Can just a few vitamins optimize the function of ALL your body's systems?

The answer is yes!

This week, we're going to talk about one of the most important biochemical processes to your health -- and how you can keep it running at its very best with supplements and other measures.

Unfortunately, many people are affected by one or more of the 8 factors that affect this biochemical process, so this is a widespread problem.

The good news, however, is that there are at least 12 things that you can do right now to optimize this critical biomechanical process that may have a dramatic impact on your health.

But first, I'd like to tell you about two of my patients with seemingly unrelated health problems that were actually caused by this biochemical process that was broken in each of them, and a study done on Chinese babies who had a birth defect known as spina bifida.

You'll be amazed at how all three - my two patients and these Chinese babies - were affected by the exact same thing...

First, Mr. Roberts, one of my patients who was an 88-year-old businessman who didn't let his age slow him down.

He still golfed three times a week, worked two days a week, flew around the world in his private jet, and was "romantic" once a week with a wife 30 years his junior. He also loved his 6 ounces of Grey Goose vodka every night. 

Of course, he did have some health problems.

Mr. Roberts had been treated well for mild heart disease. His doctor even recommended 800 mcg of folic acid and 250 mcg of vitamin B12 -- megadoses by any standard. 

He had also had a check-up at the Mayo Clinic and was told that he was healthy, despite having mild anemia and large red blood cells.

Yet he still complained of mild fatigue and trouble with his short-term memory. Plus, I noticed a slightly wide gait common in someone with poor balance

Then there was Mr. McNally, a Boston college professor.

He was only about 50 years old and was fit and lean -- but he looked worried as he walked into my office. 

He recounted the sad tale of his 7 brothers. Four had died of a heart attack and three others had had bypass operations at a young age. 

Concerned about his own fate, he ate a low-fat diet, exercised regularly, didn't smoke, had normal blood pressure and cholesterol levels, and took antioxidants and a multivitamin. Perhaps his only vice was the multiple Starbuck's grande lattes he downed each day.

Mr. McNally had come to me asking for a stress test to see how his heart was doing.  He lived under a constant state of impending doom.

Strange as it may seem, these two men reminded me of my time in China.

When I lived in Beijing, a study was done on a group of woman in Harbin, the northern most industrial city in the Gobi desert, just north of Beijing. It seemed that there was an unusually high rate of birth defects called spina bifida. 

The Chinese had a tradition of marriage at the Chinese New Year in February.  But many of the babies born 9 months later had birth defects.

What was the link? The study found that the major factor was that there were no fresh greens or vegetables in the Gobi desert in the middle of winter.

So what do Mr. Roberts and Mr. McNally have in common with each other -- and with those Chinese babies?

They all have problems with inadequate levels of specific vitamins, either acquired or genetic. 

And that means that their methylation systems are not working properly...I'll explain more on that in a second.

Take Mr. Roberts.

Our romantically active 88-year-old took high doses of B vitamins. But he still had very high levels of homocysteine and methylmalonic acid -- indicators of folic acid and B12 deficiency.

And what about Mr. McNally?

Our college professor had a genetically sluggish metabolism of homocysteine which caused  extremely high levels of this toxic amino acid to build up in his blood.  It was also the likely cause of all the heart disease in his family. 

And those Chinese babies?

Their mothers were conceiving in the middle of winter -- when the folate intake was low from the absence of fruits and vegetables. That triggered a high rate of birth defects.

As I said before, the common link to all three of these cases is a problem with methylation.

Now, let me tell you more about that that actually means.

This key process is essential for proper function of almost all of your body's systems.  And it occurs billions of times every second!

Methylation helps repair your DNA on a daily basis.

It controls homocysteine (an unhealthy compound that can damage blood vessels).

It helps recycle molecules needed for detoxification.

And it helps maintain mood and keep inflammation in check. 

You need optimal levels of the B vitamin family to keep methylation running smoothly.

But what happens without proper methylation?

As with the Chinese babies, we see more birth defects like spina bifida and more cases of Down's syndrome and miscarriage.

You may be at higher risk for conditions like osteoporosis, diabetes, cervical dysplasia and cancer, colon cancer, lung cancer, depression, pediatric cognitive dysfunction (mood and other behavioral disorders), dementia, and stroke.

And like Mr. Roberts and Mr. McNally, you may be at higher risk for cardiovascular disease.

==> What Can Affect Your Methylation Process

Unfortunately, many things can affect optimal methylation. They include:

1) Genetics.

Like an estimated 20 percent of us, you could be genetically predisposed to high homocysteine.

2) Poor diet.

The word "folate" comes from "foliage." You need to eat plenty of leafy greens, beans, fruit, and whole grains to get adequate levels of vitamins B6 and B12, betaine, and folate.

