MTHFR and OCD: Understanding the connection and living well
You've probably heard of MTHFR. But what does it actually mean, for your mental health and your OCD recovery, to have an MTHFR variant?
Firstly, what we're discussing is genetic variations. Humans all over the world have them and we inherit them from parents. They are common. They are not genetic mutations, although they are sometimes incorrectly called this.
Secondly, we all have the MTHFR gene. It provides instructions for making the methylenetetrahydrofolate reductase (MTHFR) enzyme involved in your methylation/folate cycle. The methylation/folate cycle is a daily, constant process involving transfer of methyl groups that occurs in our cells and is crucial for our mental and physical wellbeing.
Many people - especially Hispanics, Europeans, East Asians and Southeast Asians - have a variation on their MTHFR gene. Two of the most common variations are C677T and A1298C.
If you have an MTHFR genetic variation, this lowers the function of your folate/methylation cycle.
When your folate cycle is functioning at lowered capacity, this can have negative effects on:
your nutrient availability (especially vitamins B2, 6, 9 and 12, the amino acid glycine, and compounds creatine and choline),
your fertility,
your body's ability to break down homocysteine and maintain cardiovascular health,
your body's ability to break down histamine (think worsened PMS, OCD, anxiety and insomnia),
liver detoxification (reduced ability to excrete mold toxins and fight infections like strep, Lyme, and Covid, reduced ability to conjugate and detox estrogen leading to PMS, and headaches, and acne),
your body's ability to make neurotransmitters, creatine, and red blood cells (think mental health conditions and fatigue).
Dr Chris Masterjohn (PhD Nutrition) also states that MTHFR genetic variations are linked to liver disease, birth defects, depression, anxiety, OCD, sleep problems, possibly cancer (researchers continue to look at a possible link between folate deficiency and cancer), an increased startle response, and muscular tension.
However, your genetics are your TENDENCY, not your destiny.
There is much that can be done, through nutrition and lifestyle changes, to support yourself in living well with an MTHFR variant.
But first...what's the specific connection between having an MTHFR variant, and OCD?
The link between having an MTHFR genetic variant and mental health conditions such as OCD and anxiety (and the often-associated insomnia, fatigue, PMS, etc.) may involve the following.
How to support your methylation and OCD recovery
***
As someone who lives with an MTHFR genetic variant and who overcame 20 years of suffering with OCD, I know it's definitely possible to live well with an MTHFR genetic variant AND reduce the symptoms of OCD by taking a wholistic approach.
Want more information or support? Find out more about booking your appointment, or get my ebook.
References
Ethnogeographic prevalence and implications of the 677C>T and 1298A>C MTHFR polymorphisms in US primary care populations - PMC
Your "MTHFR" Is One of 26 Nutrient Deficiencies
Did you know the liver helps your immune system fight against infection? - The Liver Clinic
Creatine biosynthesis and transport in health and disease - ScienceDirect
Chemical imbalance in the forebrain underpins compulsive behaviour and OCD | University of Cambridge
Health Tips for MTHFR | MTHFR Support Australia
You've probably heard of MTHFR. But what does it actually mean, for your mental health and your OCD recovery, to have an MTHFR variant?
Firstly, what we're discussing is genetic variations. Humans all over the world have them and we inherit them from parents. They are common. They are not genetic mutations, although they are sometimes incorrectly called this.
Secondly, we all have the MTHFR gene. It provides instructions for making the methylenetetrahydrofolate reductase (MTHFR) enzyme involved in your methylation/folate cycle. The methylation/folate cycle is a daily, constant process involving transfer of methyl groups that occurs in our cells and is crucial for our mental and physical wellbeing.
Many people - especially Hispanics, Europeans, East Asians and Southeast Asians - have a variation on their MTHFR gene. Two of the most common variations are C677T and A1298C.
If you have an MTHFR genetic variation, this lowers the function of your folate/methylation cycle.
When your folate cycle is functioning at lowered capacity, this can have negative effects on:
your nutrient availability (especially vitamins B2, 6, 9 and 12, the amino acid glycine, and compounds creatine and choline),
your fertility,
your body's ability to break down homocysteine and maintain cardiovascular health,
your body's ability to break down histamine (think worsened PMS, OCD, anxiety and insomnia),
liver detoxification (reduced ability to excrete mold toxins and fight infections like strep, Lyme, and Covid, reduced ability to conjugate and detox estrogen leading to PMS, and headaches, and acne),
your body's ability to make neurotransmitters, creatine, and red blood cells (think mental health conditions and fatigue).
Dr Chris Masterjohn (PhD Nutrition) also states that MTHFR genetic variations are linked to liver disease, birth defects, depression, anxiety, OCD, sleep problems, possibly cancer (researchers continue to look at a possible link between folate deficiency and cancer), an increased startle response, and muscular tension.
