What is methylation?

Methylation is involved in a variety of functions in the body, such as:

Regulating mood and sleep by producing neurotransmitters such as dopamine, serotonin, adrenaline, and melatonin and supporting energy production

Regulating hormones, including those needed for healthy menstrual cycles

Methylation is particularly important for children, pregnant women, and those with chronic diseases such as heart disease or diabetes

Detoxifying environmental toxins and heavy metals

Supporting bile production, which is necessary for digestion and absorption of fats and fat-soluble vitamins

Protecting our nerves cells, which ensures appropriate nervous function and mental cognition

Producing immune cells needed for protection against disease and detoxifying excess histamine, which is associated with allergies such as asthma or hay fever

Poor methylation has been linked to:

Hormonal imbalances, such as PMS, endometriosis, PCOS, and irregular or heavy periods

Infertility in both males and females, as well as pregnancy-related complications like pre-eclampsia

Cardiovascular disease

Autoimmune conditions like multiple sclerosis, rheumatoid arthritis, and autoimmune thyroid disorders

Allergies, including eczema, hay fever, asthma

Mental health conditions like depression, anxiety and general mood fluctuations

Neurodegenerative diseases like dementia and Alzheimer's disease

Chronic fatigue syndrome (CFS), ME, and fibromyalgia.

Optimising methylation through a healthy diet and lifestyle, as well as targeted supplementation, may help reduce the risk of these health problems and improve overall health and well-being.

Supporting methylation:

Through lifestyle:

• Engage in gentle exercise and relaxation techniques to help reduce stress. Practices such as yoga, meditation, and Tai Chi have all been linked to positive effects on methylation[xi] [xii].

• Improving your sleep quality through the use of calming herbs and nutrients like lemon balm and magnesium, as well as relaxation techniques such as meditation.

• Reduce your exposure to environmental chemicals by choosing an organic diet and using natural-organic beauty products.

• Minimise exposure to oestrogen-like chemicals by avoiding plastic packaging and food containers, as well as mainstream cosmetics.

Through diet:

• Incorporate plenty of green leafy vegetables like kale, spinach, chard, and broccoli, as well as seafood, good quality meat and offal, nuts and seeds, lightly cooked egg yolks, and pulses into your diet. Promote a healthy balance of gut bacteria to improve nutrient absorption.

• Limit pro-inflammatory and allergenic foods, especially gluten-containing grains, dairy, soy, and corn.

• Minimise intake of sugars and refined carbohydrates to avoid blood glucose spikes, which can impact methylation.

• Avoid processed foods that are depleted in nutrients, such as packaged and canned foods.

• Limit stimulants including caffeine, which can deplete B vitamins and increase stress hormones.

• Include beneficial plant chemicals found in green tea, turmeric, cruciferous vegetables (e.g. cauliflower, Brussels sprouts), allium vegetables (e.g. garlic, onions), tomatoes, apples, and citrus fruits, which have been shown to have a balancing effect on methylation and can protect DNA.

Through supplementation:

Taking a good quality multivitamin containing methylfolate and methylcobalamin can provide a baseline for overall methylation support. Liquid forms of individual nutrients may be useful if you require a specific dose, struggle with digestive issues, or find it difficult to swallow capsules. Try the following:

Pure Encapsulations Homocysteine Factors: Supports cardiovascular health, containing methylated B vitamins. Made with hypoallergenic, vegan ingredients.

Cytoplan Methyl Factors (60 Caps): Methyl Factors has been developed to help support those who need extra methyl donor nutrients to facilitate this process in the body.

Viridian High Twelve B-Complex B12 - Vitamin B12: Each of the Viridian B-complex supplements offers a full array of the B vitamins together with a higher level of a featured B vitamin. This supplement features a higher levels of methylcobalamin and cyanocobalamin (vitamin B12).

Cytoplan Sublingual Vitamin B12 - Methyl and Adenosylcobalamin (60 caps): A high potency active B12 supplement containing a combined dose of 1mg of methylcobalamin and adenosylcobalamin (i.e. 500µg of each).

Functional testing:

Genetic Testing: We work with the leading genetic testing facilities to offer the latest in nutrigenomic testing.

Metabolomix Plus: This test provides a unique and comprehensive assessment of nutritional status. A fully detailed analysis is provided of individual vitamins, minerals, phytonutrients and amino acids status, as well as markers for gastrointestinal function and oxidative stress.

Complete Hormone Panel - DUTCH Test: DUTCH (Dried Urine Test for Comprehensive Hormones) Complete can help identify the root causes of hormone imbalances in men and women. It can provide insights into conditions such as the menopause, PCOS, weight gain, fatigue, low libido, premenstrual syndrome, mood swings, sleep issues, mood disorders and prostate issues in men. The analysis includes an interpretation chart looking at methylation factors, amongst many others.

In Summary:

Methylation is interdependent on other processes and systems in the body and can be influenced by both environmental and psychosocial factors. A truly comprehensive approach to supporting methylation involves addressing all of these factors simultaneously. This includes improving and cleaning up our diet, reducing our overall toxic load, improving sleep quality, and managing stress, while supplementing with specific and bioactive nutrients tailored to our individual needs. While this may seem daunting, even small steps towards these goals can pay. Starting with just one area at a time can help you make progress towards optimal methylation and overall health. You will soon see the results of the effort you put in.