111 | id == 111
111 | category_id == 14
111 | category_order == 12
111 | category_name == Nutrition
111 | category_color == #C47AC0
111 | slug == MTHFD1-methylation-folate-choline
111 | title == Do Genes Increase Your Choline and Folate Needs (MTHFD1)?
111 | meta_description == MTHFD1 is crucial for methylation and folate metabolism. Click to learn how its variants impact folate and choline needs.
111 | summary == <p style="text-align:justify"><strong>The MTHFD1 gene is crucial for methylation and folate metabolism. In this post, we explore the link between MTHFD1 variants and dietary folate and choline requirements &mdash; gene-based diet tips included!</strong></p>
111 | overall_score_text == Your Folate and Choline Requirements Score (Based on MTHFD1 Gene)
111 | image == https://sd-selfdecode-assets-prod.s3.amazonaws.com/blog/background/MTHFD1-Nutrients-Choline-methylation.jpg
111 | author_id == 9
111 | author_name == Aleksa Ristic
111 | author_title == MS (Pharmacy)
111 | author_order == 45
111 | author_photo == https://sd-selfdecode-assets-prod.s3.amazonaws.com/blog/author-photo/Aleksa.jpg
111 | author_intro == <p><strong>Aleksa received his MS in Pharmacy from the University of Belgrade, his master thesis focusing on protein sources in plant-based diets.</strong>&nbsp;&nbsp;</p>    <p>Aleksa is passionate about herbal pharmacy, nutrition, and functional medicine. He found a way to merge his two biggest passions&mdash;writing and health&mdash;and use them for noble purposes. His mission is to bridge the gap between science and everyday life, helping readers improve their health and feel better.</p>
111 | reviewer == None
111 | medical_reviewer_id == 11
111 | medical_reviewer_name == Puya Yazdi
111 | medical_reviewer_title == MD
111 | publish_date == 2020
111 | publish_date == 3
111 | publish_date == 10
111 | avg_rating == 4.75
111 | tags_id == 131
111 | tags_name == Choline
111 | tags_id == 137
111 | tags_name == Coronary Artery Disease
111 | tags_id == 100
111 | tags_name == Folate
111 | tags_id == 191
111 | tags_name == Heart Health
111 | tags_id == 151
111 | tags_name == Homocysteine
111 | tags_id == 37
111 | tags_name == Methylation
111 | tags_id == 296
111 | tags_name == MTHFD1 gene
111 | tags_id == 292
111 | tags_name == Neural Tube Defects
111 | tags_id == 293
111 | tags_name == Pregnancy
111 | tags_id == 294
111 | tags_name == Vitamin B12
111 | tags_id == 295
111 | tags_name == Vitamin B6
111 | permissions_favorite == False
111 | permissions_rate == False
111 | content_article == <h2 style="text-align: justify;"><strong>What is MTHFD1?</strong></h2> <p style="text-align: justify;"><span style="font-weight: 400;">The </span><a href="https://www.selfdecode.com/gene/mthfd1/"><em><span style="font-weight: 400;">MTHFD1</span></em></a><span style="font-weight: 400;"> (Methylenetetrahydrofolate dehydrogenase 1) gene codes for an enzyme that metabolizes tetrahydrofolate (THF). It enables the production of nucleotides and </span><a href="https://selfhacked.com/blog/optimal-homocysteine-levels-increase-decrease/"><span style="font-weight: 400;">homocysteine</span></a><span style="font-weight: 400;"> methylation [</span><a href="https://ghr.nlm.nih.gov/gene/MTHFD1"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">Vitamin B9 or </span><a href="https://selfhacked.com/blog/16-proven-benefits-vitamin-b9-folate-folic-acid/"><span style="font-weight: 400;">folic acid</span></a><span style="font-weight: 400;"> needs to be &ldquo;activated&rdquo; to </span><a href="https://selfhacked.com/blog/health-benefits-l-methylfolate/"><span style="font-weight: 400;">L-methylfolate</span></a><span style="font-weight: 400;"> to achieve its health effects. Enzymes that play vital roles in this process include MTHFD and </span><a href="../article/lectin-sensitive-genes-mthfr-15"><span style="font-weight: 400;">MTHFR</span></a><span style="font-weight: 400;">.&nbsp;</span></p> <h3 style="text-align: justify;"><strong>Folate, Choline &amp; Methylation</strong></h3> <p style="text-align: justify;"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1276051/figure/fig1/" target="_blank" rel="noopener"><span style="font-weight: 400;"><img src="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1276051/bin/zpq0430599730001.jpg" alt="choline, folate, methylation, one-carbon cycle" width="480" height="245" /></span></a></p> <p style="text-align: justify;"><span style="font-weight: 400;">Folate and </span><a href="http://selfhacked.com/blog/top-18-scientific-health-benefits-choline-cdp-choline-alpha-gpc/"><span style="font-weight: 400;">choline</span></a><span style="font-weight: 400;"> partake in a complex cycle of methylation reactions, known as the one-carbon metabolism. They both supply methyl groups for the production of </span><a href="http://selfhacked.com/blog/methionine-good-bad-surprising-truth-methionine-restriction/"><span style="font-weight: 400;">methionine</span></a><span style="font-weight: 400;"> from homocysteine. MTHFD1, along with MTHFR, participates in this cycle by creating methyl-THF [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5353360/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">Hence, folate and choline dietary status and requirements are closely linked, and they both depend on MTHFD1 activity.