Consider taking a supplement with methylated folate and other bioactive B vitamins. “The best way to start is with methylated Bs,” explains functional medicine doctor Jill Carnahan, M.D., IFMCP. For optimal methylation support, find a high-quality supplement with methylated B12, methylfolate (5-MTHF), riboflavin, B6, and methyl donor betaine (like mbg’s methylation support+). When these B vitamins are in their fully bioactive form, the MTHFR enzyme inefficiency can be overcome—the B’s are bioavailable and ready to be utilized!*
Make intentional dietary changes to support healthy methylation. Shanks recommends eating a diet rich in methylation adaptogens, methyl donors, nutrient cofactors, and substrates for methylation pathways. These include cruciferous veggies, beets, berries, shiitake mushrooms, turmeric, green tea, and more.
Reduce your exposure to toxins. Methylation massively affects the way detox pathways operate, so Carnahan suggests addressing your water, air, and food quality. “A lot of times, people think they need to do a big detox protocol, but the real heart of the matter is avoiding toxic exposures to begin with. You can do that by making sure the water and air are filtered at your house. Then, eat clean food whenever possible—organic, pesticide free, and all that good stuff,” she says.
