Methylation and the Importance of Supporting Your Body’s Detoxification Process

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A recent study published in Frontiers in Human Neuroscience found that over 28% of 25,000+ study participants reported experiencing brain fog.(1)  Perhaps your brain (and your body) is struggling to “detox”!

Detoxification is the body’s ability to neutralize and eliminate toxins, and it depends heavily on a biochemical process called methylation.  Methylation takes place in all cells of the body and occurs billions of times per second. It is involved in prompting many processes in the body, including DNA synthesis and gene regulation, production of neurotransmitters, hormone metabolism, and immune function.  When it does not occur properly there can be a variety of negative effects, which include things ranging from brain fog and fatigue to digestive issues, chronic inflammation and cancer. 

Methylation occurs when a methyl group, CH3, (one carbon atom bonded to 3 hydrogen atoms) is transferred from one molecule to another.  The amino acid called SAM-e (s-adenosylmethionine) is the molecule primarily involved in donating its methyl group to thousands of reactions in the body.  After SAM-e donates its methyl group, homocysteine is the amino acid that remains.  If levels of homocysteine get too high, we risk health problems including heart attack, stroke and blood clots. Therefore, homocysteine must be recycled back into methionine*, and in turn, converted into SAM-e.  The highest concentration of SAM-e production is in the liver.  Alternatively, homocysteine is recycled into cysteine, also catabolized in the liver into other compounds, including glutathione, the “master antioxidant.”  This entire process requires significant nutrient support.  

The following nutrients play a vital role in the methylation process:

Vitamin B9 (folate) is an essential methyl group donor to “recycle” homocysteine back into methionine.  Without active folate (5-MTHF), SAM-e production and therefore methylation is limited.  Additionally, without active folate, DNA synthesis and repair cannot take place.(2)

Vitamin B12 (cobalamin) works with folate to recycle homocysteine, and helps with red blood cell formation, proper gene expression and supporting the nervous system.(3) 

Vitamin B6 (pyridoxine) helps the body utilize homocysteine for glutathione production. Glutathione is one of the body’s most important antioxidants and plays a role in detoxification, neurotransmitter production, and inflammation regulation.(4) 

Vitamin B2 (riboflavin) plays a crucial role in bringing folate to its active form and supports energy production and the health of methylation enzymes.(5)  

Choline is also an important vitamin-like nutrient.  It is a methyl donor and will provide a back-up when folate pathways are too stressed, that is, there is not enough folate available to support the metabolic demands.(6)

Zinc is an important mineral because it is required for the activity of enzymes necessary for the conversion of homocysteine to methionine.(7)  Zinc also helps with the production of glutathione and the repair of liver cells. 

Magnesium is the last nutrient we will talk about.  Magnesium is involved in more than 300 enzymatic reactions and is directly involved in the conversion of homocysteine and SAM-e production. It is crucial for the methylation cycle to occur at optimal levels, leading to DNA synthesis and repair, and neurotransmitter production occurring at ideal rates.(8)

Consuming a diet of whole foods can be very beneficial for improving methylation and how you feel.  Not sure what to include on your menu to ensure you are getting these nutrients?

B vitamins can be found in animal products, legumes, nuts, and seeds, along with zinc, magnesium and choline.  Grass-fed, organic beef, wild-caught salmon, pastured eggs, and pumpkin seeds are all great choices.  Leafy greens should also be included as a great source of B vitamins and magnesium, while cruciferous vegetables, like broccoli, kale, and cabbage supply choline as well as B vitamins and magnesium.

Supplementation may be, and often is, needed to provide the optimal level of nutrients.  A good example is a vegan diet, where vitamin B12 deficiencies are a concern.  Historically, many supplements have contained synthetic B Vitamins, requiring the body to convert them into the active forms.  We now understand “methylated” B Vitamins are more bioavailable (ready for the body to use).  This is especially important for people with genetic mutations (e.g. MTHFR) that do not recognize the synthetic forms of B Vitamins. 

If you are looking to make sure you are getting adequate amounts of these key methylation nutrients, look no further. Our Ultimate Foundation contains methylated B vitamins, choline, zinc and magnesium.

Add Ultimate Foundation to your routine to help round out taking in adequate amounts of key nutrients, like folate, B12 and magnesium, that often-times are found to be lacking in the typical diet. 

1. https://pmc.ncbi.nlm.nih.gov/articles/PMC11191638/
2. https://pmc.ncbi.nlm.nih.gov/articles/PMC7612623/
3. https://pmc.ncbi.nlm.nih.gov/articles/PMC11561745/ 
4. https://pubmed.ncbi.nlm.nih.gov/39316535/
5. https://www.sciencedirect.com/science/article/abs/pii/S0300908420300778#:~:text=Riboflavin%20in%20the%20form%20of,)%2C%20the%20universal%20methyl%20donor
6. https://pmc.ncbi.nlm.nih.gov/articles/PMC12655052/ 
7. https://pmc.ncbi.nlm.nih.gov/articles/PMC9530842/
8. https://www.mdpi.com/2076-3921/14/6/740#:~:text=%5B54%5D%20demonstrated%20that%20Mg%20supplementation,balance%20by%20increasing%20glutathione%20levels.