Understanding Methylation: What Is It and Why Is It Important?

Methylation is one of those things that gets talked about a lot but isn’t always explained. In this article we’re going to explore what methylation is and why it’s so important for health and cover some practical tips for optimising the process.

What exactly is methylation?

In a nutshell, methylation is the process of transferring a methyl group – a molecule made up of 1 carbon atom and 3 hydrogen atoms – from one compound to another [1]. 

These methyl groups come from different compounds including the B-vitamins methylfolate and methylated B12 (methylcobalamin), the amino acid methionine, betaine, choline, and SAMe (s-adenosyl methionine). Other nutrients like vitamins B6 and B2, zinc, iron, and magnesium are co-factors.

Methylation is a process that happens one billion times per second in cells throughout the body. Without it, everything from your heart and brain to your hormones and DNA would be unable to function properly.

Why do we need methylation?

Think of methylation as a critical step in a long chain of events. At a cellular level, DNA methylation [2] influences which genes are expressed, i.e. “switched on” and which are “switched off”. 

At a wider level, methylation is part of:

• Detoxification processes
• Hormone production and function
• Manufacturing neurotransmitters
• Histamine detoxification
• Energy production
• Building immune cells
• Heart and blood vessel health
• Building and maintaining cell structures

What reduces methylation?

We each have a unique level of methylation activity that is influenced by dietary, lifestyle, and genetic factors.

Diet

Low intake of co-factor nutrients such as vitamins B6 and B2, iron, zinc, and magnesium can compromise methylation.

Lifestyle

Stress, alcohol, and medications that inhibit nutrient absorption (e.g. Proton Pump Inhibitor drugs commonly used for acid reflux) can slow down methylation. Environmental toxins are a concern too. Nowadays it’s impossible to avoid these kinds of toxins but we can take steps to minimise our exposure – see the practical steps below. 

Genetic factors

Genetic polymorphisms influence the rate of methylation activity. The most well-known of these are polymorphisms affecting the MTHFR gene [3]. 

The protein encoded by this gene is essential for folate metabolism, DNA synthesis, and clearing homocysteine (a marker for inflammation and cardiovascular disease).

How to spot the signs of poor methylation

There’s no easy way to know how well you are methylating but certain conditions can be an indicator of slow methylation:

• Poor histamine clearance: allergies, skin rashes, hayfever, and migraine are all linked to an increase in histamine production and/or difficulty detoxifying it, which can be down to slow methylation.

• Problems with oestrogen metabolism such as endometriosis, fibroids, and pre-menstrual syndrome (PMS).

• Anxiety, depression, and mood disorders.

• Autoimmune conditions.

• Fertility issues.

• Cardiovascular disorders like high blood pressure, raised cholesterol, heart attack, and stroke.

5 steps to support healthy methylation

If you’re concerned about methylation follow these support steps for the next 6 weeks and track any changes to your health and wellbeing.

1. Include daily servings of foods rich in vitamin B12, folate, and co-factor nutrients like B2 and B6. Go for dark green leafy vegetables, avocado, tuna, salmon, lentils, nuts, eggs, good quality red meat, poultry, and dairy products.

1. Learn to manage your stress levels as best you can. Set aside time each day for something fun and relaxing like a walk in the park, yoga, meditation, reading a favourite book, or listening to music. Even small pockets of relaxation like 15 minutes at lunchtime will help build your resilience to stress.

1. Minimise your exposure to environmental toxins from plastics (e.g. water bottles, cling wrap, plastic food containers), cigarette smoking, vaping, household cleaning products, and bodycare products. 

1. Optimise your digestive health. Probiotic supplements can support the balance and diversity of your gut microbiome while digestive enzymes ensure your food breaks down properly, allowing nutrients to be better absorbed.

1. Supplement with high quality methylfolate and methylcobalamin – the methylated form of vitamin B12.

We hope this article has given you a good understanding of what methylation is and why it’s so important to health and well-being. 

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References

1. Menezo, Y., Clement, P., Clement, A., Elder, K. 2020. Methylation: An Ineluctable Biochemical and Physiological Process Essential to the Transmission of Life. International Journal of Molecular Sciences. 21(23):9311. https://doi.org/10.3390/ijms21239311
2. Lanata, C.M., Chung, S.A., Criswell, L.A. 2018. DNA methylation 101: what is important to know about DNA methylation and its role in SLE risk and disease heterogeneity. Lupus Science Medicine. 5(1):e000285. doi:10.1136/lupus-2018-000285
3. Raghubeer, S., Matsha, T.E. 2021. Methylenetetrahydrofolate (MTHFR), the One-Carbon Cycle, and Cardiovascular Risks. Nutrients.13(12):4562. Published 2021 Dec 20. doi:10.3390/nu13124562