Last week, I shared a blog post about What You Need to Know About Genes for Health and Preconception. Now, let’s dive into gene variations, a new field of study that is uncovering how a small change can make a big impact on how that gene functions. The MTHFR enzyme gene was one of the first to help us understand this impact. I’ll explain why, but first, let’s break down this complex topic a bit more.

SPECIFIC TYPES OF GENETIC VARIATIONS

Specific types of genetic variations are inherited changes in our DNA strands. These are called single-nucleotide polymorphisms, or SNPs.

UNDERSTANDING SNPS

Within our genes, the DNA strands are made up of nucleotides, which boil down to four letters that create diversity in our genes. When one letter is substituted for another, it’s called an SNP. That substitution will change the blueprint for how cells are going to read segmented DNA, which can change how that enzyme functions.

Are you lost yet? Don’t worry. While there are lots of SNPs in our genes, research has found specific SNPs to be more impactful on our health than others. Let’s talk about some of them.

MTHFR

Methylenetetrahydrofolate reductase, or MTHFR, is an enzyme that takes your un-methylated folic acid and turns it into a methylated form.

Methylation is a broad term that essentially means taking one carbon atom with three hydrogen atoms attached and placing it on another, like a puzzle piece. This changes the function of what a molecule is doing.

Methylated folate is an essential part of this process. It’s needed to break down toxins or chemicals that we need out of our bodies, aka detoxification. It is part of a whole system that requires vitamins and minerals such as magnesium, B12, and B6, to work effectively.

Having a MTHFR SNP will slow down this process by 30-70%! That’s why it’s important to know your status so you can understand how to support your body in the short term and the long term. You can learn more about the science of MTHFR and the different SNP Types in a previous podcast I participated in here. (Start at 8:29 for the MTHFR talk!)

To find out your MTHFR status, you can get tested during your next follow up visit or you can order a very comprehensive SNP report directly here (find out MTHFR plus many other gene variations - and what to do about them!)

Here are a few general steps you can take to treat possible existing deficiencies:

LOOK FOR FOLATE, NOT FOLIC ACID

When folic acid is improperly converted based on an SNP deficiency, it can back up the bloodstream. So, the more folic acid you take, the more harmful it can be.

Most vitamins have folic acid. I recommend taking a multi or prenatal vitamin that has methyl folate and folinic acid instead.

Avoid folic acid in your food, including enriched flour, enriched milk, and processed foods. You’ll be able to see whether folic acid is included on the ingredient list.

Alternatively, opt for food with folate. The minimum amount of folate you should have for optimal detoxification is 600-800 micrograms to 1 milligram. More is sometimes needed if you have chronic conditions like autoimmune thyroid, depression, diabetes, or inflammatory bowel disease.

Folate-rich foods include leafy greens, legumes, and liver.

Choline, B12, and glycine are also crucial for the methylation process to keep your body healthy.

Foods rich in these vitamins and minerals include:

• Grass-fed red meat
• Liver
• Pastured egg yolks
• Bone broth
• Wild-caught seafood
• Slow-cooked meat

While MTHFR SNPs are essential to know and address, PEMT and VDR should also be on your radar.

HOW TO SUPPORT A PEMT SNP

Get sufficient choline. The recommended dose is 450 milligrams per day, but if you have a PEMT SNP, I recommend 900 to 1,200 milligrams per day.

Choline-rich foods include:

• Red meat
• Liver
• Egg yolks
• Chicken
• Fish
• Legumes
• Cruciferous vegetables
• Nuts and seeds

You can also take a supplement if you are struggling to get this nutrient through food.

VDR is a vitamin D receptor, and it stands for just that. With a vitamin D SNP, you don’t have as many vitamin D receptors on your cells to signal them to do their job when they are in your bloodstream. If you have an SNP, you must keep your vitamin D levels at a higher level.

Vitamin D is so important for women’s health, including pregnancy and preventing breast cancer. Studies show if you are vitamin D deficient and do not correct it before you become pregnant, it increases your risk for a miscarriage and child’s risk of conditions like childhood obesity, asthma, eczema, autism, allergies, and Type 1 diabetes. Keep in mind that deficiency doesn’t present with any symptoms, so it’s important to get checked and to supplement!)

HOW TO SUPPORT A VDR SNP

It’s difficult to get enough vitamin D through food. You can find vitamin D in:

• Fatty fish
• Cod liver oil
• Beef liver
• Eggs
• Egg yolk
• Cheese

I recommend adding a vitamin D supplement. A daily dose of 4,000 IUs is safe and more efficient than once-weekly treatment. You also want to maintain a blood level of 60 to 80 nanograms. Knowing if you have a VDR SNP will help motivate you to keep up with checking your vitamin D levels and supplementing!

WHAT TO DO NEXT

Now that we’ve talked about these crucial SNPs to be aware of, you may be thinking it’s time to get tested for any mutations you may have. Next week, I’ll discuss the testing options you can do before taking a trip to your trusted naturopath. Stay tuned to my Weekly Newsletter for blog updates. Sign up at drhaylee.com.