Methylation
What Is Methylation?
Although the process of methylation is very complicated, it’s important to at least understand the basics of methylation and why it’s important for detox and brain function.
Methylation is a cellular process that can essentially turn on and off the expression of genes at the DNA level. Remember when we discussed SNPs, and every gene in your body has a set of instructions to behave in a certain way? Methylation turns that expression on and off.
Proper methylation plays a role in detox, DNA production, neurotransmitter production, fat metabolism, liver health, cellular energy, and so much more. Think of all the functions of your body that are happening throughout the day — methylation is essentially the control board turning on and off the switches that make these functions work properly.
Poor DNA methylation has been shown to contribute to psychiatric disorders.
Methyl Donors
For methylation to work properly you must provide your cells with nutrients called methyl donors, which are used to complete the methylation cycle. Determining how much of these nutrients and which ones you need specifically is highly individual. This is why it’s important to know your genetic SNPs, and you can find that through a genetic test like 23andMe.
Nutrients that help the methylation cycle include:
- Methylfolate — the active form of folate
- Methylcobalamin — the active form of vitamin B12
- Pyridoxal 5’-Phosphate — the active form of vitamin B6
- Riboflavin 5’-Phosphate — the active form of vitamin B2
- Choline
- Betaine (trimethylglycine)
- Magnesium
- Vitamin D
The MTHFR Gene Mutation
If you have the MTHFR gene mutation C677T, it’s important to make sure you take the bioavailable form of folate, 5-MTHF, and get folate from folate-rich foods.
You can get folate from foods like cooked beans, peas, and lentils, organ meats, vegetables like spinach, asparagus, lettuce, beets, broccoli, corn, Brussels sprouts, and bok choy, and fruits like cantaloupe, honeydew, banana, raspberries, grapefruit, and strawberries.