Maybe this is the first time you have heard of MTHFR or maybe you already know that you have it, either way it’s an important topic to know more about because it is absolutely linked to infertility and recurrent pregnancy loss as well as birth defects. If you haven’t heard of it or a just starting to learn about it, we will definitely be discussing what it is and how to find out if you have it as well as what you can do to mitigate the possible negative affects of this gene mutation.
MTHFR is actually an important enzyme that is critical to our methylation process in the liver. However, when you hear MTHFR it’s likely that people are referring to the gene, named for the enzyme it controls, and its many mutations. There are 4 common mutations related to the MTHFR gene that are what is tested for by most genetic tests. While there are many other mutations that can happen the four tested for are the ones that can significantly affect your ability to methylate. I’m not going to go into the specifics of each individual mutation because that part doesn’t affect what you need to do to correct the methylation issues. It is important however to understand why methylation is important. Methylation is a process that happens mostly in your liver. This process is a key aspect of the transformation of hormones in and out of usable forms, removing toxins from the body, and the transformation of other enzymes in the body. It’s in charge of over 200 functions in our bodies including skin repair, the creation of cell walls, digestion, making melatonin, and removing arsenic, histamine, and excess estrogen.
Since, this gene is in charge of such important processes it’s likely that you want to know if you have a mutation in it. There is really only one way to find out and that’s to have your genes tested however you can have your genes tested through multiple means. Most obgyn’s, naturopaths, and reproductive endocrinologists can easily order a blood test to find out if you have this gene (That’s how I found out about mine) and this may be the cheapest route. However, if you want to find out about more than just this one gene you may want to have a full genetic test done through a company like 23 & Me. This test is typically a saliva-based test and will give you a breakdown of your entire gene sequence but the results can be somewhat confusing to sift through on your own. If you want to really dive deep into your genetics you can make an appointment with a genetic councilor which is a doctor who specifically works with people on creating a plan for working with their specific genetic needs. This all can be somewhat expensive so before you invest in these tests lets talk about some common symptoms that may point to you having this gene mutation.
If you have the MTHFR gene mutation or suspect you have it do not fret there is plenty you can do to support your body in methylating properly despite its handicap. The first place to start is by cleaning up your diet. There are a few things that you want to avoid when you have this gene mutation because consuming these things means that your system has to work extra hard to clean up after them and so other basic things like fertility get pushed off till later (which could be never if you are constantly cleaning up after dirty eating). The foods you want to avoid as much as possible or even all together are non-organic produce, processed foods with chemicals such as artificial flavors or dyes, and foods fortified with folic acid like traditional cereals and breads. You also want to keep alcohol and processed sugar to a minimum (no need to avoid it all the time just most of the time). It’s also important to consume filtered water as most municipal water still contains small amounts of toxins including heavy metals, chlorine, and fluoride.
So, what should you eat? Generally, we want to eat well sourced meals that are a balance of protein and veggies. There are some key nutrients that we want to make sure to consume everyday though. These are Riboflavin (B2), Folate (B9), Cobalamin (B12), Protein, and Magnesium. Here are some foods that are high in each of these Nutrients.
As for supplements there is one obvious supplement that everyone should be taking when trying to conceive: a high quality prenatal that includes methylated folate and B12. Some great brands include Full Circle, Seeking Health, Thorne, and Klaire Labs. There are some other supplements that may be helpful but should only be taken under the care of a qualified practitioner. If you feel like you need some extra support cleaning up your methylation you may want to consider taking extra Folate, B12, and B2 and adding in NAC and Glutathione.
There are also some changes you may need to make to your lifestyle. This includes avoiding environmental toxins such as xenoestrogens from things like plastics and fragrances (to learn more about environmental toxins that may be affecting your fertility check out this post). You also want to generally avoid chemical exposure from cleaners, new furniture, fresh paint, pesticides and herbicides used in yards and parks, industrial jobs, and beauty products like nail polish and hair dye. Our houses can contain a lot of toxins so it’s important for those with MTHFR gene mutations to have air purifiers. Don’t worry if you are exposed to some of these things (because we definitely can not control everything we are exposed to) there is plenty we can do to help our bodies more easily remove these toxins.
The number one thing we can do to support our body’s methylation process is get enough sleep! Aim to get between 7 and 9 hours of sleep each night and keep your circadian rhythm healthy by getting to bed and waking up around the same time each day. The second piece we can do to help support our body’s methylation process is to reduce stress. This means saying no to what you can and practicing self-care through meditation, yoga, walking, moderate exercise, journaling, and prayer. The final way we can support our body’s methylation process is by supporting detox through sweating and castor oil packs. Some great ways to sweat are exercise, sauna, and hot Epsom salt baths just make sure you rinse off all that sweat within 20 minutes of ending your sweat sesh or you risk absorbing some of the toxins back in through your skin.
While this post is relatively thorough if you want to really dive deep into genetics, I highly recommend Dr. Ben Lynch’s book “Dirty Genes”. According to his book the following factors may also be contributing to methylation issues so if you have tried all of the above and still feel like you are showing symptoms of issues with methylation look into addressing these.
If you have found this post to be very overwhelming you are not alone. When first learning about the myriad of things to consider when you have a compromised system can be quite stressful. Remember you DO NOT have to change things overnight, just choose one thing to implement this week, then choose another, and another, and before you know it you have transformed completely. If you want more support in this I’m here to help you can sign up for a FREE consultation here and we can discuss where you are right now and first steps for making changes.