Methylenetetrahydrofolate reductase (MTHFR) gene instructs the body to make an enzyme necessary to convert vitamin B9 (folate) into a usable form. This enzyme is also important in the process of converting homocysteine into methionine — an amino acid the body needs for growth and metabolism. If you have a variant in the MTHFR gene, loading up on methylfolate is not always helpful and can even cause unwanted side effects like anxiety, agitation, and insomnia…especially for those with the C677T variant, slow COMT, and/or VDR variants.

Common MTHFR Variants:

• Homozygous C677T: two variants of gene; one from each parent = up to 75% loss of methylation
• Heterozygous C677T: one copy of gene variant from either parent = 40% loss of methylation
• Homozygous A1298C: two copies of gene variant; one from each parent = 40% loss of methylation
• Heterozygous A1298C: one copy of gene variant from either parent = 25% loss of methylation
• Compound Heterozygous: one copy of 677 variant and one copy of 1298 variant

Support for MTHFR:

• Avoid synthetic folic acid in supplements and fortified foods as folic acid is toxic to those with MTHFR variants. It builds up in the blood, can mask a B12 deficiency, and blocks folate receptors; meaning, when you do consume folate rich foods, folate cannot get into the cells.
• Increase folate and B12 rich foods
• Eat appropriate amounts of protein and healthy fats
• Remove gluten, high fructose corn syrup, processed sugars, artificial sugars, and seed oils.
• Avoid dairy if you have gut issues or inflammation.
• Choose organic produce, pastured meats, and wild caught fish whenever possible.
• Start low and slow with a methylated B-complex or multivitamin.

Keep in mind that there are many nutrients involved in methylation and all of our vitamins and mineral work synergistically with each other. Taking large doses of one nutrient, may deplete another. Therefore, it’s always best to try to get as much nutrition from food as possible, start with a high quality multivitamin, and get your blood levels tested after 3 months to see if there is still a deficiency.

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