252 | id == 252
252 | category_id == 14
252 | category_order == 12
252 | category_name == Nutrition
252 | category_color == #C47AC0
252 | slug == MTRR-methylation-homocysteine-diet
252 | title == The Link Between Methylation & Dietary Requirements (MTRR)
252 | meta_description == The MTRR gene encodes an enzyme crucial for methylation and homocysteine clearance. Learn how it impacts dietary needs.
252 | summary == <p style="text-align:justify"><strong>Methylation and homocysteine clearance are vital for your physical and mental health. Read this post to learn about MTRR &mdash; a gene that connects methylation to your dietary needs!</strong></p>
252 | overall_score_text == Your Methylation & Homocysteine Score (Based on MTRR)
252 | image == https://sd-selfdecode-assets-prod.s3.amazonaws.com/blog/background/MTRR--Choline-B12-Methylation.jpg
252 | author_id == 9
252 | author_name == Aleksa Ristic
252 | author_title == MS (Pharmacy)
252 | author_order == 45
252 | author_photo == https://sd-selfdecode-assets-prod.s3.amazonaws.com/blog/author-photo/Aleksa.jpg
252 | 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>
252 | reviewer_id == 14
252 | reviewer_name == Shany Lahan
252 | reviewer_title == MS (Neuroscience)
252 | medical_reviewer_id == 11
252 | medical_reviewer_name == Puya Yazdi
252 | medical_reviewer_title == MD
252 | publish_date == 2020
252 | publish_date == 8
252 | publish_date == 1
252 | avg_rating == 5.0
252 | tags_id == 563
252 | tags_name == Betaine
252 | tags_id == 131
252 | tags_name == Choline
252 | tags_id == 564
252 | tags_name == Fetal Development
252 | tags_id == 100
252 | tags_name == Folate
252 | tags_id == 134
252 | tags_name == Heart Disease
252 | tags_id == 151
252 | tags_name == Homocysteine
252 | tags_id == 37
252 | tags_name == Methylation
252 | tags_id == 562
252 | tags_name == MTRR Gene
252 | tags_id == 261
252 | tags_name == nutrition
252 | tags_id == 294
252 | tags_name == Vitamin B12
252 | permissions_favorite == False
252 | permissions_rate == False
252 | content_article == <p><em><span style="font-weight: 400;">This article is for informational purposes only. None of the information here should be taken as medical advice. If you are struggling to find an optimal diet and maintain metabolic health, please consult with your doctor or dietician.</span></em></p> <h2><strong>The MTRR Gene, Homocysteine &amp; Methylation</strong></h2> <h3><strong>What is MTRR?</strong></h3> <p><span style="font-weight: 400;">The </span><a href="../../../gene/mtrr/"><em><span style="font-weight: 400;">MTRR</span></em></a> <span style="font-weight: 400;">gene encodes an enzyme called <em>methionine synthase reductase</em>, or MTR. This enzyme enables MTR to turn <em>homocysteine</em> into </span><em><a href="http://selfhacked.com/blog/methionine-good-bad-surprising-truth-methionine-restriction/"><span style="font-weight: 400;">methionine</span></a></em><span style="font-weight: 400;">, using vitamins B12 and </span><a href="https://selfhacked.com/blog/riboflavin/"><span style="font-weight: 400;">B2</span></a><span style="font-weight: 400;"> [</span><a href="https://ghr.nlm.nih.gov/gene/MTRR"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/12416982/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><a href="https://selfhacked.com/blog/optimal-homocysteine-levels-increase-decrease/"><span style="font-weight: 400;">Homocysteine</span></a><span style="font-weight: 400;"> clearance is one of the critical points of the </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;"> cycles, as elevated homocysteine can negatively affect heart health, metabolism, mental health, fetal development, and more [</span><a href="https://www.ncbi.nlm.nih.gov/books/NBK554408/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2909276/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h3><strong>Methylation: the Bigger Picture</strong></h3> <p><a title="choline folate homocysteine metabolism" href="https://commons.wikimedia.org/wiki/File:Choline_metabolism-en.svg" target="_blank" rel="noopener"><strong><img src="https://lh3.googleusercontent.com/UIw5UqbSl3gIiKTJrlvdeBwK-I_oPrm1PfNMadDVCpu3WClqX1RTw4S5DFo5mnAIBlmjrD8gvG3gzBRFa8StImFMr07c7EpZy4GW1SinGp44YBFHkKMHkJgV8ow1X0K5u698LxaSGbhSbVYIOAlrIRVhjUU4P7M7WCmYae3SL9_zzPfFusW0adP3bOMsb0PE4wMHCvkgvxOHiqQ8JHAePOB7bFjh1cYThxKkCYw1HXJBnUhrPL0eoJuitarYq7H-9siQsgc0Ibznq5YJs7YJByn6mWUjwTVviW4oQJ_AhNwDVT9FkY0hiBi0JP_fsbL1stE8v5XmQU5T_h38FftFAI-jJzzYgCvOHOctiaqVbYtYqgmivAj7O49Lj6TEWcZYaHMG82oJOc3nhhuzrjtqhjBcrPl4RXPU6VjbIH4_UZH-Fp0OFTfPDk-_pIuJIJi94vjM0BsEXVmH3RwJFASwnDYnUDcS2i_qm5XT1Sg7FQAq47bbm98o6Ms4E7g7KG5KArw3itqF0vg_8zfdIHIrFimsSP2xAGqO3L5LQ0fsNH7ap54Avpb9WoTz60iO4Z3UPM5R-YvdSExHuNEwwanF-qqRoklEslyzCMemIS8qD1l0A_lTZBOhPg5uQ019b5jWYp20NzAd5osPy6gTpPsolu8hdtrZ828ngpnRUjT7rjSl-483Xo5LHmgaHEiMtw=w1068-h712-no?authuser=0" width="566" height="377" /></strong></a></p> <p><span style="font-weight: 400;">Besides homocysteine clearance, the methylation cycle helps produce </span><em><span style="font-weight: 400;"><a href="http://selfhacked.com/blog/30-scientifically-proven-health-benefits-glutathione/">glutathione</a> &mdash; </span></em><span style="font-weight: 400;">the so-called "master" antioxidant &mdash; as well as supplies methyl groups that control gene expression. These reactions &mdash; collectively known as the <em>one-carbon metabolism</em> &mdash; are vital for many aspects of physical and mental health [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/22418620"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </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><span style="font-weight: 400;">Two different pathways enable homocysteine clearance (see the image above):</span></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">One uses </span><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;"> and </span><a href="../../article/fut2-vitaminb12-100"><span style="font-weight: 400;">vitamin B12</span></a><span style="font-weight: 400;"> and relies on MTR and MTRR enzymes.</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">The other one uses betaine derived from </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;">.</span></li> </ul> <p><span style="font-weight: 400;">Methionine obtained via these pathways helps produce </span><a href="https://selfhacked.com/blog/health-benefits-phosphatidylcholine/"><span style="font-weight: 400;">phosphatidylcholine </span></a><span style="font-weight: 400;">via the </span><a href="../../article/choline-deficiency-pemt-44/"><span style="font-weight: 400;">PEMT</span></a><span style="font-weight: 400;"> enzyme. This cycle reveals a close connection between the genes and enzymes involved in choline, folate &amp; vitamin B12 metabolism [</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><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></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">Genes and enzymes involved in choline, folate, and vitamin B12 metabolism interconnect through a complex methylation cycle that removes homocysteine.</span></p> <h2><strong>The Link Between MTRR Variants, Methylation &amp; Diet</strong></h2> <h3><strong>Homocysteine Levels &amp; Vitamin B12 Requirements</strong></h3> <p><span style="font-weight: 400;">The most studied SNP in the MTRR gene, </span><a href="../../../snp/rs1801394/"><span style="font-weight: 400;">rs1801394</span></a><span style="font-weight: 400;"> (66A&gt;G), has shown mixed results when it comes to homocysteine levels. Some studies observed a correlation between the &ldquo;G&rdquo; allele and slightly elevated homocysteine, while others found no link [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/12642343/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4235830/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/12416982/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/10444342/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5767712/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Another SNP in this gene, </span><a href="../../../snp/rs1532268/"><span style="font-weight: 400;">rs1532268</span></a><span style="font-weight: 400;">, was associated with increased homocysteine in a study of 771 adults. People with the &ldquo;T&rdquo; allele had 14% higher levels, but only when vitamin B12 status was low [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4235830/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Elevated homocysteine (hyperhomocysteinemia) is associated with:</span></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">Heart disease [</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://pubmed.ncbi.nlm.nih.gov/29979619/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> <li style="font-weight: 400;"><a href="https://selfhacked.com/blog/alzheimers-disease-prevention/"><span style="font-weight: 400;">Alzheimer&rsquo;s disease</span></a><span style="font-weight: 400;"> and dementia&nbsp; [</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="https://www.ncbi.nlm.nih.gov/pubmed/11589919"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> <li style="font-weight: 400;"><a href="https://selfhacked.com/blog/insulin-101/"><span style="font-weight: 400;">Insulin</span></a><a href="https://www.selfhacked.com/blog/top-tips-for-fixing-insulin-resistance/"><span style="font-weight: 400;"> resistance</span></a><span style="font-weight: 400;"> and diabetes [</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/27994434"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]&nbsp;</span></li> <li style="font-weight: 400;"><a href="https://selfhacked.com/blog/natural-treatments-depression/"><span style="font-weight: 400;">Depression</span></a><span style="font-weight: 400;"> [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/15585771"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/24309856"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]&nbsp;</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Autoimmune disorders [</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><a href="https://www.ncbi.nlm.nih.gov/pubmed/26690891"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/17107384"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]&nbsp;</span></li> </ul> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">Two MTRR variants, rs1801394 and rs1532268, may be associated with elevated homocysteine, depending on other factors such as vitamin B12 status.