Methylation is one of the most important biochemical processes that happens in your body. Scientifically, it’s the process of adding a methyl group (-CH3) to a molecule. This is a big deal because it helps with some very important biological processes, like detoxification, repairing damaged cells, and making sure our genes are expressing themselves in a healthy way. Without proper methylation, we can really increase our risk of a number of health concerns like heart disease, cancer, and mental illness.
Why methyl groups?
Methyl groups are involved in billions of biochemical reactions that happen in our bodies every second. These reactions are involved in all sorts of important bodily functions, like energy production, immune system support, hormone balance, nerve signaling pathways, brain functioning, and much more. If we don't have enough methyl groups or there's an imbalance or deficiency in the vitamins and minerals needed for the process, these reactions can become disrupted, leading to all sorts of physical symptoms.
The dangers of undermethylation
Not producing enough methyl groups to support cellular processes can lead to a number of health problems such as chronic inflammation and infection, poor immune function, autoimmune disease, hormonal imbalances like PCOS or fertility issues, ADHD, cognitive decline or memory loss issues, overthinking, depression and anxiety disorders due to neurotransmitter imbalances, and digestive issues such as leaky gut syndrome or IBS due to decreased stomach acid production.
The effects of poor methylation are so far reaching that it is even tied to the biggest health concerns in our country including heart disease, cancer, and mental illness. One of the key markers of poor methylation is elevated levels of homocysteine, a naturally occurring amino acid that is normally broken down and eliminated by the body. When methylation is impaired, homocysteine can accumulate in the bloodstream, increasing a range of negative health outcomes, such as heart disease, stroke, dementia and Alzheimer's disease.
Methylation disruptors
Many factors can impair methylation in the body, such as poor nutrition and chronic stress. Exposure to toxins like heavy metals, pesticides, and chemicals found in plastics can disrupt methylation, as well as some common medications like antacids, hormone contraceptives, antibiotics, and anticonvulsants.
Additionally, nearly half of all people have genetic mutations that affect crucial enzymes in methyl group formation, like MTHFR (methyl-tetra-hydra-folate-reductase). This causes even greater difficulties with their methylation pathways and increases the risk of health issues. Genetic testing can tell you how likely you are to be an under- or overmethylator. By testing your methylation status, you can identify any potential imbalances or deficiencies and make targeted lifestyle changes to support healthy methylation patterns.
How to ensure proper methylation
Ensuring your methylation is working properly is one of the most important steps you can take for your health today and the long term. Whether or not you are genetically predisposed to methylation issues, there are so many toxic exposures in today’s world, that most everyone can benefit from methylation support. Read on to learn how to follow to improve your methylation:
1) Nutrition
Proper nutrition is essential for supporting healthy methylation and ensuring optimal health and well-being. Eating a diet rich in nutrient-dense whole foods is one of the best ways to ensure that your body is getting the vitamins and minerals it needs for proper methylation. In addition to eating a healthy diet, supplementing with key nutrients can also be beneficial for supporting healthy methylation.
Some of the key nutrients that support healthy methylation levels are:
Methylfolate: This is a bioavailable form of folate that is essential for methylation. It can help to support healthy DNA synthesis and repair, and can also help to lower homocysteine levels in the bloodstream. Methylfolate is particularly important for individuals who have a genetic variation like MTHFR that impairs folate metabolism.
Vitamin B12: This vitamin is essential for methylation and can help to recycle homocysteine and prevent its accumulation in the bloodstream. Vitamin B12 is primarily found in animal-based foods, so individuals who follow a vegetarian or vegan diet may need to supplement with this nutrient.
SAM-e: This is a naturally occurring compound that is involved in a variety of biological processes, including methylation. Supplementing with SAM-e has been shown to be beneficial for a range of health concerns, including depression, liver disease, and osteoarthritis.
Betaine: This is a methyl donor that is found in beets and other whole foods. It can help to support healthy methylation and may also have benefits for cardiovascular health.
Choline: This nutrient is essential for methylation and is found in high concentrations in egg yolks and liver. It can help to support healthy liver function, brain function, and overall health.
Trimethylglycine: This is another methyl donor that is found naturally in beets, spinach, and other whole foods. It can help to support healthy methylation and may also have benefits for cardiovascular health.
It is important to note that supplementing with these nutrients should be done under the guidance of a healthcare provider, as improper supplementation can have negative health effects. Additionally, it is important to prioritize a healthy diet that is rich in nutrient-dense whole foods as the primary means of supporting healthy methylation.
2) Exercise
Studies show that exercise can increase DNA methylation in certain genes that help your body adapt to exercise, and control your energy and metabolism. Exercise can also decrease methylation in genes that cause inflammation and stress, which are linked to diseases like cancer and heart disease. By lowering methylation in these genes, exercise can help reduce your risk of these health issues.
3) Avoid alcohol
Drinking alcohol can impair DNA methylation patterns, which leads to a range of negative health outcomes, including increased risk of developing chronic diseases, cognitive impairment, hormonal issues, and neurological disorders. Limiting alcohol consumption will help avoid these negative effects.
In summary, taking care of your DNA methylation is essential for staying healthy and feeling your best. By making healthy lifestyle choices like proper food and supplements, exercising regularly, and avoiding harmful substances, you can help ensure that your DNA methylation patterns are in the best shape.
Sara Schaefer, PhD is a nutrition scientist & author, holistic health practitioner, and founder of rootsofwellness.us