</span></p> <h2 style="text-align: justify;"><strong>The Link Between MTHFD1 Variants and Dietary Choline &amp; Folate</strong></h2> <p style="text-align: justify;"><span style="font-weight: 400;">A study of 54 participants studied the impact of MTHFD1 gene variations on choline dietary requirements. When placed on a low-choline diet, people with the &ldquo;A&rdquo; allele at </span><a href="../../snp/rs2236225/"><span style="font-weight: 400;">rs2236225</span></a><span style="font-weight: 400;"> were seven times more likely to develop the signs of choline deficiency, such as fatty liver [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1276051/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">The effect was particularly strong in young women, who are otherwise protected from choline deficiency by increased </span><a href="../article/heart-methylation-cholesterol-pemt-47"><span style="font-weight: 400;">PEMT</span></a><span style="font-weight: 400;">-mediated production. The &ldquo;A&rdquo; allele carriers also deficient in folate were 35 times more susceptible to choline deficiency, and </span><a href="https://selfhacked.com/blog/16-proven-benefits-vitamin-b9-folate-folic-acid/"><span style="font-weight: 400;">folic acid</span></a><span style="font-weight: 400;"> supplements were able to prevent organ damage [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1276051/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">That said, a small number of patients likely exaggerated the impact of this variant.</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">Given the crucial roles of choline and folate in fetal development, it's no wonder that MTHFD1 variants correlate with different congenital disabilities, such as [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/12384833/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/18661527/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/25544792/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/25524527/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]:</span></p> <ul style="text-align: justify;"> <li style="font-weight: 400;"><span style="font-weight: 400;">Neural tube defects</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Down&rsquo;s syndrome</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Cleft lip and palate</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Congenital heart disease</span></li> </ul> <p style="text-align: justify;"><span style="font-weight: 400;">In another trial of 43 young women, </span><a href="../../snp/rs2236225/"><span style="font-weight: 400;">rs2236225</span></a><span style="font-weight: 400;"> worsened the effects of folate deficiency. Women with the &ldquo;AA&rdquo; genotype saw a higher increase in homocysteine levels during a low-folate diet. This variant had no impact during folate treatment (400 and 800&mu;g daily) [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2655101/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">Elevated homocysteine (hyperhomocysteinemia) is a potential marker of heart disease, </span><a href="https://selfhacked.com/blog/alzheimer/"><span style="font-weight: 400;">Alzheimer's</span></a><span style="font-weight: 400;">, and other chronic conditions [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4326479/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/17654449"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/10746355"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="http://care.diabetesjournals.org/content/24/8/1403.short"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/28038798"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">Both studies focused on the effects of MTHFD1 on women, so they may want to pay special attention to this variant. This is especially true during pregnancy when choline and folate demands are higher, and deficiencies can be detrimental [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/19593156"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/31512510"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400; background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">One MTHFD1 variant, rs2236225-A, is associated with the negative impact of choline and folate deficiencies. Adequate intake of these nutrients can prevent any adverse effects.