</span></p> <h3><strong>Choline Requirements</strong></h3> <p><span style="font-weight: 400;">In a trial of 75 women, rs1801394-G influenced the metabolism of dietary choline. In the presence of regular choline intake (480 mg/d), the women with this variant used more choline for phosphatidylcholine production at the expense of betaine production [</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></p> <p><span style="font-weight: 400;">In this trial, increased daily intake (930 mg) restored betaine production from choline,&nbsp; suggesting that </span><strong>people with this variant may benefit from consuming more choline</strong><span style="font-weight: 400;">. That said, the effect was significant only in non-pregnant women [</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></p> <h3><strong>Clinical Significance</strong></h3> <h4><strong>Fetal Development</strong></h4> <p><span style="font-weight: 400;">The one-carbon metabolism is essential for fetal development. Hence, it's no surprise that MTRR variants, especially rs1801394, may correlate with:</span></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">Neural tube defects [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2700092/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/12649067/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Congenital heart defects [</span><a href="https://pubmed.ncbi.nlm.nih.gov/24913415/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Down syndrome [</span><a href="https://pubmed.ncbi.nlm.nih.gov/24965145/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4269293/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> </ul> <p><span style="font-weight: 400;">However, a meta-analysis of 10 studies and 3,527 children failed to confirm the link between rs1801394 and neural tube defects [</span><a href="https://pubmed.ncbi.nlm.nih.gov/23425389/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">In a trial of 153 children and their mothers, rs1801394 didn&rsquo;t show a significant association with spina bifida (the most common neural tube defect). However, in a subgroup of mothers </span><strong>deficient in vitamin B12</strong><span style="font-weight: 400;">, the "GG" genotype correlated with 4.8x higher odds of spina bifida. A combination with the primary folate-related SNP, </span><a href="../../../snp/rs1801133/"><span style="font-weight: 400;">rs1801133</span></a><span style="font-weight: 400;">, yielded 3x higher odds of spina bifida [</span><a href="https://pubmed.ncbi.nlm.nih.gov/10444342/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">MTRR variants may correlate with various congenital disorders. The link between rs1801394 and neural tube defects depends on other genetic factors and vitamin B12 status.</span></p> <h4><strong>Other</strong></h4> <p><span style="font-weight: 400;">In line with the crucial roles of methylation in reproductive health, immunity, and mental health, studies have observed a potential link between MTRR rs1801394 and:</span></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">Colorectal and other types of cancer [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5327376/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/26214647/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Male fertility issues (mostly in Asians) [</span><a href="https://pubmed.ncbi.nlm.nih.gov/28436330/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6408114/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">ADHD in children [</span><a href="https://pubmed.ncbi.nlm.nih.gov/29407547/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> </ul> <h3><strong>How It Works</strong></h3> <p><span style="font-weight: 400;">The primary SNP, </span><a href="../../../snp/rs1801394/"><span style="font-weight: 400;">rs1801394</span></a><span style="font-weight: 400;">, changes one amino acid in the MTRR structure, diminishing its ability to bind and activate MTR. As a result, MTR clears homocysteine less efficiently [</span><a href="https://pubmed.ncbi.nlm.nih.gov/12416982/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">When that pathway is slowed down, the body doesn&rsquo;t produce enough phosphatidylcholine and thus spends more dietary choline for phosphatidylcholine production [</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></p> <h2><strong>Your MTRR Results for Methylation &amp; Dietary Requirements</strong></h2> <p>*4488020421936658*</p> <h3><strong>SNP Summary</strong></h3> <p><strong>Primary SNP:</strong></p> <p><strong>MTRR </strong><a href="../../../snp/rs1801394/"><strong>rs1801394</strong></a></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;A&rsquo; = not associated with methylation or dietary requirements</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;G&rsquo; = associated with impaired methylation and higher needs for choline &amp; vitamin B12</span></li> </ul> <p><em><span style="font-weight: 400;">Population Frequency</span></em><span style="font-weight: 400;">: Around 44% of European descendants carry one and 30% carry both copies of the &ldquo;G&rdquo; allele. It&rsquo;s much less common in East Asian and African populations.