And egg yolks, meat, liver, and oily fish are the main dietary sources of vitamin B12 -- so long-term vegan diets can be a problem.

Plus, certain compounds can raise levels of homocysteine and deplete the B vitamins. These include excess animal protein, sugar, and saturated fat, coffee, and alcohol.

Irradiation of food depletes nutrients, so foods treated this way may be lower in B vitamins, too.

3)  Smoking.

The carbon monoxide from cigarette smoke inactivates vitamin B6.
 
4)  Malabsorption.

Conditions like digestive diseases, food allergies, and even aging can reduce absorption of nutrients.

5)  Decreased stomach acid.

Aging and other conditions can reduce stomach acid -- and therefore absorption of vitamin B12.

6)  Medications.

Drugs like acid blockers, methotrexate (for cancer and arthritis and other autoimmune diseases), oral contraceptives, HCTZ (for high blood pressure), and Dilantin (for seizures) can all affect levels of B vitamins.

7) Other conditions.

These include hypothyroidism, kidney failure or having only one kidney, cancer, and pregnancy.

8)  Toxic exposures.

Some toxins can interfere with vitamin production.

Whew!

That's a lot of things to watch out for.

==> How to Measure Your Own Methylation Process

So how do you know if your methylation process is optimal?

Ask your doctor for the following tests.

1)  Complete blood count.

Like our friend Mr. Roberts, large red blood cells or anemia can be a sign of poor methylation.  Red blood cells with a mean corpuscular volume (MCV) greater than 95 can signal a methylation problem.

2)  Homocysteine.

This is one of the most important tests you can ask for.  The normal level is less than 13, but the ideal level is likely between 6 and 8.

3)  Serum or urinary methylmalonic acid.

This is a more specific test for vitamin B12 insufficiency. Your levels may be elevated even if you have a normal serum vitamin B12 or homocysteine level.

4)  Specific urinary amino acids.

These can be used to look for unusual metabolism disorders involving vitamins B6 or B12 or folate, which may not show up just by checking methylmalonic acid or homocysteine.

==> How to Optimize Your Methylation Process

Now that you know more about methylation, you're probably asking, "What can I do to ensure optimal methylation?"

Well, just as there are many causes of poor methylation, there are lots of things that support its proper functioning.

Here's how to maximize methylation -- and prevent conditions like heart disease, cancer, dementia, depression, and more.

1) Eat more dark, leafy greens.

You want to get at l cup a day of bok choy, escarole, Swiss chard, kale, watercress, spinach, or dandelion, mustard, collard, or beet greens. These are among the most abundant sources of the nutrients needed for optimal methylation.

2) Get more Bs in your diet.

Good food sources include sunflower seeds and wheat germ (vitamin B6); fish and eggs (vitamin B 6 and B12); cheese (B12); beans and walnuts (vitamin B6 and folate); leafy dark green vegetables; asparagus, almonds, and whole grains (folate); and liver (all three).

3) Minimize animal protein, sugar, and saturated fat.
 
Animal protein directly increases homocysteine.  Sugar and saturated fat deplete your body's vitamin stores.

4) Avoid processed foods and canned foods, which are depleted in vitamins.

5) Avoid caffeine.

6) Limit alcohol to 3 drinks a week.

7) Don't smoke.

8) Avoid medications that interfere with methylation, like those mentioned above.

9) Keep the bacteria in your gut healthy by taking probiotic supplements.

10) Improve stomach acid by using herbal digestives (bitters) or taking supplemental HCl.

11) Take supplements that prevent damage from homocysteine (antioxidants) and that help support methylation (like magnesium and zinc).

12) Supplement to help support proper homocysteine metabolism. Talk to your doctor to determine the best doses and forms for you, but here are a few suggestions:

* Folate (folic acid): Amounts can vary based on individual needs, from 200 mcg to 1 mg.  Some people may also need to take preformed folate (folinic acid or 5 formylTHF) to bypass some of the steps in activating folic acid.

* Vitamin B6: Take 2 to 5 mg a day. Some people may need up to 250 mg, or even special "active" B6 (pyridoxyl-5-phosphate) to be most effective. Doses higher than 500 mg may cause nerve injury.

* Vitamin B12: Doses of 500 mcg may be needed to protect against heart disease. Oral vitamin B12 isn't well absorbed; you may need up to 1 or 2 mg daily. Ask your doctor abour B12 shots.

* Betaine: This amino acid derivative is needed in doses from 500 to 3,000 mg a day, depending on the person.

Now I'd like to hear from you...

Do you have symptoms of poor methylation?

What are you doing to optimize this process?

Do you take B-vitamin supplements? Have you noticed any results?

Please let me know your thoughts by clicking on the Add a Comment button below and posting your thoughts.

To your good health,

Mark Hyman, M.D.