MTHFR C677T Superpower: Prostate Cancer Protection.

There could be benefits of MTHFR C677T mutation. Who knew? © Patrimonio Designs Limited | Dreamstime Stock Photos

There could be benefits of MTHFR C677T mutation. Who knew? © Patrimonio Designs Limited | Dreamstime Stock Photos

I am so happy to report that the MTHFR C677T mutation now comes with a superpower, and it’s prostate cancer protection.  It’s not quite X-Men worthy and I have to admit mind control might be a bit cooler, but protection against one of the most common forms of cancer is nothing to scoff at.

The association between MTHFR mutation and prostate cancer has been unclear, with some studies showing increased risk, some studies showing no change and some showing decreased risk, so the information can be difficult to wade through. A recent research study conducted in Shanghai and published in Scientific Reports shows that C677T polymorphisms, whether they are homozygous or heterozygous, are actually protective against prostate cancer although they are quick to say that this study was conducted on the Han Chinese population in Shanghai and that the results may be different for different ethnic groups.

The study shows that intracellular homocysteine levels are slightly elevated when the C677T mutation is present and that elevated homocysteine actually helps to encourage damaged cells, such as precancerous and cancerous cells, to die off the way they should, rather than proliferating into full blown cancer. In unfortunate news, a recent meta-analysis published in Genetics and Molecular Research, showed that this association may not exist in caucasian males and that in this population C677T mutation may not have any effect on prostate cancer. Interestingly, this same meta-analysis showed that the A1298C mutation might have a slight protective effect against prostate cancer in European males.




The most important thing to remember, is that almost every mutation that exists in humans or animals has a double edge – it often has some drawbacks, but typically benefits too or the members of the population with that mutation would die out.  MTHFR seems to be, if anything, becoming more common so I suspect in years to come we will find many other benefits associated with it.



Am I Overmethylated? MTHFR Questions.

Overmethylated vs. undermethylated seems to be one of those things that everyone defines a different way, so let’s talk about it and see if we can bring some clarity. The terms overmethylation and undermethylation make the most sense to me as the Walsh Research Institute uses them.  These are general physical tendencies based on the sum of your genetics, nutritional status and body burden. There isn’t one gene or genetic defect alone that can account for them – so just because you have an MTHFR C677T mutation doesn’t actually mean you’re over or under methylated (although it would be one factor that might push the balance to undermethylation).  Dr. Walsh describes one’s methylation status as being like a tug of war between opposing factors. Many of those are genetic and some are nutritional or environmental.

Overmethylation MTHFR

This is less common than undermethylation. According to Dr. Walsh’s research, 70% of the population are normal methylators, 22% are undermethylators and 8% are overmethylators. Overmethylation in this context means that the methylation cycle as a whole is sped up, or downstream reactions that use SAMe (the ultimate product of the methylation cycle) are compromised in such a way that there is too much SAMe floating around wanting to methylate something.

  • Clinically overmethylators are more likely to have agitated or anxious conditions. Frequently panic or anxiety attacks (64% of panic/anxiety clients at the Walsh Research Institute), paranoid schizophrenia (52% of paranoid schizophrenic clients at WRI were overmethylators), ADHD (28%), behaviour disorders (23%), depression (18%). Depression  can occur in under, normal or over methylators but 18% of depressed clients of Dr. Walsh are overmethylators.
  • Mutations most likely to contribute to overmethylation are AGAT, GAMT, CBS and MT. MTHFR mutation usually pushes towards undermethylation (but I myself am compound heterozygous MTHFR and an overmethylator) Remember that the presence of one or more of these mutations isn’t enough to say if you’re an over or under methylator. The combination of all of your genetic factors as well as your nutritional state must be taken into account. The best way to determine is through symptoms and traits.
  • Other contributing factors are impaired creatine synthesis. This is because Approximately 70% of the SAMe from the methylation cycle is used by creatine synthesis, so if this is impaired the SAMe is used more slowly. This can be due to genetic factors (AGAT or GAMP) or due to deficiencies of arginine or glycine. Also impaired cystathione synthesis, or other polymorphisms in methyltransferase SNPs that account for the rest of the SAMe use.
  • Overmethylation leads to excessively high activity of dopamine, norepinephrine and epinephrine in the brain.

    If this reminds you of you, you could be overmethylated. A photograph of Robin Williams taken by Michael Dressler in 1979, later used as a cover photo for Time magazine to highlight Williams.

    If this reminds you of you, you could be overmethylated. A photograph of Robin Williams taken by Michael Dressler in 1979, later used as a cover photo for Time magazine to highlight Williams.




  • Symptoms and traits of overmethylation include:
    • High anxiety
    • Sleep disorder
    • High energy, restless, must move and fidget
    • Verbose or talkative
    • Often high artistic or musical ability
    • Antihistamine intolerance (makes anxiety or restlessness worse)
    • Overly empathetic with others
    • Non-competitive in sports
    • Tendency towards food and chemical sensitivities
    • Less likely to have seasonal allergies
    • Histamine Intolerance (or HIT – this is essentially a food sensitivity to high-histamine foods)
    • Low libido
    • Dry eyes and mouth
    • Adverse reaction to SSRI drugs, SAMe or methionine (typically all make anxiety or depression much much worse.
    • An easy way to picture this type is by using Robin Williams as an example.

Is Overmethylated the Same as Over-supplemented?

No, although it seems that in a lot of popular literature on the subject people use the term interchangeably. So often you’ll see someone say that you might  be “overmethylated” if you are taking too much 5-MTHF or SAMe.  I feel that these are different things entirely.  If you have a tendency to be overmethylated then certainly you would probably feel worse taking something like SAMe, but even without that you are still an overmethylator (in my opinion).  Likewise taking too much 5-MTHF, doesn’t make you suddenly “overmethylated” it just means you’re taking too much.

