MTHFR Mutations and Diet

If you have a diagnosed MTHFR mutation, there are some important dietary considerations to make.

So I've explained all about MTHFR mutations - as well as the potential risks - in a previous video you can find on the channel.

And in this video, I want to cover the nutrition aspects, which are the most important.

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Title: MTHFR Mutations and Diet

Foods to avoid if you have an "bad" MTHFR mutation is not clear cut. It's commonly thought that antacids, some blood pressure medications, metformin (for type 2 diabetes), and contraceptives may all inhibit dietary absorption of folate and other B-vitamins to some extent. But that's not proven by any means so if you regularly take any of these you must seek personalised health advice from your doctor before you decide to change anything.

More importantly, let's look at what you should be eating more of.
I'll start by saying this: the importance of folate cannot be overstated. Actually I'm gonna play it back again, because it's worth repeating. the importance of folate cannot be overstated.

This is especially true if you have an MTHFR mutation, as you may not convert folate to its active form very efficiently. Consuming additional folate means more opportunities to create the active form.

Studies have even shown that a folate-rich diet can match the homocysteine-lowering effects - the heart protective effects - of either a regular folic acid supplement or even supplementing its active form.

Now the message to eat more folate should definitely NOT be confused with consume more folic acid, which is the supplemental form of folate. If you want more details you can visit the DietvsDisease link in the description or in the youtube card on screen. But in essence, although both are forms of vitamin B9, they are metabolised differently.

Okay so according to NutritionData, the best sources of folate per 100 gram serving are:

Beans and lentils (legumes) (~50% RDI)
Raw spinach (49% RDI)
Asparagus (37% RDI)
Romaine (Cos) lettuce (34% RDI)
Broccoli (27% RDI)
Avocado (20% RDI)
Oranges/Mangoes (~10% RDI) (ive included those fruits there as a reference, because were often told theyre a great source of folate)
(RDI = Recommended Daily Intake)

There's a couple things that conventional nutrition got wrong sure, but there's a whole lot more they got right. Eating more leafy greens and legumes is one such example. Anyone telling you not to eat legumes - if you are otherwise healthy or not sensitive to them - is wrong.

There are several other important nutrients to think about for folate metabolism that I won't go into now. But namely you want to eat loads of vitamin B2, B6 and B12.

The bottom line here really is that natural folate is a nutrient that we all need to eat more of… MTHFR mutation or not. That means simply eating more leafy greens and more legumes every single day. *shrug at simplicity*

If you found this video useful please give it a thumbs up and a share, and if you'd like to know more about MTHFR mutations simply click the link in the description.

Dietitian: Joe Leech (MSc Nutrition)

[askjacki]

A friend of mine was just diagnosed with MTHFR. I appreciate the information. Your videos are very helpful for those wanting to learn more about the condition as well as dietary changes that should be considered.

[EllencyOfficial]

Liked deserved! For those who specifically have MTHFR mutation, what supplements would you suggest?

[BlackbirdGirl]

thanks for all the info Joe, I have downloaded your diet plan and I ordered the pills from Seeking Health that you recommended which were lozenges with 800mcg L-5MTHF with 1000mcg of methylcobalamine b12. I was just wanting to know if I am low in vitamin b12 is this supplement sufficient to compensate for that or should I be taking more vitamin b12 in its methylcobalamine sublingual form separately. I have got the compound heterozygous mutation in the mthfr gene.

[Songs-lspr]

The bell sound at the beginning of your intro is deafening. Please chose another sound! ❤

[lyndseyrose]

I am confused and do have a question about sugars. With having mthfr can you eat regular cane sugar say for baking or stuff like that ? if not, can you eat coconut sugar or sugar in the RAW? Really struggling here.

[jenastupicic]

What should be done when you’re high in b6 and high in b12 with homozygous a1298c?

[natalieelizabeth]

Hi,
I am c667t Homozygous.
I was wondering about the leafy greens.... Are they not also high in vitamin k?
My understanding is vitamin k encourages the clotting factor in blood. My heamotologist told me to avoid leafy greens because MTHFR increases the risk of unprovoked clots.

[victoriaarcturus]

Genes don’t mutate, the liver is toxic