Living with MTHFR: Nutrients You Need

Our bodies need proper nutrition in order to function optimally. The vitamins, minerals, and antioxidants you consume everyday fuels your body, which is great when you are getting the nutrition you need. But what happens when your body has a harder time absorbing and using these nutrients?

When your body is lacking in key nutrition, many issues can arise:

If you aren’t regularly consuming foods that are high in nutrients and instead have a diet consisting of processed foods that lack in nutrition, then your body will begin to have different nutritional deficiencies. Foods high in refined sugar, folic acid, and GMO’s may taste good, but they aren’t providing any nutritional content to your diet.

Sometimes, even with a nutrient-rich diet, your body still can’t get enough of a certain vitamin or mineral. Having an MTHFR mutation plays a role in nutrient absorption and usage. For example, MTHFR mutations cause an inability to adequately convert naturally occurring folate into a reduced and usable form. Therefore, specific supplementation is often needed to improve methylation and increase folate intake.

Fortunately, all these vitamins, minerals, and antioxidants can be increased through supplementation or diet. Understanding the nutrition you need, and how certain nutrient deficiencies affect your body, can help you get on a path towards better health.

B Vitamins

B Vitamins such as Folate, B12, and B6 give our bodies energy. Energy is produced by mitochondria, in the mitochondrial cycle. The mitochondria cycle prefers B vitamins, specifically B12, B6, and Folate to run efficiently.

B Vitamins support methylation, and if you have an MTHFR mutation, this group of vitamins is even more essential for overall health. MTHFR mutations cause an inability to properly methylate. Therefore, individuals with this mutation, often need to supplement with methylated B vitamins to help increase methylation. Click here, for an MTHFR Friendly B Vitamin Complex.

B Vitamins have many other benefits:


COQ10 is an important cofactor in the mitochondrial cycle. With many benefits, one of the biggest is helping the mitochondria produce energy, which reduces fatigue and provides a natural energy boost. Additionally, COQ10 is an antioxidant, meaning it reduces inflammation and free radicals within the body.

COQ10 supports:

  • Cognitive health
  • Heart health
  • Nervous system
  • Immune system
  • Healthy aging
  • Energy production

Looking for a medical grade version of COQ10 with the specific form needed to boost energy levels and support the mitochondria? Click here.

Vitamin D

Vitamin D is an essential nutrient to our bodies. Individuals with MTHFR mutations often have a hard time metabolizing Vitamin D, therefore, supplementation may be needed. Vitamin D is necessary for having a healthy immune system. It supports the immune system and helps protect against infections. Vitamin D promotes the absorption of Calcium in the stomach and aids in bone health. Read more about Vitamin D here.

Benefits of Vitamin D:

  • Reduces inflammation
  • Improves immune system
  • Supports healthy brain function
  • Improves mood and sleep
  • Supports heart health
  • Supports healthy bones and teeth

Need an MTHFR Friendly Vitamin D3? Click here for more information.


Magnesium deficiencies are very common occurrences, especially when exposed to chronic stress or high amounts of sugar consumption. Magnesium is necessary in having a healthy gut environment and improves overall health and wellness. Additionally, Magnesium helps the brain feel relaxed and calm, reducing anxiety provoking thoughts and allowing the body to feel relaxed and at ease. For more information on Magnesium, click here.

Magnesium has many benefits, such as:

  • Supports healthy blood pressure
  • Aids in healthy bone developments
  • Reduces headaches
  • Supports healthy sleep
  • Supports cognitive and mental health
  • Reduces anxiety
  • Supports heart health

Click here for BiomeIQ’s Pure Magnesium Chelate which is a fast-acting powder form of Magnesium Glycinate.

Vitamin C

Vitamin C is essential for a healthy immune system. It helps boost our immunity and reduce illnesses. In addition, by supporting and producing healthy levels of collective tissue and collagen, it maintains healthy skin and reduces acne and redness. Thanks to its role in producing healthy tissues, Vitamin C helps wounds heal and reduces inflammation.

Need a multi-vitamin packed full of the essential vitamins, minerals, and anti-oxidants necessary for individuals with MTHFR Mutations, including Vitamin C? Click here.

How to get the nutrients you need to thrive!

Through diet, supplementation, and creating a healthy gut environment, adding these beneficial nutrients back into your diet can be easy.

Having a diet high in vitamins, minerals, and anti-oxidants.

B vitamins: leafy greens (spinach, lettuce, asparagus, brussel sprouts, broccoli), animal proteins, avocados, beans, peanuts, fresh fruits (banana, oranges, cantaloupe, eggs, dairy (milk, cheese, yogurt).

COQ10: animal proteins, vegetables (broccoli, cauliflower), fruit (oranges, strawberries).

Vitamin D: fatty fish, animal proteins, organ meats, eggs, cheese.

Magnesium: vegetables (spiniach, chard, avocado, carrot), dark chocolate, almonds, peanuts, beans, figs, yogurt, fruits (apples, bananas), peanut butter, potatos, raisins.

Vitamin C: vegetables (peppers, broccoli, brussel sprouts, cabbage, cauliflower, potato, spiniach, peas), fruits (oranges, strawberries, grapefruit, kiwi, cantaloupe).

Healing the gut.

A healthy gut environment creates better nutrient absorption. Having a healthier gut also helps manage inflammation and maintain healthy digestion. One key way to improve gut health is through detoxification. Detoxing helps the body eliminate built up toxins, reduce inflammation, and can add in beneficial nutrients and enzymes to build better gut health.

With MTHFR mutations, we have a harder time eliminating toxins from our bodies because our methylation is impaired. We need methylation to be able to effectively detoxify our bodies. Built up toxins create inflammation within the body, and make it harder for our body to absorb nutrients. Detoxifying the body is beneficial in healing the gut, cleaning the body of toxins, and improving nutrient absorption. Click here for more information on detoxification.

Do you have an MTHFR mutation? Take our survey to get information regarding your specific mutation.

Have questions regarding what supplements to take and lifestyle changes for MTHFR? Email us: Or click here to schedule a free 15-minute consultation call with our MTHFR Experts. We are happy to answer your questions and to help you get on the right path towards feeling better.

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