Okay! I’m Overmethylated. Now What?

Interestingly the best way to balance the consequence of overmethylation, is still 5-MTHF.  This seems strange, because it is also the answer if you’re’ undermethylated, but the effects are actually coming from a different mechanism. Folate actually reduces activity at serotonin, dopamine and norepinephrine synapses. 5-MTHF is the active form of folic acid, and you can also get it from foods, especially if you have some trouble taking the supplement.  Trouble taking the supplement is surprisingly common, although I think less common clinically in overmethylators (in my experience) than in undermethylators. Niacin or niacinamide can also be helpful for overmethylators as they quench some of the excessive methylation. Again, start slowly.

I Want to Start Taking 5-MTHF. How Do I Make This Easy?

Any time you start taking 5-MTHF, or increase your dose, there will be an adjustment period.  Here’s a whole post on it.  Just remember, start with a low dose and increase really slowly. This is changing the way your neurotransmitters work and doing some heavy detox work, so it’s vital not to overdo it because that is crazy-making. Start low and go slow.



Methylfolate Makes Depression WORSE! How Is This Possible?

Finding out you have an MTHFR mutation can be exciting, in it’s own strange way, because all of a sudden there is hope that you can actually help yourself and fix how you’re feeling, so it really feels like being kicked in the gut if you start taking 5-LMTHF and the methylfolate makes depression worse.  Have no fear, there is an explanation and also some possible solutions. Read on my friends.

Methylfolate makes depression worse! Don't worry - there is a solution. Great photo by © Philippe Ramakers | Dreamstime Stock Photos

Methylfolate makes depression worse! Don’t worry – there is a solution. Great photo by © Philippe Ramakers | Dreamstime Stock Photos

Why Does Methylfolate Make Depression Worse?

We recently talked about the terms “undermethylated” vs. “overmethylated” and although there aren’t great lab tests to show your status, typically you can determine your general tendency through their symptom picture.  Depression, however, can be ambiguous because it can happen in people who are undermethylated, overmethylated or people with totally normal methylation.  Although having the MTHFR mutation pushes many people into the undermethylated category, having the mutation itself isn’t enough to tell you if you’re under, over or normal. I myself am a compound heterozygous MTHFR mutant, but happen to have other genetic factors that make me an overmethylator – go figure.




5-L methyltetrahydrofolate (5-LMTHF) is suggested for everyone with a methylation issue – over or undermethylators.  It’s the first line of defence because it can actually help both groups to balance their methylation in different ways.  Also for depression specifically, folic acid or 5-LMTHF supplementation can be extremely helpful even without a known methylation issue because folate deficiency is a common cause of depression – so really for most people folate is beneficial. There is one group, however, who doesn’t respond well at all that that is undermethylated people with depression.

Let me clarify – anyone starting 5-LMTHF for the first time, or even increasing a dose, may notice some side effects for the first few days.  Starting to methylate differently can be messy and so this first few days isn’t enough time to know if you actually have a bad reaction. This is why we talk so much about starting with a low dose and easing your way up. If you’ve started with a low dose and you’re easing into it, but your depression gets worse and stays worse beyond the first week or so, then chances are you have undermethylated depression. This means methylfolate, folic acid and even folate rich foods are probably always going to make your depression worse.    Here’s why:

The link between Methylfolate and Serotonin

This is complicated because typically boosting your methylation cycle also helps your body to make more neurotransmitters via BH4 (we don’t need to go into it, but if you want a refresher you can read about it here). So 5-LMTHF is supposed to fix depression by boosting levels of serotonin, dopamine and other key neurotransmitters.  The problem is that 5-LMTHF, folic acid and folate all have a second effect on neurotransmitters, which is to depress serotonin through an epigenetic mechanism.

Epigenetics is essentially the study of how external factors (like nutrition, stress, oxidative damage, etc…) influence the way our genes express themselves. Folate and folic acid, according to the Walsh Research Institute, have an epigenetic effect on the SERT transporter.  The SERT transporter helps to reuptake serotonin after it’s been released. SERT is the target for many pharmaceutical antidepressants (SSRIs, or Selective Serotonin Reuptake Inhibitors). SSRIs work because they interfere with SERT and so serotonin stays active longer, which means you get more benefit from this happy neurotransmitter. Methylfoate, folate from foods and folic acid, while they increases serotonin production through BH4, also increase SERT via an epigenetic effect.  This means they help your brain to clear out serotonin faster, thereby reducing the amount of serotonin that is available for you to use. Essentially this makes folate the anti-anti-depressant.  Sigh.

As a brief reality check – Walsh Research Institute is convinced this is happening (see the link to their presentation above), many MTHFR websites are convinced this is happening, and it certainly explains a lot of what I’ve seen clinically, but for whatever reason I can’t find any published research that says definitively that this is happening so please take this with a grain of salt.

Methylfolate Makes Depression Worse For Me – Now What?

Don’t worry – you have a couple of options.  If you’re sure this isn’t just your body adjusting to methylfolate (the symptoms last beyond the first week of moderate supplementation) then it’s time to check to see if you fit the profile of an undermethylator. If that sounds like you, and your depression is getting worse, then let’s look at your choices.