</span></p> <p><strong>Other Important SNP:</strong></p> <p><strong>MTRR </strong><a href="../../../snp/rs1532268/"><strong>rs1532268</strong></a></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;C&rsquo; = not associated with methylation or dietary requirements&nbsp;</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;T&rsquo; = associated with impaired methylation and higher needs for vitamin B12</span></li> </ul> <p><em><span style="font-weight: 400;">Population Frequency</span></em><span style="font-weight: 400;">: Around 58% of European descendants carry the &ldquo;T&rdquo; allele. It&rsquo;s less common in Africans (48%) and much less common in East Asians (24%).</span></p> <p>*1819833282773315*</p> <p>&nbsp;</p> <h2><strong>Recommendations to Reduce Homocysteine</strong></h2> <p><em><span style="font-weight: 400;">In the following section, we&rsquo;ll outline complementary approaches that may help you reduce homocysteine and meet your dietary requirements. If you have a diagnosed condition, the below strategies are not meant to replace your standard medical treatment. Make sure to consult with your doctor before making any significant changes to your day-to-day routine.</span></em></p> <p>*4064896028897642*</p> <h3><strong>Diet &amp; Supplements</strong></h3> <h4><strong>Choline</strong></h4> <p><span style="font-weight: 400;">Increased </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 may balance out the adverse effects of your SNPs. The recommended daily intake is 550 mg for men and 425 mg for non-pregnant women, but, according to the discussed study, those with rs1801394-G may benefit from 930 mg/day [</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://ods.od.nih.gov/factsheets/Choline-HealthProfessional/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><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> <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><span style="font-weight: 400;">Choline is essential for cognitive and spinal cord development of the fetus [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/23635379"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]. In a prospective study of over 180,000 participants, the offspring of mothers with the lowest choline intake had 2.4x higher rates of neural tube defects. The effect was independent of folic acid supplementation [</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></p> <p><span style="font-weight: 400;">If you are struggling to maintain higher intakes of choline from food, consider taking a supplement. Available supplement forms include:</span></p> <ul> <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;">&nbsp;</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><span style="font-weight: 400;">In theory, phosphatidylcholine may be the best option for people with MTRR variants as their phosphatidylcholine production is impaired [</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></p> <p><span style="font-weight: 400;">Excess choline can 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. To stay on the safe side, don&rsquo;t go above the limit of 3,500 mg/day [</span><a href="https://ods.od.nih.gov/factsheets/Choline-HealthProfessional/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].&nbsp;</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">Consume more choline-rich foods and consider taking supplements to reduce homocysteine and prevent the negative impact of your genes.</span></p> <h4><strong>Vitamin B12</strong></h4> <p><span style="font-weight: 400;">As mentioned, some negative effects of rs1801394 appear only in conjunction with vitamin B12 deficiency. This vitamin enables MTRR to activate methionine synthase (MTR), which may help counteract your variants [</span><a href="https://pubmed.ncbi.nlm.nih.gov/10444342/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4235830/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">The cause of elevated homocysteine often lies in vitamin B12 deficiency, so make sure to get enough of this crucial nutrient [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1283514/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4585337/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]. It's easy to meet your daily B12 needs if you consume animal foods, especially organ meats [</span><a href="https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Vegans should consume fortified foods or take supplements to avoid a deficiency. Older people absorb vitamin B12 less efficiently and may benefit from supplementation, too [</span><a href="https://www.ncbi.nlm.nih.gov/books/NBK441923/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">Get enough vitamin B12 from animal foods or supplements to counteract your variants and reduce homocysteine levels.