Can I Fix My Methylation Problems through Diet Alone?
A common question:
“Hey Dr. So-And-So, I’ve got this MTHFR polymorphism (or any of the many other polymorphisms affecting folate metabolism and methylation), and I know I’m supposed to be taking such-and-such supplement. But I don’t really like taking pills. I don’t like medications or supplements. I like to keep things all-natural. Can I just fix this through diet?”
In other words:
Can methylation issues be fixed with diet alone? Or do you need to take supplements to feel better?
Short answer: It depends (on your genetics, your lifestyle, your goals, etc.)
Long answer: We’ll break this down into two key issues.
VARYING DEGREES OF “METHYLATION ISSUES”
First of all, not all methylation problems are the same. For some people, undermethylation is just a matter of under-consuming basic key vitamins and minerals. Up their consumption of beef liver, spinach, quinoa, etc.—and their problem is fixed.
For others, it’s not so simple. They have an actual genetic deficit in the function of certain key enzymes that are in involved in, for example, activating folate, reducing vitamin B12 (i.e. de-oxidizing it), etc. It’s not just a matter of a vitamin deficiency, it’s an actual genetic vulnerability.
And within this group, some have just a minor genetic deficit, like a 10% reduction in the function of these enzymes, while other have a major deficit—a 60%, 70%, or even greater reduction in function. For these people, fully fixing methylation issues through diet is going to be much more difficult than those with milder issues, because it’s not just a matter of getting “passing” levels of a broad range of vitamins and minerals. It’s about getting maximum amounts every single day to keep this enzymes in an active state.
In other words, they’ve got weak enzymes that need more than just a little dietary support to stay active. They need robust, consistent support to stay functioning. They might even need supramaximal levels of certain vitamins—i.e. levels above what’s normally required by the human body—to really function at their best. That’s often very difficult (and sometimes impossible) to do via diet alone.
OPTIMIZATION VS. JUST “GETTING BY”
Next issue:
Not everyone is into methylation for the same reason. Some got here because they’ve got a family member with cancer and they want to reduce their own risk of getting it. Others are here because they want to feel “not sick”—they want to overcome devastating fatigue, migraines, brain fog, psychiatric disorders, etc.—but they don’t necessarily care about feeling “amazing.” Others are here because they heard Gary Brecka talking about it on Joe Rogan’s podcast. and they found it interesting.
But others are in this for the sake of health optimization. They’re not trying to just “get by.” They want to truly perform at their best. For them, it’s not just about correcting a minor vitamin deficiency and feeling “not sick” or “not tired.” It’s about figuring out their unique genetic vulnerabilities and addressing them in a targeted manner.
Though it’s not impossible, doing that is exceedingly difficult to do with diet alone, and supplementation is needed to really get to “optimal,” not just “okay.”
So, once you decide what your goals are, the more important questions are:
What supplements do you need to take? What dietary changes do you need to make? And that’s why learning your genetics is so important. Check out our tests.