  • SAMe – Ultimately the end product of the entire methylation cycle is SAMe, so it can be a helpful work around for people who can’t take 5-LMTHF.  This is where all that methylfolate is going and although it doesn’t entirely cover the necessity for methylated folate, it does help with the depression. This is partly because SAMe is a very slow acting serotonin reuptake inhibitor – just like the pharmaceutical drugs only much less powerful. As with any methylation issue, start with a low dose and work your way up.
  • Methionine – This amino acid is a direct precursor to SAMe in the body, and uses the MATI/II enzyme (coded by the gene of the same name) to go through the conversion.  Because this turns into SAMe it can be a much more cost effective way to get the same benefits, which again is as a slow acting serotonin reuptake inhibitor.  The only situation in which that isn’t going to be helpful is if your MATI/II gene has an issue or something is interfering.  Most people find methionine to be effective though, so this can be a far less expensive solution. Again, start with a lower dose and work your way up.
  • St. John’s Wart – This has nothing to do with methylation, only with serotonin.  Happily, St. John’s wart shows similar effectiveness to SSRI medications for major depressive disorder, with significantly fewer adverse events.  Here’s the research study, from the Annals of Family Medicine that compares St John’s Wart (referred to by it’s latin name, hypericum) with SSRIs and other anti depressant medications as well as placebo. Go nature!

It should be said that while SAMe and Methionine will help to augment the methylation cycle, they still aren’t providing folate of any kind, so they won’t protect against the more folate dependent issues like neural tube defects in babies and issues with pregnancy and fertility.  If you have undermethylated depression and are considering getting pregnant it is vital to work closely with a doctor who can help you to get the folate that you need and also help you to offset the depressive symptoms that might come with that. Even though methylfolate makes depression worse,  in pregnancy it might still be necessary so please consult a physician.



If This Sounds Like You, You Might be Undermethylated

MTHFR mutation discussions can quickly turn into Greek and the topic of overmethylated vs undermethylated MTHFR is one of the Greekest. It seems like no two resources on the internet are talking about the same thing when they talk about it and so overmethylation and undermethylation are strange, kind of meaningless words because at the end of the day it feels like nailing jello to a wall. So let’s see if we can sort some of this out.

Whose Idea Is This? I’m Following The Walsh Research Institute

The terms overmethylation and undermethylation make the most sense to me as the Walsh Research Institute uses them.  These are general physical tendencies based on the sum of your genetics, nutritional status and body burden. There isn’t one gene or genetic defect alone that can account for them – so just because you have an MTHFR C677T mutation doesn’t actually mean you’re over or under methylated (although it would be one factor that might push the balance to undermethylation).  Dr. Walsh describes one’s methylation status as being like a tug of war between opposing factors. Many of those are genetic and some are nutritional or environmental.

Undermethylation MTHFR

This is the most common state. According to Dr. Walsh’s research, 70% of the population are normal methylators, 22% are undermethylators and 8% are overmethylators. Undermethylation indicates that the methylation cycle as a whole is slowed down enough that the end product, SAMe, is typically inadequate and thus causes symptoms.

  • Clinically undermethylators are more commonly autism spectrum (98% of autism spectrum clients at the Walsh Research Institute), antisocial disorder (95% of antisocial clients at WRI were undermethylators), schizoaffective disorder (90%), oppositional defiant disorder (85%), anorexia (82%), and depression (which can occur in under, normal or over methylators but 38% of depressed clients for Dr. Walsh are undermethylators).
  • Mutations most likely to contribute to undermethylation are MTHFR (C677T especially, but also A1298C), MS, BHMT, MAT and SAHH. Remember that the presence of one or more of these mutations isn’t enough to say if you’re an over or under methylator. The combination of all of your genetic factors as well as your nutritional state must be taken into account. The best way to determine is through symptoms and traits.
  • Other contributing factors are histamine overload and protein deficiency, as well as frank deficiency of folate.
Highly competitive? You might be undermethylated

Highly competitive? You might be undermethylated




  • Symptoms and traits of undermethylation include:
    • Strong willed
    • Highly competitive at sports or whatever matters to them
    • Obsessive/compulsive tendencies
    • Addictive tendencies (more likely to be addicted with less exposure than a normal methylator)
    • High sex drive
    • Tend towards high accomplishment and usually a high achieving family
    • Appear calm and well controlled (possibly over-controlled) but inner tension is high
    • Greater likelihood of seasonal allergies
    • Higher fluidity of tears, saliva, etc…
    • Perfectionist
    • Less likely to be compliant with therapies
Addictive behaviour? You could be undermethylated. © Francesco Bisignani | Dreamstime Stock Photos

Addictive behaviour? You could be undermethylated. © Francesco Bisignani | Dreamstime Stock Photos

Is Undermethylated the Same as Under-supplemented?

No! Although it seems that in a lot of popular literature on the subject people use the term interchangeably. So often you’ll see someone say that you might still be “undermethylated” if you aren’t taking enough 5-MTHF.  I feel that these are different things entirely.  If you have a tendency to be undermethylated then certainly you will probably need to take 5-MTHF, but even once you’re taking enough you are still an undermethylator (in my opinion), you’re just taking the right protocol.  Likewise taking too much 5-MTHF, doesn’t make you suddenly “overmethylated” it just means you’re taking too much.

Okay! I’m Undermethylated. Now What?

Absolutely the best way to enhance the methylation cycle is by taking 5-MTHF, or 5-L methyltetrahydrofolate.  This is the active form of folic acid, and you can also get it from foods, especially if you have some trouble taking the supplement.  Trouble taking the supplement is surprisingly common, typically it is an adjustment reaction to actually enhancing the methylation cycle because this changes neurotransmitter levels, encourages detoxification and encourages more than 80 reactions in the body that are methylation dependent. So some adjustment reaction when you’re first taking 5-MTHF is normal and actually a good sign that things are changing in your body.   There is one BIG EXCEPTION TO THIS, and that is if you are undermethylated and have depression.

