MTHFR diet: what to eat for poor mental and cardiac health (2024)

This blog post discusses the importance of an MTHFR diet for individuals with the MTHFR gene variant that affects enzyme activity and methylation processes.

Let me explain the significance of an MTHFR mutation, and how it may be associated with an increased risk of certain health conditions, including mental health issues and cardiovascular disease. I will also provide a comprehensive list of foods that can be easily incorporated into an MTHFR diet, such as folate-rich foods, supplements, B vitamins, and nutrients like choline and methionine.

There’s also an MTHFR meal plan for you, lets dive in!

Introduction

What is the MTHFR gene?

The MTHFR gene provides instructions for making an enzyme called methylenetetrahydrofolate reductase (MTHFR). This is involved in a process called methylation. Methylation is important for many functions in the body, including DNA synthesis and repair, neurotransmitter production, and regulation of hom*ocysteine levels.

There are different variations of the MTHFR gene, known as polymorphisms, that can affect how well the enzyme functions. One of the most well-studied polymorphisms is called the C677T variant. This can result in reduced enzyme activity and affect methylation processes (1).

How can the MTHFR gene be connected to poor mental and cardiac health?

Research has suggested that the C677T variant may be associated with an increased risk of certain health conditions. These include mental health issues such as depression and anxiety, and cardiovascular disease (2).

While having an MTHFR mutation does not guarantee that you will experience these health issues, it is important to take steps to support your overall health. One approach is to adopt an MTHFR diet that includes foods rich in folate and other important nutrients.

Why is an MTHRF diet important?

By focusing on foods like leafy greens, legumes, and fortified grains, you can help ensure that you are getting enough of the nutrients your body needs to function properly. Additionally, supplements like methylfolate and vitamin B12 can be helpful.

Foods to Include in MTHFR Diet

Folate-rich foods and supplements

Folate is an important nutrient that plays a critical role in overall health, particularly for individuals with MTHFR mutations. Fortunately, there are plenty of folate-rich foods available that can help support optimal health.

Foods that are rich in folate include leafy greens like spinach and kale, legumes such as lentils and beans, and fortified grains like bread and cereal. Other sources of folate include fruits like oranges and avocados, as well as vegetables like asparagus and broccoli (4).

Supplements can also be helpful for individuals who may have difficulty getting enough folate from their diet alone, or that might not be absorbing them. Methylfolate and vitamin B12 supplements are two options that can be particularly beneficial for individuals with MTHFR mutations.

It is important to talk to a healthcare provider, like a registered dietitian before starting any new supplement routine. This will ensure that you are taking the right dosage and that the supplements will not interact with any medications.

Foods rich in B vitamins

In addition to folate, other B vitamins are also important for supporting overall health, particularly for individuals with MTHFR mutations. Fortunately, there are plenty of foods that are rich in B vitamins that can be easily incorporated into an MTHFR diet.

Some of the best sources of B vitamins include:

1. Leafy greens: Leafy greens like spinach, kale, and collard greens are rich in a variety of B vitamins, including vitamin B6. B6 plays an important role in supporting brain function.
2. Whole grains: Whole grains like brown rice, quinoa, and oats are rich in B vitamins like thiamine, riboflavin, and niacin. These nutrients are important for supporting energy production and overall health.
3. Legumes: Legumes like lentils, beans, and chickpeas are rich in folate. They also contain other important B vitamins like thiamine, riboflavin, and vitamin B6.
4. Nuts and seeds: Nuts and seeds like almonds, sunflower seeds, and pumpkin seeds are a great source of B vitamins like thiamine, riboflavin, and niacin. They also contain vitamin E and other important nutrients.
5. Animal products: Animal products like meat, poultry, fish, and dairy are all good sources of B vitamins like vitamin B12. B12 is important for supporting brain and nervous system function.

By incorporating these foods into your diet, you can help ensure that you are getting enough B vitamins to support optimal health. Supplements may also be recommended to help address any deficiencies in B vitamins that may be present (5).

Foods containing choline and methionine

Choline and methionine are two further nutrients that are essential for supporting optimal health, especially for people with MTHFR mutations. There are lots of foods that are rich in these nutrients that can be easily incorporated into an MTHFR diet.

