About this episode
MTHFR is an enzyme that allows folate (vitamin B9) to support the cellular process of methylation, which is important for the synthesis of creatine and phosphatidylcholine, the regulation of gene expression, neurotransmitter metabolism, and dozens of other processes. There are two common polymorphisms that decrease its activity, A1298C and C677T, with C677T having the stronger effect. Genetic decreases in MTHFR activity are associated with cardiovascular disease, neurologic and psychiatric disorders, pregnancy complications and birth defects, and cancer. While discussions of these polymorphism tend to focus on supplementing with methyl-folate, this should only be a small piece of the puzzle, and may be unnecessary in the context of a diet rich in natural food folate. The bigger pieces of the puzzle are restoring choline, creatine, and glycine. In this episode, I describe how the methylation system works, how it's regulated, and how it's altered with MTHFR variations. I then use this to develop a detailed dietary strategy and an evaluative strategy to make sure the dietary strategy is working. This episode is brought to you by Ample Meal . Ample is a meal-in-a-bottle that takes a total of two minutes to prepare, consume, and clean up. It provides a balance of fat, protein, and carbohydrate, plus all the vitamins and minerals you need in a single meal, all from a blend of natural ingredients. The protein is from whey and collagen. The fat is from coconut oil and macadamia nut oil. The carbohydrates, vitamins, and minerals come exclusively from food sources like sweet potatoes, bananas, cocoa powder, wheat and barley grass, and chlorella. I use Ample on Mondays when I have 12 hours of appointments with breaks no longer than 15 minutes. It keeps my brain going while I power through the long day, never letting food prep make me late for an appointment. Head to amplemeal.com and enter the promo code "CHRIS15" at checkout for a 15% discount off your first order. This episode is brought to you by US Wellness Meats . I use their liverwurst as a convenient way to make a sustainable habit of eating a diversity of organ meats. They also have a milder braunschweiger and an even milder head cheese that gives you similar benefits, as well as a wide array of other meat products, all from animals raised on pasture. Head to grasslandbeef.com and enter promo code "Chris" at checkout to get a 15% discount on any order that is at least 7 pounds and is at least $75 after applying the discount but under 40 pounds (it can be 39.99 lbs, but not 40). You can use this discount code not once, but twice! 00:35 Cliff Notes 12:15 Introduction of Living with MTHFR 13:05 Bird's eye view of methylation & MTHFR 14:25 How to know if you have MTHFR 17:00 Prevalence (these are really common) 20:30 This is not a genetic disease: this is a variation in metabolism 21:10 Health Associations 23:00 Mechanisms of what MTHFR does 31:35 Methylation system as a whole (methyltransferases) 36:50 How the system is regulated 56:05 Two Addenda: COMT and Agouti Mouse Study 01:00:10 Mechanistic impact of polymorphisms (% down in enzyme activity) 01:04:45 It's not all about 5-methyl folate 01:05:35 You can restore normal flux 01:08:45 Compensate with choline 01:13:26 Creatine 01:15:30 Glycine Buffer 01:16:42 Why upping Methionine and SAMe is bad idea 01:19:00 Dietary Strategy – Basic Objectives 01:22:15 Folate 01:26:35 Protein 01:27:50 Creatine 01:33:05 Glycine 01:35:45 Reiterate problem with methionine/and SAMe in context of meat for creatine 900-1200 mg choline 01:41:40 The evaluative strategy 01:42:00 StrateGene Report 01:43:55 Homocysteine, methionine and glycine 01:46:36 HDRI methylation panel 01:47:35 Folate in plasma and FIGLU 01:49:40 Other tests of interest Chris Masterjohn, PhD, is the Founder and Scientific Director of the mitochondria test Mitome .