I Want to Start Taking 5-MTHF. How Do I Make This Easy?

Any time you start taking 5-MTHF, or increase your dose, there will be an adjustment period.  Here’s a whole post on it.  Just remember, start with a low dose and increase really slowly. This is changing the way your neurotransmitters work and doing some heavy detox work, so it’s vital not to overdo it because that is crazy-making. Start low and go slow.

HELP! I’m An Undermethylator and I Have Depression.

My next post is going to be all about this because UNDERMETHYLATORS WITH DEPRESSION DUE TO LOW SEROTONIN CAN’T TOLERATE 5-MTHF, FOOD SOURCES OF FOLATE OR FOLIC ACID AT ALL. That’s a really big deal! Depression is typically characterized by low serotonin states and unfortunately 5-MTHF (or any folate or folic acid). The short explanation for this is that folate, 5-MTHF and folic acid all increase the activity of the transport protein that re-uptakes serotonin into the cell. Essentially this is the opposite of a serotonin reuptake inhibitor (like prozac), it’s a serotonin reuptake promotor – meaning it makes the serotonin you have far less effective because it clears it out more quickly. There will be a whole post on this – I promise!



Lifehack for Weight Loss: Imaginary Food

Occasionally, research stumbles across a life hack like no other, and this one happens to be a life hack for weight loss. The Science magazine published a research study that may change the way you approach weight loss – and it’s basically by using your imagination.

The easiest life hack for weight loss ever! Imaginary food. Image: Plate, Saucer, And Bowl © Brett Stoltz | Dreamstime Stock Photos

The easiest life hack for weight loss ever! Imaginary food. Image: Plate, Saucer, And Bowl
© Brett Stoltz | Dreamstime Stock Photos

This study is truly a case for mind over matter. The study shows that if you’re having a food craving, imagining yourself eating that food gives you the same level of satisfaction as does actually eating that food.  So if you’re at a party staring down a chocolate cake, and you imagine yourself eating and enjoying it, you are less likely to actually eat it.  Also if you do have a piece, you will be more satisfied by a smaller piece than you would be if you hadn’t imagined eating it. Talk about a life hack for weight loss!




Basically this means that imagining eating something is almost as satisfying to your body as actually eating something and the more you imagine eating it the less of it you are likely to eat.  Imagining eating something else doesn’t help.  So if you go to a party and have the choice of chocolate cake and chips, imagining eating the chocolate cake will give you some protection from the temptation of eating chocolate cake, but won’t protect you from eating the chips. Also the more you imagine eating it the less likely you are to actually eat it, so involving yourself in a nice long fudge fantasy can be your anti-fudge vaccine.

Please enjoy this food fantasy and lose weight.

Please enjoy this food fantasy and lose weight.

I think for a long time dieters have tried to never think of the foods they crave for fear that the cravings will get worse, but this study actually shows us that the opposite is true.  Daydreaming about the food you crave actually gives you some satisfaction, brings you some joy and makes that craving less. For once this is great news for weight loss!

For every dieter who is dreading this holiday season, just imagine those yummy Christmas cookies. Have a Christmas cookie fantasy date.   Go ahead and roll around in the cheese dip at the office party (um… in your imagination only.  In real life it doesn’t look good on your resume).  Imagine eating and loving whatever is in front of you right now and then either have a small piece, or move on to the next food daydream because hey – your imagination is your best life hack for weight loss and you’re helping yourself to weight loss success. Because science says so.



The Best Magnesium Supplement for YOU

One thing you’ll notice about supplements is that everyone is pretty convinced that their product is “THE BEST.” It’s a little hard to believe when every product on the shelf makes the same claim. You would think something like magnesium, which is a mineral, would be pretty straightforward but sadly, no. There is no easy answer as to what is the best kind of magnesium, other than to answer what is the best kind of magnesium for you.

What Is Magnesium Anyway?

Magnesium (Mg) is a mineral that is involved in almost every process in your body from muscle relaxation and proper muscle movement to hormone processing. Clinically it is used to treat muscle cramps, restless leg syndrome, high blood pressure, constipation and chronic stress. Magnesium is pretty much everywhere – it’s the fourth most abundant element in the earth as a whole and the ninth in the universe. Magnesium is also highly water-soluble and is the third most common element dissolved in sea water. Generally, the composition of sea water and the composition of our bodies internal mineral balance is reasonably similar (although sea water is significantly higher in sodium) and, as a human, you function best when you have a rich supply of magnesium in your system. Magnesium is key to all of the energy-forming reactions in every cell in your body and there are over 300 enzyme pathways in humans that are dependent on magnesium.

The best magnesium supplement might just be the one you crave the most. Chocolate

The best magnesium supplement might just be the one you crave the most. Chocolate

Historically magnesium would have been a much larger part of the human diet for a couple of reasons.  Magnesium is the center of the chlorophyll molecule in plants, so any dark green plant is a rich source. The average person in centuries past would have had a higher proportion of greens in their diet than modern folk tend to.  Also, magnesium is often present in spring water but less likely to be in any quantity in filtered city water. Also, sugar consumption effectively “burns” magnesium, using it to process sugar instead of leaving it available for other bodily functions so modern magnesium usage has changed.




How Do I Find The Best Kind of Magnesium For ME?

Magnesium can’t just be by itself as a molecule – it needs to be bound to something else to be stable, so the biggest difference in different magnesium products comes not from the magnesium itself (which is all the same) but from the molecule it’s bonded to.  The most common bonding agents I’ve seen are oxide, citrate, glycinate, sulphate or amino acid chelate. There are two things to look for about the molecule it’s bonded to: size, and function. There is the secondary consideration of absorption.