Some of the best sources of choline include:

1. Egg yolks: Egg yolks are one of the richest sources of choline. One large egg contains approximately 147 mg of choline.
2. Liver: Liver is another excellent source of choline. A 90g serving of beef liver contains approximately 355 mg of choline.
3. Soybeans: Soybeans and soy products like tofu and edamame are rich in choline. A half-cup of cooked soybeans contains approximately 107 mg of choline.
4. Cruciferous vegetables: Cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts are not only rich in folate but also contain choline. One cup of cooked broccoli contains approximately 62 mg of choline (6).

Some of the best sources of methionine include:

1. Animal products: Animal products like meat, poultry, and fish are all good sources of methionine. A three-ounce serving of beef contains approximately 746 mg of methionine.
2. Eggs: In addition to being a good source of choline, egg yolks are also a good source of methionine. One large egg contains approximately 65 mg of methionine.
3. Nuts and seeds: Nuts and seeds like almonds, Brazil nuts, and sesame seeds are also good sources of methionine. A quarter-cup of almonds contains approximately 103 mg of methionine.

By incorporating these foods into your diet, you can help ensure that you are getting enough choline and methionine to support optimal health.

Foods to Avoid in an MTHFR Diet

While there are many foods that can be beneficial for individuals with MTHFR mutations, there are also some foods that may be best to avoid or limit in an MTHFR diet. Here are some examples:

1. Processed and packaged foods: Processed and packaged foods are often high in added sugars, unhealthy fats, and other additives that can contribute to inflammation and oxidative stress.
2. Folic acid-fortified foods: While getting enough folate is important for individuals with MTHFR mutations, folic acid – the synthetic form of folate – may be less effective and may even be harmful in high doses.
3. Alcohol: Alcohol can interfere with the body’s ability to absorb and utilise certain nutrients, including folate and B vitamins.

By avoiding or limiting these foods in your diet, you can help support optimal health and reduce your risk of inflammation and oxidative stress. It may also be helpful to work with a healthcare provider or nutritionist to develop a personalised MTHFR diet plan that takes into account your individual needs and preferences.

Meal Plan for an MTHFR Diet

Developing a meal plan that supports an MTHFR diet can be a simple and effective way to ensure that you’re getting the nutrients your body needs to support optimal health.

Here’s an example of a meal plan for an MTHFR diet:

Breakfast:

• Two scrambled eggs with spinach, mushrooms, and avocado
• A slice of gluten-free toast with almond butter and sliced banana
• Green tea

Snack:

• A small handful of mixed nuts
• A piece of fruit, such as an apple or pear

Lunch:

• Grilled chicken or salmon with roasted sweet potatoes and Brussels sprouts
• A side salad with mixed greens, cherry tomatoes, and sliced almonds
• Balsamic vinaigrette dressing

Snack:

• Carrot sticks with hummus

Dinner:

• Spaghetti squash with grass-fed beef Bolognese sauce
• Steamed broccoli with lemon and garlic
• A side salad with mixed greens and cucumber
• Herbal tea

Snack:

• Dark chocolate and a cup of herbal tea

This meal plan includes a variety of nutrient-rich foods, including leafy greens, lean proteins, healthy fats, and complex carbohydrates. By focusing on whole, minimally processed foods and avoiding potentially harmful foods like folic acid-fortified products and alcohol, you can help support optimal health and reduce your risk of inflammation and oxidative stress.

Of course, this is just one example of an MTHFR diet meal plan. It’s important to work with a healthcare provider or dietitian to develop a personalised plan that takes into account your individual needs and preferences.

Final thoughts on MTHFR diet

The MTHFR gene is responsible for making an enzyme called methylenetetrahydrofolate reductase (MTHFR). This has many important functions in the body such as helping to make DNA, neurotransmitters, and regulating hom*ocysteine levels.

However, some people have genetic variations in this gene that can affect how well the enzyme works. This may increase the risk of certain health conditions like depression, anxiety, and heart disease.

To support overall health, people with this genetic variation are advised to eat a healthy diet that includes foods rich in folate, B vitamins, choline, and methionine. This includes foods such as leafy greens, legumes, fortified grains, animal products, nuts, and seeds. This can be thought of as an “MTHFR diet”.