best changes you can make to your diet:
- Eat more healthy fats . N-butyrate, an anti-inflammatory short-chain fatty acid, helps feed the cells that line the gut and help them heal. You can get n-butyrate in the form of ghee or coconut oil.
- Consume other gut-friendly foods, including bone broth , organic vegetables and fruit rich in prebiotic fiber , and flaxseeds and chia seeds.
- Promote a healthy microbiome by eating fermented foods like kimchi, kefir, miso, and kombucha, which help to maintain high levels of healthy bacteria in our gut and aid in digestion.
- Reduce intake of inflammatory foods such as sugar, gluten , refined grains, trans fats, and conventional dairy .
4. Support detoxification
Because reduced methylation contributes to poor detoxification, it’s important to support your body’s natural elimination pathways.
Tips to improve detoxification include:
- Eat anti-inflammatory foods such as vegetables, well-sourced protein, healthy fats , and fruits. Remove all refined sugars from your diet.
- Move and sweat regularly, at least 4-5x per week, including regular sauna treatments and Epsom salt baths.
- Eat a high fiber diet (30-50 grams per day).
- Keep your bowels moving and stay well hydrated so that you can take advantage of your primary detox mechanisms, urination, and defecation.
- Take advantage of specific supplements, like antioxidants, fiber , and phytonutrients that support detoxification.
- Avoid exposure to toxins like chemical house cleaners. They can inhibit methylation and act as endocrine disruptors in the body among other things.
5. Minimize alcohol intake
Alcohol intake can make symptoms worse by inhibiting DNA methylation and increasing the demands of detoxification on the liver. Limiting your consumption of alcohol can support less interference in already stunted methylation processes in those with MTHFR genetic mutations. If you do decide to drink alcohol, it should be consumed in moderation in the forms of tequila, vodka, and mezcal, rather than wine and beer.
6. Manage your stress with lifestyle changes
Those with MTHFR genetic variations are more likely to have an imbalance of neurotransmitter levels, which can affect mood and irritability, especially when stressed. In fact, high levels of stress can exacerbate MTHFR mutation symptoms. Seek out and practice the specific activities that help you to unwind, stay grounded, and decompress are the most important tools to help manage personal stress levels on a daily basis.