The size of the molecule matters because most people don’t want to take a tablespoon of something, they usually want to take a reasonably small amount – like maybe the amount that will fit into one or two capsules.  Magnesium itself is a very small molecule, but if it’s bonded to something large and floppy then you get a very small amount of magnesium, mixed in with a pretty large amount of something else.  So magnesium by weight is higher if it’s bonded to an extremely small molecule (like oxygen in Mg oxide) than if it’s bonded to a large molecule like glycine (in Mg glycinate) or an amino acid (in magnesium amino acid chelate). Citrate and sulphate molecules are somewhat in the middle for size.

Or maybe this is the best magnesium food source? Mmmmm... Coffee...

Or maybe this is the best magnesium food source? Mmmmm… Coffee…

The function of the additional molecule is also something to consider. Oxygen is obviously useful to body tissues, as are amino acids, but some amino acids have functions that may enhance one particular effect of the magnesium that you might be looking for clinically. We’ll go over different forms of magnesium individually.

Magnesium Absorption

Absorption is a separate concern. Magnesium itself is reasonably poorly absorbed (35% absorbed in the worst case scenario and 45% absorbed in the best). Generally if you are magnesium-depleted then your body will absorb any magnesium better than it would otherwise.  Calcium and magnesium compete for absorption, so if you take calcium and magnesium together they will both compete with each other (meaning you will absorb less of each). Also high or low protein intake can reduce magnesium absorption, as can phytates from some vegetables. Generally if you’re taking a magnesium supplement it’s best on an empty stomach. Magnesium also absorbs well through the skin (potentially far better than through the digestive tract), so Epsom salt baths (magnesium sulphate) and magnesium lotions, gels or oils (usually magnesium chloride) can be a great way to increase your body stores. Topical forms can be best if you’re using magnesium for it’s muscle relaxation and calming properties.

Orally, magnesium citrate is the best absorbed form (but it’s bonded to a big molecule so there is a smaller amount of magnesium by weight). Mg oxide is the most poorly absorbed form but has the highest Mg per weight, so actually you may get more elemental magnesium out of the same dose of Mg oxide vs. another magnesium, simply because of the size. The other forms of magnesium are somewhere in the middle in terms of absorption.

What Are The Benefits of Different Types of Magnesium?

Magnesium Oxide (The best magnesium supplement all around and highly cost effective)

Magnesium Oxide (MgO) is simply bonded to oxygen, which is obviously also something your body needs so there is nothing unnecessary in the product. The oxygen is useable by your body but will not strongly affect the way you feel taking the Mg. This is the least absorbed form, but also has one of the highest percentages of elemental magnesium per dose so it still may be the  highest delivered dose per mg. This is a great general purpose magnesium if really Mg is all you need, and it’s typically the least expensive form.  It makes a simple muscle relaxer, nerve tonic and laxative if you take a high dose.

Magnesium Citrate (The best magnesium supplement as a laxative)

This is one of the most common forms of Mg on the commercial market. This is Mg bonded to citric acid, which increases the rate of absorption. Citrate is a larger molecule than the simple oxygen of oxide, so there is less magnesium by weight than in the oxide form. This is the most commonly used form in laxative preparations.

Magnesium Glycinate and Magnesium Amino Acid Chelate (The best magnesium supplement for mental relaxation)

In this form, Mg is bonded to the amino acid glycine. Glycine is a large molecule so there is less magnesium by weight, but the glycine itself is a relaxing neurotransmitter and so enhances magnesium’s natural relaxation properties. This could be the best form if you’re using it for mental calm and relaxation. In general because the glycine or amino acids are large, it’s best to take a higher dose or dose more frequently with these products. Magnesium amino acid chelate is usually bonded to a variety of amino acids, which are all larger molecules. In this form there is less magnesium by weight but the individual amino acids could all be beneficial for different things. Every formula is different so if you need both Mg and a particular amino acid, then this could be the way to go.

Magnesium Taurate (The best magnesium for heart health)

This is a less common form, and is typically taken for cardiac conditions and heart function in general. Magnesium helps the heart muscle relax, as well as the blood vessels that feed the heart to open and deliver more blood to the heart tissue itself, which can be helpful in angina – especially exercise-induced angina. Taurine is an amino acid that is known to feed cardiac muscle and enhance the quality of contractions of the heart so if you’re taking Mg for heart function this is probably the best form for you. Again, taurine is a larger molecule so there is a lower Mg by weight and effective dosing might need to be higher or more frequent.

Magnesium Sulphate and Magnesium Chloride (The best magnesium supplement *topically for muscle cramps and restless legs)

These forms are both typically used topically, although there are some oral preparations as well. Mg sulphate is best known as Epsom salts. If you’ve taken this internally you know it tastes horrible and has a very strong laxative effect, but when used in a bath or soak it is extremely relaxing to the muscles and can ease aches and pains. Epsom salts baths can also help to lower high blood pressure and reduce stress levels. Magnesium chloride is more common in the lotion, gel and oil preparations that can be used topically for muscle cramps and relaxation.

Magnesium L-Threonate (The best magnesium for brain health, Alzheimer’s and cognitive decline)

Magnesium L-threonate A newer player on the magnesium front is magnesium threonate, or magnesium L-threonate. This form effectively crosses the blood brain barrier and so has recently been studied for uses such as patients with Alzheimer’s disease and other forms of cognitive decline.  A recent research study published in the medical journal Neuron showed that magnesiumthreonate creates improvement in learning abilities, working memory and both short and long term memory.  Additionally it has the same benefits as any other magnesium including enhancing sleep quality.

Also a notable food source of magnesium, and probably the one I should mention first, but chocolate.