</span></p> <h4><strong>Betaine</strong></h4> <p><span style="font-weight: 400;">People with MTRR variants may have suppressed betaine production. To make up for this effect, consume a variety of betaine-rich foods such as [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/12730414"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]:</span></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">Liver meats</span></li> <li style="font-weight: 400;"><a href="https://www.selfhacked.com/blog/quinoa/"><span style="font-weight: 400;">Quinoa</span></a></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Beets</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Wheat germ</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Spinach</span></li> </ul> <p><span style="font-weight: 400;">A study of 860 mothers observed much lower neural tube defect rates for the highest vs. lowest dietary intakes of choline, betaine, and methionine [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/15234930/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Betaine supplementation can have adverse effects on blood lipids and heart health, so you may want to stick with food sources [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3347848/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h4><strong>Folate</strong></h4> <p><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;"> is another crucial nutrient for proper methylation and fetal development. An adequate supply of active folate (methyl-THF), in combination with vitamins B12 and B6, is necessary for MTRR functioning and homocysteine removal [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3026708/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/1444025/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/9587042/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]. Experts recommend folate supplements to all women trying to conceive [</span><a href="https://pubmed.ncbi.nlm.nih.gov/29802877/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><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></p> <ul> <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;">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> </ul> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">Consume a variety of folate-rich foods to balance your genetic effect, support methylation, and lower homocysteine. Consider taking a supplement if you&rsquo;re trying to conceive.</span></p> <h3><strong>Lifestyle</strong></h3> <h4><strong>Limit Alcohol Intake</strong></h4> <p><span style="font-weight: 400;">The primary alcohol byproduct, acetaldehyde, can worsen the impact of your SNPs by inhibiting MTR [</span><a href="https://pubmed.ncbi.nlm.nih.gov/9590515/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]. Alcohol may further impair phosphatidylcholine production by blocking the </span><a href="../../article/fatty-liver-pemt-40"><span style="font-weight: 400;">PEMT</span></a><span style="font-weight: 400;"> enzyme [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/11192332"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Adverse effects of excess ethanol on the methylation cycle can increase the risk of different congenital disorders, known as</span><em><span style="font-weight: 400;"> fetal alcohol spectrum disorders</span></em><span style="font-weight: 400;"> (FASD) [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3779274/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p>
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252 | content_snp_table_4488020421936658_hidden == False
252 | content_learn_more_1819833282773315_key == 1819833282773315
252 | content_learn_more_1819833282773315_blur == True
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252 | content_learn_more_1819833282773315_text == Based on the variants we looked at, your MTRR gene is associated with impaired methylation and slightly higher homocysteine levels. However, this doesn't necessarily reflect your overall methylation & homocysteine status—just one gene related to it. Get more choline and vitamin B12, and follow other gene-based tips to reduce homocysteine. Keep reading to find out more.
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rsIDs = rs1532268,rs1801394,rs1801133
rsStatus = rs1532268,MTRR,chr5,7878066,C,T,,,36,0,Normal
rsStatus = rs1801394,MTRR,chr5,7870860,A,G,,,16,19,HET
rsStatus = rs1801133,MTHFR,chr1,11796321,G,A,C,,40,0,Normal
