MTHFR is a genetic variant or SNP (single nucleotide polymorphism) that can have significant consequences on health. Yet, diet and lifestyle factors can greatly impact whether or not these genes are expressed or activated. Lifestyle changes go a long way in protecting the body from negative health consequences impacted by these genetic variants. It has been said, “genes load the gun, environment pulls the tigger.” As we always tell our patients, genes do not determine your destiny! (1) We hope you find these diet and lifestyle recommendations helpful as you navigate promoting optimal health despite genetic variants.
Avoid Folic Acid
Folate, or vitamin B9, is found in abundance in nature; especially in leafy greens. Conversely, folic acid, the synthetic form of vitamin B9, is found no where in nature. While synthetic folic acid has a similar structure to folate, it is not the same compound because it is missing a methyl group. The body has no physiological need for this synthetic folic acid. In the body, folic acid is converted to a usable form through the process of methylation, but this can be a very difficult process for those with MTHFR variants. (2) This may lead to toxic build up of folic acid in the body. Keep in mind that many processed foods contain synthetic folic acid and should be avoided as well.
Pursue a Clean Diet
There are many dietary factors that can impact methylation. While this is a topic that we are addressing in our next article, here is a brief summary of our diet recommendations for those with MTHFR variants.
Eat a nutrient-dense, real-food diet
Avoid processed foods
Seek organic produce
Source organic, grass-fed and pasture-raised meats and eggs
Eat gluten and dairy-free
Get plenty of leafy greens
Read our upcoming article for more in-depth dietary advice for those with MTHFR variants.
Avoid Environmental Toxins
The methylation process is involved with the body’s natural ability to detoxify the many environmental toxins we come in contact with everyday. With impaired MTHFR genetic function, toxins can build up in the body overtime. It is critical to help facilitate the body’s detoxification pathways by avoiding toxins from the following places:
Filter drinking water as well as bath and shower water
Use non-toxic personal care and beauty products
Avoid preparing and storing food in toxic vessels such as plastic, aluminum, non-stick surfaces, etc.
Use an air purifier in your home, office, or workplace
Consider organic clothing
Use non-toxic cleaning products
Avoid artificial fragrances in air fresheners, candles, perfumes, etc.
Source non-toxic, low-VOC furniture, paints, and building materials
Eat organic and responsibly-raised foods to avoid pesticides, herbicides, hormones, and other pharmacological agents found within meat and dairy
Ensure Proper Supplementation
Sourcing quality supplements is an important piece for those with MTHFR and other genetic variants. Methylation can impact the absorption and conversion of essential nutrients within the body. It is important to work with a functional medicine practitioner to understand where your body may need supplementation. Just because an individual has MTHFR variants, does not mean they need to supplement. Supplementing inappropriately can lead to an exasperation of symptoms and adverse reactions. Sometimes these can be dangerous, so it is not advised to supplement without the guidance of a practitioner who has a deep understanding of genetic variants. There are hundreds of variants that are involved in methylation, so supplementing for an MTHFR variant can greatly impact other unknown variants. Getting proper functional lab testing ensures custom, safe, and effective supplement recommendations.
Here are some supplements to consider to support methylation:
Methylfolate (3)
Methylcobalamin, adenosylcobalamin, or hydroxocobalamin; depending on what other SNPs may be present
Betaine in the form of TMG
Riboflavin
Pyridoxal-5-phosphate
N-Acetyl Cysteine
Curcumin
Glutathione
Vitamin C
Vitamin D3
Vitamin E
EPA/DHA
Probiotics & prebiotics
Prioritize Detoxification
As stated earlier, the methylation process is involved with the body’s natural ability to detoxify the many environmental toxins we come in contact with on a daily basis. With impaired methylation, overtime, the toxin burden upon the body can become great. It is critical to help facilitate the body’s detoxification pathways. Here are some strategies for detoxification that can be done at home:
Exercise, especially exercise that produces a sweat
Dr. Ashley’s book, Restorative Kitchen has an extensive section on detoxification strategies and how to perform them. Consider purchasing the book online or at the clinic as it is a valuable resource in expanding these ideas and providing the research to back their efficacy.
Avoid Prescription Drugs that Interfere with Folate
A significant role of MTHFR is to convert B vitamins into their usable, active forms. There are medications that can interfere with the absorption of B vitamins and/or contribute to their depletion within the body. (4) These include:
antacids and/or acid blockers
cholesterol binding drugs
methotrexate
metformin
anti-seizure drugs
birth control pills
Support the Gut
As with so many processes within the body, methylation can be impacted by the health of the gut. It is important to promote a thriving microbiome by:
Abiding by a non-inflammatory, MTHFR-friendly diet
Consume gut-healing foods like collagen and bone broth
Source quality fats that contain butyrate, an anti-inflammatory short chain fatty acid that promotes gut health by feeding beneficial gut flora. (5) These are found in foods such as grass-fed butter and ghee.
Supplement with probiotics and prebiotics
Consume fermented foods such as sauerkraut, kimchi, pickled beets, kombucha, and water kefir
Manage stress
Get Proper Testing
Identifying genetic variants is the first priority when considering whether or not genetic variants are impacting your health. There are thousands of potential SNPs/variants that could contribute to ill-health at some point in one’s life. MTHFR, for example, has many variants and can be impacted by many other genetic variants.
It is important to keep in mind that just because someone has a genetic variant or SNP, does not mean that that gene is activated. At our clinic, we use several lab tests and markers to determine how an individual is functionally methylating, regardless of their genetic profile.
Sources
https://jmg.bmj.com/content/40/8/619.full
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4340065/
https://www.drbenlynch.com/l-methylfolate/
https://livermedic.com/mthfr-what-to-avoid/
https://www.ncbi.nlm.nih.gov/pubmed/24226773
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