Also a notable food source of magnesium, and probably the one I should mention first, but chocolate.

The Best Food Sources of Magnesium

In what amounts to the best news of the day, magnesium is present in high quantity in some of our most craved foods, including chocolate (thank the gods) and coffee. The question then, is do we crave these foods so much because they’re great sources of magnesium?  Possibly. Magnesium helps modulate women’s hormones and chocolate and PMS certainly go together so maybe we’re on to something here (or maybe it’s just that chocolate is awesome.) It’s true that fewer of us are blessed with kale cravings – so maybe the magnesium isn’t the point. Other great dietary sources include tea, spices, nuts and, of course, green vegetables with chlorophyll. Good body stores of magnesium will improve your health, mood and general functioning so finding the best kind of magnesium for you is tremendously important.



MTHFR and depression – what is the link here?

MTHFR mutation is becoming kind of the “in” thing to have at the moment and it seems like everyone talks about MTHFR and anxiety, MTHFR and heart disease, MTHFR and depression. The question is, why does a gene for the enzyme that activates folic acid have anything at all to do with those things?  First off, if this sounds like gibberish, then here’s some background reading on MTHFR and on MTHFR and folate. Now – lets see if we can decode the link between MTHFR and depression, because understanding this can hopefully help a lot of people who are struggling start to regain some normal and some happy in their lives.

What is the Link Between MTHFR and Depression?

At the simplest most basic level, your body needs methylated folate (which is what you don’t make very well if you have the MTHFR mutation) in order to manufacture the neurotransmitters serotonin, dopamine, epinephrine and norepinephrine and also the neurohormone melatonin (which helps with sleep among other things). The methylated folate isn’t used directly for these neurotransmitters, but it helps to make something called BH4, or tetrahydrobiopterin if you want to be technical about it. BH4 is then used to help the neurotransmitters building blocks (which are amino acids) to be converted to the active neurotransmitters that your body uses for brain cell signaling.

This is the link between MTHFR and depression, in not so plain english. Great diagram from Dr. Rostenberg, in this post which goes into the subject in more detail. Dr. R was kind enough to give me permission to use this! http://www.beyondmthfr.com/mthfr-depression-folate-bh4-connection/

This is the link between MTHFR and depression, in not so plain english. Great diagram from Dr. Rostenberg, in this post which goes into the subject in more detail. Dr. R was kind enough to give me permission to use this! http://www.beyondmthfr.com/mthfr-depression-folate-bh4-connection/




Um… Still Not Following.

Right – so I honestly don’t think it is hugely beneficial when you’re trying to fix MTHFR  issues in yourself to actually dive too deep into the biochemistry of what is happening because it gets overwhelming really quickly.  Suffice to say that your body has trouble making neurotransmitters if it can’t make BH4 because there just isn’t enough methylfolate. When your body has trouble making neurotransmitters, then you can start to see symptoms including these.

Symptoms of Low Serotonin (Think Negativity and Anxiety):

  • Negative thinking – Pessimistic, cynical or distrusting thoughts.
  • Craving for sweets and starches – Bring on the bread. With a side of fries. These foods temporarily boost serotonin levels in the brain, so you might reach for these more frequently
  • Sleep trouble – You need to make serotonin before you make melatonin (your primary sleep hormone) so this can be a big issue.
  • Low self esteem – Serotonin is one of the chemicals that helps you to feel good about you. Without it, you might feel socially anxious, inferior, or incapable.
  • Anxiety – worry, apprehension, obsessive thoughts and panic attacks are all more likely when your serotonin is low.
  • Aggression – Violence, aggression and suicidal thoughts or actions (violence against yourself) are all symptoms of low serotonin.
  • Impulsive behaviour – Low serotonin can reduce your ability to control impulses.

Symptoms of Low Dopamine (Think No Motivation and No Reward):

  • Lack of Motivation – No real “reason” to do things that matters to you. This also shows up in difficulty getting going in the morning and outright fatigue.
  • Joylessness – Dopamine helps you to actually feel the positive effects of enjoyable things. Without it, everything is a little blah. You have a hard time experiencing pleasure.
  • Memory Loss – Forgetfulness, lack of focus and outright memory loss.

Symptoms of Low Epinephrine and Norepinephrine In the Brain (Think Get Up and Go Got Up and Went)

  • Mentally Worn Out – Mental energy is lacking. All mental effort feels like far too much.
  • Inattention – Can’t really focus on anything.
  • Lack of Excitement – Yeah. Another day in paradise.

The short version of all of this is that without MTHFR you have trouble methylating folate. Without methylated folate, your body lacks Bh4. Without enough BH4, you have low levels of these neurotransmitters and with low levels of these neurotransmitters, everything feels pretty yucky. Like sad, apathetic, anxious, joyless yucky. Is there hope? Hell yes! This isn’t the post for it, but here’s some info about finding the right dose of methylfolate for you, and here’s one about foods that are high in natural sources of folate. It’s a great place to start. Even if you have depression but haven’t confirmed that you have a MTHFR mutation this can be a really great place to start.



MTHFR Basics Podcast

This week I had the lovely opportunity to be on Blog Talk Radio with Erin Chamerlik, The Real Food Revivalist- see getbetterwellness.com. Her listeners wanted to know a little bit more about MTHFR mutation.  You can listen to the recording here:

MTHFR Basics Podcast with Dr. Amy Neuzil, ND on The Real Food Revivalist Show

Tune in now to listen to this MTHFR basics podcast.

Tune in now to listen to this MTHFR basics podcast.

