Ben Lynch MTHFR Protocol

Do you struggle with depression, anxiety, autoimmune issues, sleep issues, short temper and/or migraines? On some days, do you feel super down and depressed, but on other days you seem to have great focus and get tons of stuff done? Do you tend to feel better after eating certain foods… like lots of leafy greens? 🙂 Guess what? Your genetic expression might have a say.

Dr. Ben Lynch, a naturopathic doctor out of Seattle, Washington, has worked extensively with epigenetics and the power of genetic expression. In his popular book, Dirty Genes (2018), Dr. Lynch uncovers seven common “dirty” genes which have a far reaching effect on the human body. He emphasizes how we all have the power to change our genetic expression, and are not doomed to our genetic makeup.

MTHFR Gene

Here, we’re going to look at one specific “dirty” gene, MTHFR, which supports methylation, an important process that enables more than 200 of your body’s vital functions, including genetic expression (Lynch, 2018).

When the MTHFR is considered “dirty,” its’ not doing the job its’ supposed to do, such as metabolizing nutrients, balancing brain chemistry and inflammation, repairing damaged cells, and many other important tasks. Birth-control pills, hormone replacement therapy, and even certain bioidentical hormones can strain the MTHFR gene.

MTHFR can also be disrupted by poor diet, lack of exercise, too much exercise, environmental toxins and stressors, and poor sleep. In addition, all of our genes interact with each other in complex ways; when one gene gets “dirty,” the others may get messy too.

Possible indicators of disrupted MTHFR

According to Dr. Lynch, here are some additional markers possibly indicating a “dirty” MTHFR gene:

• Hypothyroidism
• Anxiety, depression, and/or symptoms of bipolar disorder
• Low white blood count
• A need for IVF or significant interventions in order to become pregnant and go full term
• One or more of your children are on the autism spectrum or have Down syndrome
• You experience significant menstrual cramping and have clots in menstrual fluid
• Your homocysteine levels are routinely high
• Folate and/or B12 levels are elevated
• You can’t tolerate alcohol of any type well

In addition, Wan et al. (2018) also highlight the role of MTHFR activity in mental health. Reduction of MTHFR activity has been associated with an onset of several psychiatric diseases, schizophrenia, bipolar disorder, depression, autism, and ADHD.

On the other end of the spectrum, when the MTHFR gene is working properly, you will experience some remarkable strengths, such as sharp alertness and focus, decreased risk of colon cancer, excellent DNA repair, and impressive levels of productivity.

Understanding and Treating the Methylation Cycle

Dr. Lynch refers to the MTHFR as the “methylation master” because its’ the gene that kicks start the Methylation Cycle. More than two hundred of our body’s vital functions rely on methylation — such as skin repair, digestion, detoxification, and more.

Dr. Lynch describes these functions as “gardens” located throughout our entire bodies. The Methylation Cycle is like an irrigation system, drawing water from a clean lake and distributing it to all the gardens as needed. If something blocks or dirties the irrigation system, the gardens won’t get the clean water they need. In a similar way, when our Methylation Cycle is blocked or hindered in some way, our body’s processes won’t work properly.

You may be wondering… what types of things clog or slow down our methylation cycle, or “irrigation system”? The culprits: harmful chemicals, nutritional deficits, chronic inflammation, leaky gut, and chronic stress.

Treating the Methylation Cycle and MTHFR

B-Vitamins and Magnesium

In treating the Methylation Cycle, it’s important to get enough B vitamins. If you are deficient in B vitamins your Methylation Cycle won’t work properly. Make sure you’re getting enough nutrient rich B-12 foods such as red meats, salmon, clams, eggs, and mussels. Riboflavin/B-2 is also crucial to the functioning of the MTHFR gene.

To get enough riboflavin in your diet, include foods such as spinach, almonds, and liver. Ensure you’re getting enough B-6 by eating plenty of leafy greens, and incorporating adequate amounts of lentils, beans, peas, and squash. Magnesium, another key nutrient in the MTHFR cycle can be found in nuts, seeds, fish, and avocados.

SAMe

SAMe, pronounced “Sammy,” is another key player. SAMe (biochemically known as S-adenosylmethionine) helps facilitate the Methylation Cycle by passing on methyl groups on to the two hundred or so functions throughout the body that need them. The MTHFR plays a crucial role in regulating the levels of SAMe, which is a fine-tuned, balancing act.

SAMe is often sold in supplement stores across the US, but in Europe, you actually need a prescription. SAMe has been shown to help alleviate stress, depression, anxiety, chronic fatigue among many other conditions. SAMe is not for everyone, however, and it’s important to talk with your doctor before supplementing with it.

Additional Suggestions

Here are a few more suggestions from the Ben Lynch MTHFR protocol: (found on pg. 89-91 in Dirty Genes):

• Allow your moods to ebb and flow without letting them rule your life
• Avoid synthetic folic acid completely – in supplements, energy bars, foods, and drinks
• Filter your drinking water to remove arsenic, chlorine, and other unwanted chemicals from your water
• Avoid cow’s milk
• Avoid exposure to industrial chemicals and heavy metals
• Reduce or avoid alcohol
• Avoid nitrous oxide
• Decrease stress levels through exercise, meditation, and stress-relieving activities
• Prioritize deep, restorative sleep – one of the best stress-reducers!

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Looking for additional ways to improve your health and mental health by targeting underlying symptoms at their core? Consider the role of gluten, and how it might affect mood, focus, anxiety, and energy. Read more: Gluten and Anxiety

References

Lynch, B. (2018). Dirty Genes. Harpercollins Pubishers: New York, NY.

Wan, L., Li, Y., Zhang, Z., Sun, Z., He, Y., & Li, R. (2018). Methylenetetrahydrofolate reductase and psychiatric diseases. Translational psychiatry, 8(1), 242. doi:10.1038/s41398-018-0276-6