MTHFR and Food What You May Find Helpful

Why is food such a big part of the management of MTHFR gene mutation?

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Food plays a crucial role in managing MTHFR gene mutation

Food contains nutrients that are necessary for proper methylation, a process that is affected by the mutation.

Methylation is a biochemical process that involves the transfer of a methyl group (CH3) to molecules such as DNA, RNA, and proteins.

This process is important for the regulation of gene expression, detoxification, and many other metabolic pathways in the body.

Individuals with MTHFR gene mutations may have difficulty converting folate (vitamin B9) into its active form, which is needed for methylation to occur.

This can result in decreased methylation capacity and increased levels of homocysteine, which is a risk factor for various health conditions such as heart disease, stroke, and dementia.

Supporting methylation for those with MTHFR

To support methylation and reduce the risk of health complications, individuals with MTHFR gene mutations are often advised to consume a diet rich in nutrients that support methylation, such as folate, vitamin B12, choline, and betaine.

Foods that are high in these nutrients include leafy greens, beans, nuts, seeds, liver, and eggs.

In addition to consuming a nutrient-dense diet, individuals with MTHFR gene mutations may also benefit from avoiding foods that are processed, high in sugar, and low in nutrients, as these can increase inflammation and oxidative stress in the body, further affecting methylation capacity.

What do we cover when it comes to Food and


The short answer is a bunch of things but we are only just getting started. One of our many learnings was the importance of Folate for those with the MTHFR Gene mutation.

The importance of folate-rich foods for MTHFR gene mutation: This article discusses a little on the benefit of consuming foods that are high in naturally occurring folate, such as leafy greens, beans, and fortified cereals. We try to give you an overview of some the foods to target.

We cover the role of B vitamins in MTHFR gene mutation but more so where we get ours from. We also cover a number of other supplements that you may find helpful.

One of the biggest learnings that we had was the foods to avoid if you have MTHFR for when you have the MTHFR gene mutation:

This article may highlight foods that may exacerbate symptoms or health issues associated with MTHFR gene mutations, such as processed foods, high-fat foods, and alcohol. It may also discuss the potential benefits of reducing or eliminating these foods from one’s diet.

But what about foods that we can eat with the MTHFR mutation?

So yes we also go into some of the best foods to eat when you have the MTHFR gene mutation.

And while we follow a whole foods, plant-based diet for managing our MTHFR gene mutation, we know that not everyone will go there straight away.

So in this article we try to give you some non plant based options as well.

But through research and experimentation we have found that a diet rich in whole, plant-based foods may be particularly beneficial for individuals with MTHFR gene mutations, as it may provide a range of nutrients that support methylation pathways and overall health.

Then here is our top 10 tips to managing our MTHFR gene mutation

  1. Avoid processed and packaged foods as much as possible.
  2. Eat a well-balanced diet with plenty of fruits, vegetables, lean proteins, and healthy fats.
  3. Consider eating organic foods to reduce exposure to toxins and pesticides.
  4. Avoid foods high in folic acid, such as enriched bread and cereal, as it can block folate absorption in those with MTHFR gene mutation.
  5. Eat foods high in folate, such as leafy greens, broccoli, asparagus, avocado, and beans.
  6. Consider supplementing with methylfolate, the active form of folate, to ensure adequate folate levels.
  7. Limit intake of caffeine, alcohol, and tobacco, which can deplete folate levels.
  8. Consider incorporating foods high in B vitamins, such as eggs, salmon, spinach, and almonds, into your diet.
  9. Avoid consuming high doses of synthetic B vitamins, such as those found in supplements, which can be harmful to those with MTHFR gene mutation.
  10. Work with a healthcare professional to develop a personalized diet plan based on your unique needs and genetic profile.

We would also love to hear your success stories as we are thinking about a bit of a success story section to inspire others and let them know that life can be awesome so please share them with us at so we can bring it together!