</span></p> <h3 style="text-align: justify;"><strong>How It Works</strong></h3> <p style="text-align: justify;"><a href="https://commons.wikimedia.org/wiki/File:Choline_metabolism-en.svg" target="_blank" rel="noopener"><img src="https://upload.wikimedia.org/wikipedia/commons/thumb/c/c8/Choline_metabolism-en.svg/715px-Choline_metabolism-en.svg.png" alt="File:Choline metabolism-en.svg" width="637" height="534" /></a></p> <p style="text-align: justify;"><span style="font-weight: 400;">Among other crucial roles in your body,</span><a href="https://selfhacked.com/blog/what-is-methylation-and-how-does-it-affect-our-health/"> <span style="font-weight: 400;">methylation</span></a><span style="font-weight: 400;"> is responsible for converting homocysteine to methionine via two different pathways: one using folate and</span> <a href="../article/fut2-vitaminb12-100"><span style="font-weight: 400;">vitamin B12</span></a><span style="font-weight: 400;">, and another using choline and betaine (see the image above) [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/10448523"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">The presence of the &ldquo;A&rdquo; allele at </span><a href="../../snp/rs2236225/"><span style="font-weight: 400;">rs2236225</span></a><span style="font-weight: 400;"> changes one amino acid in the MTHFD1 enzyme, making it less stable and more temperature-sensitive. Adequate levels of </span><a href="http://selfhacked.com/blog/21-proven-science-based-reasons-magnesium-amazing-including-drawbacks/"><span style="font-weight: 400;">magnesium</span></a><span style="font-weight: 400;"> and folate may lessen this effect [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/18767138"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">Reduced MTHFD1 activity means less methyl-THF, which forces the body to use more choline for homocysteine methylation. When the intake of choline and folate is low, this effect may become significant and contribute to the signs of deficiency [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2430110/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">The body has another option for removing homocysteine by converting it to </span><a href="https://www.selfhacked.com/blog/nac-top-25-science-based-health-benefits-n-acetyl-cysteine-nac/"><span style="font-weight: 400;">cysteine</span></a><span style="font-weight: 400;"> (see image). This pathway depends on</span><a href="http://selfhacked.com/blog/vitamin-b6/"> <span style="font-weight: 400;">vitamin B6</span></a><span style="font-weight: 400;">.</span></p> <h2 style="text-align: justify;"><strong>Your MTHFD1 Results for Choline and Folate Deficiencies</strong></h2> <p style="text-align: justify;"><strong>*4470338338862760*</strong></p> <h3 style="text-align: justify;"><strong>SNP Summary and Table</strong></h3> <p style="text-align: justify;"><strong>Primary SNP:</strong></p> <p style="text-align: justify;"><strong><em>MTHFD1</em></strong> <a href="../../snp/rs2236225/"><strong>rs2236225</strong></a><span style="font-weight: 400;">:</span></p> <ul style="text-align: justify;"> <li style="font-weight: 400;"><span style="font-weight: 400;">&ldquo;G&rdquo; = not associated with the signs of choline and folate deficiencies</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">&ldquo;A&rdquo; = associated with the signs of choline and folate deficiencies</span></li> </ul> <h3 style="text-align: justify;"><strong>Population Frequency</strong></h3> <p style="text-align: justify;"><span style="font-weight: 400;">Around 66% of Europan, 37% of East Asian, and 30% of African descendants carry at least one copy of the &ldquo;A&rdquo; allele.&nbsp;</span></p> <p style="text-align: justify;"><strong>*9453973840693597*</strong></p> <h2 style="text-align: justify;"><strong>Recommendations to Prevent Choline and Folate Deficiencies</strong></h2> <p style="text-align: justify;"><em><span style="font-weight: 400;">In the following section, we&rsquo;ll outline complementary approaches to support the MTHFD1 gene and prevent nutrient deficiencies. If you have a diagnosed condition, the below strategies are not meant to replace your standard medical treatment.</span></em></p> <p style="text-align: justify;"><em><span style="font-weight: 400;">Make sure to consult with your doctor before making any significant changes to your day-to-day routine.</span></em></p> <p style="text-align: justify;"><strong>*8873207059937933*</strong></p> <h3 style="text-align: justify;"><strong>Diet</strong></h3> <h4 style="text-align: justify;"><strong>Choline</strong></h4> <p style="text-align: justify;"><span style="font-weight: 400;">Pay special attention to dietary</span><a href="http://selfhacked.com/blog/top-18-scientific-health-benefits-choline-cdp-choline-alpha-gpc/"> <span style="font-weight: 400;">choline</span></a><span style="font-weight: 400;"> intake. As long as you get enough from food, lower MTHFD1 activity won&rsquo;t have that much of an impact. In most cases of choline deficiency, reintroducing choline into a diet reversed the signs of organ damage [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1574369/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">The Institute of Medicine recommends the following intakes [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/23193625"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]:</span></p> <ul style="text-align: justify;"> <li style="font-weight: 400;"><span style="font-weight: 400;">Adult men: 550 mg/day</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Adult females: 425 mg/day</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Pregnant women: 450 