Is There An Ideal Diet To Follow If You Have The MTHFR Gene Variant?

Sometimes, your genes don't always work in your favor. For those who have the MTHFR gene variant (and that's more than 50%1 of us), your methylation processes may not be running as smoothly as they should. 

Methylation is a biochemical process that helps support cardiovascular2, neurological3, and reproductive4 health (to name a few). 

MTHFR is an enzyme, and it's responsible for completing the last step in the activation process of folate (or vitamin B9) to 5-MTHF in the body. 5-MTHF is a crucial catalyst for other biochemical pathways (namely for helping convert homocysteine to methionine, but more on that in a bit). 

If you have a change in an MTHFR gene, the MTHFR proteins your body makes don't process folate as well as they should. And pathways that require bioactive 5-MTHF are impaired and now have a cog in their cycle.

This means homocysteine is more likely to build up in your blood. Usually, the body breaks down homocysteine pretty quickly, as this amino acid is supposed to be a byproduct of methionine synthesis (not the main act). 

Methionine helps regulate everything from metabolism to immune health and digestive health. So it's a good thing to have sufficient amounts of it in your system. 

However, high levels of homocysteine are linked to blood vessel damage and heart health issues. 

Since the MTHFR variant is directly tied to nutrient metabolism (folate), there is a nutritional solution: Take in the already activated form of folate called methylfolate (or 5-MTHF). 

That's why mindbodygreen formulated methylation B complex+ featuring the readily absorbable Quatrefolic® methylfolate. Quatrefolic® is highly stable and readily absorbable to be used for cellular metabolism.*

Studies show that methylfolate is effective at lower homocysteine levels and at helping people maintain healthy homocysteine levels5.* 

methylation B complex+ also includes bioactive B12, B6, and riboflavin. mindbodygreen's vice president of scientific affairs Ashley Jordan Ferira, Ph.D., RDN, previously explained that she recommends these active nutrients to "clear the noise of genetic variation and deliver effective nutrition solutions that are inclusive to everyone's genetic makeup."*

Betaine rounds out this formula. It is a major methyl donor, and high-potency betaine has been clinically shown to support homocysteine6 reduction and methionine regeneration—ultimately driving methylation function and health.*

So at the very least, people with a known MTHFR variant should consider supplementing with a methylated form of folate, whether that's from a methylation-specific supplement or a multivitamin. 

Taking a methylfolate supplement (and other activated B vitamins) is the main nutritional recommendation7 for people with the MTHFR variant.

Otherwise, following a generally healthy diet (lots of fruit, vegetables, whole grains, fiber, high-quality protein, and healthy fats) is a solid start to promoting overall health and methylation. 

The main dietary adjustment that people with MTHFR should consider is a high-quality methylfolate supplement. methylation B complex+ is specifically designed to provide targeted MTHFR support with activated B vitamins.*