However, your genetics are your TENDENCY, not your destiny.
There is much that can be done, through nutrition and lifestyle changes, to support yourself in living well with an MTHFR variant.
But first...what's the specific connection between having an MTHFR variant, and OCD?
The link between having an MTHFR genetic variant and mental health conditions such as OCD and anxiety (and the often-associated insomnia, fatigue, PMS, etc.) may involve the following.
- The connection between creatine, which methylation produces* (*when it's working well), and creatine's positive effects on the brain, including its role in modulating GABAergic and Glutamatergic pathways. Research has found people with OCD have alterations of GABA, serotonin, dopamine, and glutamate function.
- Reduced ability to make neurotransmitters owing to lack of B vitamins.
- High histamine / histamine intolerance owing to B vitamin and glycine deficiencies and the impact of high histamine on histamine receptors found throughout the Central Nervous System. This often manifests as anxiety, insomnia, digestive issues (diarrhoea, nausea, vomiting), itchy skin, runny nose, and worsened OCD, anxiety, and insomnia just before your period.
- Elevated estrogen caused by impaired liver detoxification and high histamine, which can lead to worsened anxiety and OCD, especially around your period.
- Reduced ability to fight infections and toxins that can lead to neuroinflammation (e.g., strep, mold).
How to support your methylation and OCD recovery
- Get blood tests to check your homocysteine, B12, folate, and liver function, plus the other standard checks (CBC, lipids, kidney function, full iron studies), then see a nutritionist or naturopath experienced in MTHFR support.
- Consider genetic testing if you have the budget.
- It's worth noting that the food sources of many nutrients that support methylation have become, well, unfashionable in recent years. Organ meats (especially liver!), red meat, eggs, and salmon are all wonderful sources of B2, B6, B12, and choline. Yet we have been taught that meat is full of saturated fat and therefore bad for our hearts (untrue), that plant-based is best for health (it really isn't), and other scientifically inaccurate and harmful narratives. I wholly recommend eating meats, fish or eggs daily for anyone affected by an MTHFR genetic variant, and anyone working on wholistic OCD recovery. Keep in mind that your body can only absorb so much of a certain nutrient daily, so you don't need to eat red meat or liver three times a day (and this would be a lot of work for your digestive system!). But eating red meat a few times a week, and liver once a week, would be a good start. If you prefer white meats, aim to eat red meat and liver at least four times a month.
- Support your liver by taking a good break from caffeine and alcohol.
- Don't self-prescribe supplements (especially forms of folate). Undermethylated people can feel much worse if you suddenly accelerate methylation. Get professional guidance from a nutritionist or naturopath experienced in MTHFR support, at least for the first six months. Some supplements are more helpful in the early stages of support, others are best introduced later when methylation has been improved. And some forms of supplements may well be difficult to metabolize/absorb, given your genetic tendencies.
- Be mindful which medications you take and for how long, as some have folate and B12 blocking and depleting effects. Antacid and reflux drugs are a common example of a medication known to inhibit B12 absorption. Talk to your doctor about any medication you are prescribed and your increased need for folate and B12 because of your MTHFR variation, and consider taking methyl-folate concurrently if you must take a folate-blocking drug. (NOTE: in the case of cancer, folate-blocking drugs may be needed. Talk to your doctor.)
- Eat more folate-rich and vitamin B2-rich foods: liver, legumes, and leafy greens (the three Ls!)
- Support your body's detoxification pathways (liver, bowels, kidney) by drinking filtered water, enjoying dandelion tea/coffee, eating plenty of fibre (oats, apples, kiwifruit, lentils, pumpkin and sunflower seeds, leaving skins on washed potatoes), having Infrared saunas.
- Avoid processed foods containing folic acid. It's a synthetic form of folate and can inhibit certain steps in your methylation cycle, which you don't want. Many supermarket breakfast cereals and supermarket baked goods contain folate.
***
As someone who lives with an MTHFR genetic variant and who overcame 20 years of suffering with OCD, I know it's definitely possible to live well with an MTHFR genetic variant AND reduce the symptoms of OCD by taking a wholistic approach.
Want more information or support? Find out more about booking your appointment, or get my ebook.
References
Ethnogeographic prevalence and implications of the 677C>T and 1298A>C MTHFR polymorphisms in US primary care populations - PMC
Your "MTHFR" Is One of 26 Nutrient Deficiencies
Did you know the liver helps your immune system fight against infection? - The Liver Clinic
Creatine biosynthesis and transport in health and disease - ScienceDirect
Chemical imbalance in the forebrain underpins compulsive behaviour and OCD | University of Cambridge
Health Tips for MTHFR | MTHFR Support Australia