mg/day</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Nursing women: 550 mg/day</span></li> </ul> <p style="text-align: justify;"><span style="font-weight: 400;">One paper suggested that people may need up to 930 mg/day of choline to remove the impact of MTHFD1 variants. However, excess dietary choline may increase </span><a href="https://selfhacked.com/blog/tmao/"><span style="font-weight: 400;">TMAO</span></a><span style="font-weight: 400;">, a metabolite associated with heart disease. Until more research is done, you may want to stick with the recommended intakes [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5024689/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6213249/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">The best food sources of choline include [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579689/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">,</span><a href="https://ods.od.nih.gov/factsheets/Choline-HealthProfessional/"><span style="font-weight: 400;"> R</span></a><span style="font-weight: 400;">]:</span></p> <ul style="text-align: justify;"> <li style="font-weight: 400;"><span style="font-weight: 400;">Beef liver: 356 mg per serving (3 oz)</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Eggs: 147 mg per serving (1 large egg)</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Chicken breast: 72 mg per serving (3 oz)</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Codfish: 71 mg per serving (3 oz)</span></li> </ul> <p style="text-align: justify;"><span style="font-weight: 400;">For example, two ounces of beef liver and two eggs would meet your daily requirements. According to a large survey, people who don't eat eggs or take supplements are much less likely to get enough choline [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579632/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">Plant foods are much lower in this nutrient. If you are </span><a href="https://selfhacked.com/blog/16-nutrients-vegans-arent-getting/"><span style="font-weight: 400;">vegan</span></a><span style="font-weight: 400;"> and have the MTHFD1 variant, consider supplementing with choline. Good plant-based food sources are [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579689/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">,</span><a href="https://ods.od.nih.gov/factsheets/Choline-HealthProfessional/"><span style="font-weight: 400;"> R</span></a><span style="font-weight: 400;">]:</span></p> <ul style="text-align: justify;"> <li style="font-weight: 400;"><span style="font-weight: 400;">Shiitake mushrooms: 58 mg per serving (&frac12; cup)</span></li> <li style="font-weight: 400;"><a href="https://www.selfhacked.com/blog/quinoa/"><span style="font-weight: 400;">Quinoa</span></a><span style="font-weight: 400;">: 42.5 mg per serving (1 cup)</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Broccoli: 31.3 mg per serving (&frac12; cup)</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Peanuts: 18.3 mg per serving (1 oz)</span></li> </ul> <p style="text-align: justify;"><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">If you have the problematic MTHFD1 variant, make sure to get enough choline from food. The best sources include eggs, beef liver, codfish, chicken, shiitake mushrooms, and quinoa.</span></p> <h4 style="text-align: justify;"><strong>Folate</strong></h4> <p style="text-align: justify;"><a href="https://selfhacked.com/blog/16-proven-benefits-vitamin-b9-folate-folic-acid/"><span style="font-weight: 400;">Folate</span></a><span style="font-weight: 400;"> deficiency in people with the MTHFD1 variant contributed to both fatty liver (due to low choline) and homocysteine elevation. To counteract these effects, make sure to get enough folate daily.</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">The recommended daily folate intake is 400 mcg for adults and 600 mcg for pregnant women. The best food sources include [</span><a href="https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">,</span><a href="https://www.ncbi.nlm.nih.gov/books/NBK114310/"> <span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">,</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/10646010"> <span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">,</span><a href="https://ndb.nal.usda.gov/ndb/nutrients/index"> <span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]:</span></p> <ul style="text-align: justify;"> <li style="font-weight: 400;"><span style="font-weight: 400;">Chicken liver: 491 mcg per serving (3 oz)</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Beef liver: 215 mcg per serving (3 oz)</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Spinach, boiled: 131 mcg per serving (&frac12; cup)</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Asparagus, cooked: 89 mcg per serving (4 spears)</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Brussels sprouts, boiled: 78 mcg per serving (&frac12; cup)</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Romaine lettuce: 64 mcg per serving (1 cup)</span></li> <li style="font-weight: 400;"><a