What is Methylation? - The Apeiron Life Perspective
- Elizabeth Bradley, MS
- Nov 12, 2024
- 4 min read
Updated: Nov 12, 2024
What it is:
The methylation cycle is a process within the body that is required for cell function, energy production, DNA repair, gene expression regulation, detoxification, and many other biological processes. Exercise, sleep, and nutrition all influence DNA methylation via methyl groups that can turn genes on or off, regulating various biological processes.
The process depends upon enzymes known as methyltransferases to transfer methyl groups to proteins, DNA, and within cells. In order to transfer the methyl groups, nutrients known as "methyl donors," such as B-vitamins like folate (vitamin B9), vitamin B12, and amino acids (like methionine) are essential.
Exercise interventions can induce significant modifications in DNA methylation, including downregulation and upregulation of DNA levels associated with key genes that influence our health.
Regulation of our DNA occurs through these mechanisms that switch our genes on and off, which is a crucial part of longevity, aging, and cellular regeneration.
Purported claims:
Methylation regulates:
Genes, aging, and longevity
Energy, physical health, and athletic performance
Detoxification of heavy metals, chemicals, and other harmful substances
Cognitive and mental health via neurotransmitters like serotonin and dopamine
Immune function
What the science says:
Methylation is influenced by many health factors, such as inflammation, metabolism, and muscle development. Therefore, regular exercise and adequate sleep help to regulate our methylation pathways. In this article, we’re going to delve deeper into the nutrition aspect to determine if supplementation or dietary adjustments might be beneficial.
Nutrition is often oversimplified as merely calories to fuel the body. However, nutrition is involved in complex chemical processes within the body, such as methylation, which controls epigenetics, which is essentially how genes are turned "on" or "off." The link between diet, epigenetics, and methylation is well established, particularly in relation to chronic disease, aging, and metabolic health.
Nutrients known as "methyl donors" include:
Folate (Vitamin B9) - Found in leafy greens, beans, and fortified grains.
Vitamin B12 - Foods like fish, meat, eggs, dairy, liver and kidneys.
Vitamin B6 - Foods like fish, meat, eggs, and dairy.
Methionine (Amino Acid) - Foods rich in protein, such as meat, fish, and eggs.
Choline - Foods like eggs, meat, and legumes.
Betaine (Trimethylglycine or TMG) - Foods like beets, spinach, and whole grains.
A consistent intake of these foods will support a healthy methylation process. Sourcing your meals from an array of whole foods is essential to maintaining your health and longevity.
Methylation is also involved in producing ATP (adenosine triphosphate), the main energy currency of cells. ATP production relies on methyl groups to support the mitochondria—the cell's powerhouse. Proper methylation ensures that mitochondria function optimally, contributing to efficient ATP production and maintaining energy levels. Overall, the methylation process is vital within the body.
Genetic testing can determine whether a person has unbalanced methylation levels due to genes such as the MTHFR gene. MTHFR affects folate metabolism and may require supplementation, such as methylated folate or methylated B12, to rebalance levels.
Methylated folate and methylated B12 are already in an active form that the body can readily use. However, these supplements should be used only under medical guidance, as excessive methylation can also have adverse effects. There are other genes that also affect methylation, and genetic testing can determine whether it’s an issue for you.
For most people, a balanced diet that includes foods rich in B vitamins and amino acids generally supports methylation needs. Dark leafy greens (such as spinach and kale), eggs, meat, fish, and whole grains provide ample methylation-supporting nutrients for most individuals. Supplementation without testing or a healthcare professional's supervision may disrupt your natural balance and lead to unintended side effects.
Kara Fitzgerald performed a small 8-week diet and lifestyle intervention trial that looked to increase the amount of methylation within participant's DNA. The intervention looks to reverse aging on a cellular level and delay age-related diseases such as brain deterioration, cancer, and cardiovascular disease. Larger-scale, longer-duration clinical trials need to be performed to confirm Fitzgerald’s findings, but this is a promising investigation. Although the study is lacking in grains, legumes, and beans, following this protocol as a short-term reset of 2 to 8 weeks is a viable eating pattern.
Our take:
The methylation cycle is essential for foundational processes within the body. Consuming a balanced diet that includes foods rich in B vitamins and amino acids generally supports methylation needs. However, for those who are worried they may require support, please speak to your Client Advocate to determine if supplementation or dietary adjustments might be beneficial.
Although this article mostly focuses on nutrition, exercise and sleep are also crucial components that alter DNA methylation.
Will this benefit you?
Those with certain genetic mutations, like MTHFR, or those with specific methylation disorders may benefit from targeted supplements.
People with clinical depression, fatigue, or immune deficiencies may also benefit from medical advice on methylation supplements.
Still curious to try it? If you do, here’s what to keep an eye on:
Excessive intake of methylation-related supplements, especially without a deficiency, can disrupt normal metabolic processes and potentially lead to side effects.
References and additional reading:
ความคิดเห็น