Listen for answers to questions like:

  • What is the MTHFR mutation?
  • Is it Common?
  • What are the implications for fertility and mood?
  • What sort of testing is available for MTHFR?
  • How do you start supplementing with 5-LMTHF?
  • Doesn’t this have to do with detoxification too?

 



I hope you enjoy this free podcast and if you have any questions for me please feel free to post them as comments. 🙂



I Have MTHFR A1298C Mutation – What Does That Really Mean?

MTHFR mutations are just starting to be recognized as an issue and so more and more doctors are testing, but what happens if your doctor tells you that you’re homozygous for MTHFR A1298C? They might as well be speaking Greek! So here’s the skinny on what that really means. Also here’s a post about MTHFR mutation basic in general.

MTHFR A1298C Terminology Basics (or as basic as we’re going to get with genetics).

The simplest level of information here is just the plain genetics.  Here are some quick factoids to get us started:

  • MTHFR is the short name for the genes that code for the enzyme that changes folic acid to the active form that your body uses (the long name is methylfolate reductace).
  • 1298 is the marker for one particular MTHFR gene.
  • The official genetics labeling of this gene is Rs1801131. Sigh.
  • You get one copy of this gene from your mother and one from your father, so there are two possible copies that can be either “normal” or “mutant”
  • If you inherited one good copy and one bad copy that’s called “heterozygous A1298C”
  • If you inherited two bad copies (one from each parent) that’s called “homozygous A1298C”
  • A…C stand for the bases that you actually have.  A = adenine C = cytosine.  Bases are essentially the letters that spell out your genetic code.  There are four of them commonly (C, T, A and G).
  • When this gene is “normal”or “wild type” (I love that name) it looks like MTHFR A1298A.
  • Heterozygous mutations (one good copy and one bad) are MTHFR A1298C because there is one normal A and one abnormal C Also occasionally written 1298AC.
  • Homozygous A1298C (two bad copies) can also be written as C1298C (because there are two abnormal copies with C instead of A). Occasionally you’ll also see it written 1298CC

Phew! So the take-away there is MTHFR A1298C means you have at least one bad copy of this gene, and if it’s called homozygous, or C1298C then you have two bad copies.

How Much of a Problem Is This?

The MTHFR A1298C mutation is considered less serious than the C677T mutation because it seems to cause less impairment to actual methylation function than C677T.  That doesn’t in any way mean that it isn’t an issue. This mutation can still be a significant problem If you don’t have a good diet, don’t take supplements or burden your body with a lot of stressors like smoking, alcohol, drugs, sedentary lifestyle or high stress. If you get lots of dark green leafy veggies, legumes and other food sources of natural folate – see this post – then you’re probably already getting good methylfolate. If your diet isn’t up to scratch, then supplementation can be useful and here’s a whole post about that.

Heterozygous MTHFR A1298C is thought to have mostly normal MTHFR activity  and homozygous MTHFR A1298C (C1298C) have about 65% normal activity (so 35% compromise). Normal activity refers to the way your body converts folic acid to 5-L-methyltetrahydrafolate (the active form) so that it can be used. Compromise in this case looks like a folate deficiency.

What Are The Health Risks of MTHFR A1298C Mutation?

According to SNPedia, which compiles research on genetics, A1298C mutants have been shown in at least one research study to have an increased risk for:

  • Midline defects such as:
    • Cleft lip
    • Cleft palate
    • Neural tube defects
    • Facial asymmetries
  • Cancers including:
    • Breast
    • Lung
    • Brain
    • Stomach
    • Head and neck
    • Kidney
  • Cardiac-related issues including:
    • Thrombosis (increased tendency to clot inappropriately)
    • High homocysteine levels (a heart risk)
    • Pre-eclampsia (dangerous high blood pressure in pregnancy)
    • Vascular dementia
  • Fertility issues including:
    • Multiple pregnancy loss
    • Low sperm count
    • Birth defects such as down syndrome
  • Neurological issues including:
    • Migraines
    • Autism
    • Alzheimer’s dementia
  • Mood and psychological issues including:
    • Depression
    • Anxiety
    • Schizophrenia

You’ll notice that this is quite a list, and it can be a little daunting to think about when you’re just learning about this. Most research doesn’t differentiate between the A1298C genetic variance and the C677T genetic variance so the list is the same for both mutations.  We assume the risk is lower with A1298C because the folate metabolism is less strongly impaired, but that might not be correct.

What Do You Do About This?

Compromise with the MTHFR A1298C gene can have severe consequences so it’s important to work on getting good sources of natural folate from foods, which is generally useable by mutants, or 5-MTHF (5-methyltetrahydrofolate) which is already methylated so the genetic compromise doesn’t matter.  As discussed in this article, I feel supplementation should be started slowly because for many mutants who haven’t had active folate very much in their lives it feels really strange when those active forms start showing up.  There can be quite an adjustment reaction  by your body.

Activated folate is used by your body to run enzyme pathways, to aid in some parts of normal metabolism, to help your body detoxify and even to methylate your DNA. The methylation cycle is also a big part of neurotransmitter manufacture, which explains the strong link to depression, anxiety, and mental disorders including addictions and even schizophrenia. If 5-Methylfolate  isn’t there then your body does maintains those functions as best it can, but the things your body can’t do start to pile up. Starting supplementation means your body can start digging in that pile to clear up high priority items.  This is exactly what we want, but if you start with high doses of a supplement then it’s a little like drinking from the firehose.  Kind of out of control and not very pleasant.

A great way to start if you’re unsure, is with a folate-rich diet.  I love this image because it kind of covers what we’re looking for.  Hint – think dark greens and beans. 🙂




Is folate in foods safe in MTHFR mutants? In these foods YES! For MTHFR C677T or MTHFR A1298C mutants. Thanks to exhibithealth.com for the great image.