href="https://www.selfhacked.com/blog/avocado/"><span style="font-weight: 400;">Avocado</span></a><span style="font-weight: 400;">: 59 mcg per serving (&frac12; cup)</span></li> </ul> <h3 style="text-align: justify;"><strong>Lifestyle</strong></h3> <p style="text-align: justify;"><span style="font-weight: 400;">Excess alcohol consumption depletes vitamin B6 and increases the risk of choline deficiency. Limit or avoid drinking alcohol, especially if you carry the "A" allele at </span><a href="../../snp/rs2236225/"><span style="font-weight: 400;">rs2236225</span></a><span style="font-weight: 400;"> [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3605552/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h3 style="text-align: justify;"><strong>Supplements</strong></h3> <p style="text-align: justify;"><em><span style="font-weight: 400;">Keep in mind that the FDA hasn&rsquo;t approved some of the below supplements for the prevention or treatment of medical conditions. Consult with your doctor before supplementing.</span></em></p> <h4 style="text-align: justify;"><strong>Choline</strong></h4> <p style="text-align: justify;"><span style="font-weight: 400;">If you can&rsquo;t meet your daily requirements with food, consider taking a choline supplement such as:</span></p> <ul style="text-align: justify;"> <li style="font-weight: 400;"><a href="https://selfhacked.com/blog/health-benefits-phosphatidylcholine/"><span style="font-weight: 400;">Phosphatidylcholine </span></a><span style="font-weight: 400;">(PC)</span></li> <li style="font-weight: 400;"><a href="https://selfhacked.com/blog/citicoline/"><span style="font-weight: 400;">Citicoline</span></a><span style="font-weight: 400;"> (CDP-choline)</span></li> <li style="font-weight: 400;"><a href="https://selfhacked.com/blog/alpha-gpc/"><span style="font-weight: 400;">Alpha-GPC</span></a></li> <li style="font-weight: 400;"><a href="https://selfhacked.com/blog/lecithin/"><span style="font-weight: 400;">Lecithin</span></a><span style="font-weight: 400;">&nbsp;</span></li> </ul> <p style="text-align: justify;"><span style="font-weight: 400;">They all supply choline, but each one has unique health perks you may prefer. Check out our posts on different choline-containing supplements to find out which one suits you best.</span></p> <h4 style="text-align: justify;"><strong>Folate</strong></h4> <p style="text-align: justify;"><span style="font-weight: 400;">Folate supplements may help by providing more of this vitamin and enhancing homocysteine methylation, especially in pregnant women and those planning to conceive. Most supplements contain the recommended daily amount of 400 mcg [</span><a href="https://www.ncbi.nlm.nih.gov/books/NBK114310/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">,</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/10646010"> <span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">People with </span><a href="https://selfhacked.com/blog/need-know-mthfr-genespolymorphisms-c677t-rs1801133/"><span style="font-weight: 400;">specific </span><span style="font-weight: 400;">MTHFR</span></a><span style="font-weight: 400;"> variants can&rsquo;t produce enough methylfolate, which is the active form. They should supplement with </span><a href="https://selfhacked.com/blog/health-benefits-l-methylfolate/"><span style="font-weight: 400;">L-methylfolate</span></a><span style="font-weight: 400;"> [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2777484/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h4 style="text-align: justify;"><strong>Other</strong></h4> <p style="text-align: justify;"><span style="font-weight: 400;">Other supplements that may help by supporting MTHFD1 activity and homocysteine methylation include:</span></p> <ul> <li style="font-weight: 400; text-align: justify;"><a href="https://selfhacked.com/blog/vitamin-b12/"><span style="font-weight: 400;">Vitamin B12</span></a><span style="font-weight: 400;"> [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/21273566/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/27840145"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> <li style="font-weight: 400; text-align: justify;"><a href="http://selfhacked.com/blog/vitamin-b6/"><span style="font-weight: 400;">Vitamin B6</span></a><span style="font-weight: 400;"> [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/9808973"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">,</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/10353328"> <span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> <li style="font-weight: 400; text-align: justify;"><a href="http://selfhacked.com/blog/21-proven-science-based-reasons-magnesium-amazing-including-drawbacks/"><span style="font-weight: 400;">Magnesium</span></a><span style="font-weight: 400;"> [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/18767138"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> </ul>
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rsIDs = rs1801133,rs2236225
rsStatus = rs1801133,MTHFR,chr1,11796321,G,A,C,,40,0,Normal
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