Methylation
In brief
Section titled “In brief”- Methylation is essential for energy, mood, detoxification and DNA health
- SAMe is the primary donor of methyl groups
- Homocysteine is the most important marker (target value below 10 µmol/L)
- Folate, B12, B6, choline and TMG support methylation
- Lifestyle and nutrition have major influence on this process
What is methylation?
Section titled “What is methylation?”Methylation is a biochemical process in which a methyl group (CH3) is transferred to another molecule.
This transfer affects:
- Gene activity
- Cellular energy
- Neurotransmitters
- Detoxification
- Epigenetic regulation
What is SAMe?
Section titled “What is SAMe?”SAMe (S-adenosylmethionine) is the primary donor of methyl groups in the body.
After donating a methyl group, homocysteine is formed, which is recycled back to methionine and SAMe via folate, B12, B6, choline and TMG.
Methionine → SAMe → (donates methyl group) → Homocysteine ↑ ↓ ←←←←←← Folate, B12, B6, Choline, TMG ←←←←←←←←←Why is methylation important?
Section titled “Why is methylation important?”| Function | Explanation |
|---|---|
| Neurotransmitters | Formation and regulation, including dopamine → norepinephrine conversion |
| Detoxification | Support of liver detox pathways |
| Inflammation regulation | Control of inflammatory processes |
| Liver function | Essential for healthy liver function |
| DNA protection | Epigenetic regulation and DNA repair |
Signs of reduced methylation
Section titled “Signs of reduced methylation”Recognize the signals:
- Low energy
- Concentration problems
- Mood swings
- Stress sensitivity
- Increased histamine load
Clinical measurement of methylation
Section titled “Clinical measurement of methylation”The most useful marker is fasting homocysteine level (hcy).
| Homocysteine | Assessment |
|---|---|
| Below 10 µmol/L | Efficient methylation |
| 10-15 µmol/L | Suboptimal |
| Above 15 µmol/L | Elevated risk |
Higher values may indicate:
- Nutrient deficiencies (folate, B12, B6)
- Oxidative stress
- Metabolic dysregulation
Nutrients that support methylation
Section titled “Nutrients that support methylation”| Nutrient | Food sources |
|---|---|
| Folate | Leafy greens (spinach, kale) |
| Vitamin B12 | Meat, fish, eggs |
| Vitamin B6 | Meat, nuts |
| Choline | Eggs, liver |
| TMG | Beet, spinach |
| Methionine | Protein-rich food |
Protein-rich food provides methionine, essential for SAMe formation.
Effective supplements
Section titled “Effective supplements”| Supplement | Dosage | Note |
|---|---|---|
| Folate (5-MTHF) | 400-800 mcg/day | Active form, not synthetic folic acid |
| Vitamin B12 | 250-1000 mcg/day | Methyl- or adenosylcobalamin |
| Vitamin B6 (P-5-P) | 20-25 mg/day | Caution at higher doses |
| Choline | 300-600 mg/day | Alpha-GPC or phosphatidylcholine |
| TMG | 500-1000 mg/day | Up to 1500 mg/day for stubbornly elevated hcy |
| SAMe | 200-400 mg/day | For mood or liver-related indications |
When choline is extra relevant
Section titled “When choline is extra relevant”- Low dietary intake
- Postmenopause
- Metabolic burden (such as MASLD)
Practical clinical sequence
Section titled “Practical clinical sequence”A structured approach for methylation optimization:
Step 1: Optimize basics
Section titled “Step 1: Optimize basics”Optimize folate and B12 via nutrition and/or supplementation.
Step 2: Reassess
Section titled “Step 2: Reassess”Measure homocysteine again after 8-12 weeks.
Step 3: Expand if needed
Section titled “Step 3: Expand if needed”With insufficient decline:
- Add P-5-P (active B6)
- Add TMG
- Choline for low intake or metabolic burden (MASLD)
Step 4: Consider SAMe
Section titled “Step 4: Consider SAMe”For neuropsychological or liver-related indications.
Step 5: Recheck
Section titled “Step 5: Recheck”Check homocysteine again after 8-12 weeks.
Lifestyle interventions
Section titled “Lifestyle interventions”Supportive lifestyle for optimal methylation:
| Intervention | Effect |
|---|---|
| Good sleep | Supports recovery processes |
| Stress regulation | Reduces methylation burden |
| Alcohol limitation | Alcohol depletes B vitamins |
| Toxin limitation | Reduces detoxification burden |
| Anti-inflammatory eating pattern | Supports methylation |
Summary
Section titled “Summary”Veelgestelde vragen
What is methylation?
Methylation is a biochemical process in which a methyl group (CH3) is transferred to another molecule. This affects gene activity, cellular energy, neurotransmitters, detoxification and epigenetic regulation.
How do you measure methylation?
The most useful marker is fasting homocysteine level. An efficiently functioning methylation cycle usually keeps homocysteine below 10 µmol/L. Higher values may indicate nutrient deficiencies or metabolic dysregulation.
Which supplements support methylation?
The most important are folate (5-MTHF) 400-800 mcg/day, vitamin B12 (methylcobalamin) 250-1000 mcg/day, B6 (P-5-P) 20-25 mg/day, choline 300-600 mg/day and TMG 500-1000 mg/day.
What are signs of reduced methylation?
Signs include low energy, concentration problems, mood swings, stress sensitivity and increased histamine load. These complaints may indicate a disrupted methylation cycle.
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