Is folate in foods safe in MTHFR mutants? In these foods YES! For MTHFR C677T or MTHFR A1298C mutants. Thanks to exhibithealth.com for the great image.

Can Mutants Become “Normal”?

If you’re a mutant (like me) then you’ll always be a mutant, but it doesn’t have to matter. Essentially as long as you’re getting enough of the active form of folate and taking care of yourself for the other consequences of the MTHFR mutation then the mutation doesn’t have to matter.  If you aren’t taking care of yourself, then it matters a lot.

The bottom line is MTHFR A1298C mutations don’t have to mean anything at all as long as you supplement and have a good diet and lifestyle (here’s an article about a folate-rich diet for MTHFR mutants) I always suggest taking a little more care with yourself too.  There are known health risks for things like clotting, fertility and cancers so it makes sense to take some precautions.  Eat your fiber, do your exercises, get your sleep and generally treat yourself with high regard – shouldn’t we all anyway?



Change Your Life – Sign Your Contract of Personal Responsibility Now

Personal responsibility – it sounds so grown up. So adult.  So dry, in a way.  But the thing is, without it life feels pretty crappy. You get into this slippery state where things just slide by you without really engaging.  The to-do list piles up, the difference between the way you actually are and the way you want to be grows increasingly wider.  Some part of you knows you aren’t living the right life and in the beginning that part is easy to ignore, but that little voice gets louder and louder and shows up in all kinds of mysterious ways.  Why?  Because while you’re letting things slide, you’re also giving away your power.

Your power is the most precious thing you have and you’re letting it slip through your fingers because personal responsibility is hard. It is so easy to give away your own power, and often it slips by you unnoticed.  It happens every time you allow something else to have power over you. What does that mean? Simple. If you aren’t acknowledging ownership, then you’re stating your powerlessness.




Here’s an example.  I had my daughter (lovely girl) 11 months ago today.  She is amazing and wonderful and brings me so much joy and happiness.  She also gives me a great excuse not to do some of the things that are actually necessary for me to live the life I want – like exercise (but I’m running around after a toddler – surely that’s exercise enough) and meditate (who has the time?!?)  That excuse is actually a reason for a while, because really when there’s no sleep and you’re desperately trying to keep your head above water something really does have to give.  But now?  When she has two good naps per day and doesn’t always sleep through the night, but does sometimes.  Now is it a reason? Nope. It’s just the story I’ve been telling myself as I let my personal responsibility, my power, drain away.  Now it’s easy to say that it’s a minor thing, but the person who pays for this is me.  I don’t feel strong in my body (my fault). I notice more of the scattered monkey-mind coming in.  I don’t have my normal energy level.  Why?  Because I’m just not stepping up to the plate.  It could be habit, it could just be that the little voice that recognizes I’m not being the me I want to be hasn’t been loud enough until today.

Red Flags that You Have Given Away Your Power

The red flags are flying out there for everyone to see, but when you’re on the inside they sound perfectly reasonable.  Let’s do the three biggest:

  1. You’re getting further from your goals or standing still. The difference between how you’re living and how you want to be living is getting bigger, not smaller.  You’re moving away from your goals.
  2. You start using powerless words. These could be the words you say out loud and also the words you use in your head. Here are some of the easiest to recognize (but there are plenty more)
    1. I really wanted to, but…
    2. I just can’t because you know how bad [the economy, my joints, my marriage, the 2000s …] is…
    3. I’ll get started when [I have the money, I have extra time, aliens land…]
    4. I just have to [do this thing I’ve been saying I”d do for a year but haven’t done yet] first and then I’ll…
  3. Some part of your life feels out of control.  Like you aren’t driving the ship, you’re being driven (or swimming desperately behind). You can’t seem to get around the mess, the clutter, your weight, your health, all the things you haven’t said to your partner, your kids… whatever.

Okay – So That Might Be Me. Now What?

Step 1 is to take back your power. And here’s the quickest way.  This is a take back your power lifehack. I want you to sign a contract with yourself – a contract of personal responsibility. Here’s a .pdf copy to download ContractofResponsibility

Step 1 to taking back your power is to sign a contract of personal responsibility. Nobody can help you but you.

Step 1 to taking back your power is to sign a contract of personal responsibility. Nobody can help you but you.

Step 2 is up to you.  Here’s the thing – it’s easy to keep giving away your power.  To say I can’t because of this or that.  So here are some exercises to do around this:

  1. Try reading the contract out loud to yourself in the mirror.  You may notice that some parts are actually hard to say, or your brain comes up with an instant “but.” Pay attention to what is triggering you.  This may bring up all kinds of anger, indignation, and furious backlash about how someone really is stopping you from doing something. Are they? Are they really? To what degree are you willing to allow that person to continue to have power over you? These are questions only you can answer.
  2. Start to look at your sense of yourself in the world.  Are you adopting a victim place?  Where someone has done something to you and because of that things aren’t right? No doubt there are people who may have done you wrong, people who you have felt haven’t treated you well, or who have outright abused or violated you.  These events can be incredibly hard to get over, but until you do get over it, until you choose to take your power back and stop giving it to that person, you will continue to be powerless.
  3. Forgive, forgive, forgive.  Mostly forgive yourself and move on.

I hope this is helpful, and I’ll have you know I have both exercised and meditated today because the truth is that I just wasn’t taking personal responsibility, and now I am.  I was giving my power away to my daughter, and while I would give her anything in the world if it would actually benefit her, it will benefit her more to see her mom being powerful. Use this lifehack today to take your power back and start taking personal responsibility and if you feel like sharing a story I’d love to hear it in the comments.