Have you ever taken supplements or eaten “healthy” but still struggled with fatigue, brain fog, or mood imbalances? For many people, the answer lies in a single gene that affects how the body processes vital nutrients — the MTHFR gene.
At TRUMARK, we specialize in methylated vitamins that work with your biology, not against it. Understanding the MTHFR gene is the first step toward restoring balance, improving energy, and supporting optimal methylation. In this article, we’ll explain what MTHFR is, what it means if you have a gene variant, and how to support your body naturally through nutrition, lifestyle, and targeted supplementation.
What Is the MTHFR Gene?
MTHFR stands for MethyleneTetraHydroFolate Reductase — the enzyme your body uses to convert folate (vitamin B9) into its active, usable form, 5-MTHF (methylfolate). This conversion is essential for methylation, the process that helps your body create energy, regulate hormones, and repair DNA.
In simple terms: without a properly functioning MTHFR enzyme, your body can’t efficiently activate folate or B12 — and that means your methylation cycle can’t run at full speed.
What Happens When MTHFR Isn’t Working Properly?
When your MTHFR enzyme activity is reduced, the conversion of folate into methylfolate slows down. That means your body produces fewer methyl groups — the chemical “keys” that turn important processes on and off throughout your cells.
This can cause a ripple effect across many areas of health, leading to symptoms that often seem unrelated:
- Low energy or chronic fatigue
- Brain fog and difficulty focusing
- Mood swings, anxiety, or low motivation
- Elevated homocysteine levels
- Hormonal imbalances or fertility challenges
- Sensitivity to certain medications or toxins
These issues aren’t caused by the gene itself, but by the nutrient bottleneck it creates — your body simply can’t activate the folate and B12 it needs to keep methylation running smoothly.
Common MTHFR Gene Variants
There are two main types of MTHFR gene variants (also called polymorphisms):
- C677T — The most common variant, associated with reduced enzyme efficiency (30–70% less activity).
- A1298C — A milder variant that may impact neurotransmitter production and mood regulation.
You can inherit one (heterozygous) or two (homozygous) copies of these variants from your parents. The more copies you have, the slower your MTHFR enzyme tends to work — which increases your need for methylated nutrients like 5-MTHF and methylcobalamin (B12).
How to Find Out If You Have an MTHFR Variant
You can learn about your MTHFR status through:
- Genetic testing services (such as 23andMe or MyHeritage) — many include MTHFR in their reports.
- Functional medicine labs that test methylation and homocysteine levels directly.
- Indirect clues from symptoms or lab markers — elevated homocysteine or persistent low B12/folate may suggest an MTHFR issue.
However, testing isn’t required to benefit from methylation support. Because MTHFR variants are so common — affecting up to 50% of the population — using methylated vitamins is a safe and effective way to support your biology regardless of genetic testing.
Why MTHFR Matters for Methylation
The MTHFR enzyme is at the center of your body’s methylation cycle. It converts dietary folate or folic acid into 5-MTHF (methylfolate) — the active form your body uses to produce neurotransmitters, detoxify hormones, and generate energy.
When this conversion process is sluggish, your methylation slows — and that affects every major system in the body, including:
- Brain and mood: Low methylation reduces serotonin and dopamine production.
- Heart health: Poor methylation leads to high homocysteine levels, which can damage blood vessels.
- Hormone balance: Methylation clears estrogen and cortisol from the body.
- Liver detoxification: Methylation helps eliminate toxins and heavy metals.
- Energy metabolism: Folate and B12 are required for red blood cell formation and mitochondrial activity.
Folic Acid vs. Methylfolate — The MTHFR Connection
If you have an MTHFR variant, folic acid — the synthetic form of vitamin B9 — is not your friend. Your body must convert folic acid into methylfolate before it can be used, but this process depends on an efficient MTHFR enzyme.
For people with slow or impaired MTHFR function, this conversion is limited — meaning that most folic acid remains “stuck” and unusable. Over time, unmetabolized folic acid can even build up in the bloodstream, blocking real folate from entering cells.
The better choice? Methylfolate (5-MTHF) — the natural, biologically active form of folate that bypasses the MTHFR enzyme entirely and goes straight to work.
The Role of B12 in MTHFR Support
Folate and B12 work hand in hand. If one is low, the other can’t function properly. In MTHFR variants, both nutrients need to be in their methylated, active forms — 5-MTHF and methylcobalamin — for methylation to run efficiently.
Without enough methylated B12, folate can get “trapped” in an inactive state, leading to symptoms that mimic B12 deficiency even if you’re getting enough from your diet. That’s why TRUMARK’s formulas always pair methylfolate with methylcobalamin — so both nutrients work synergistically for real results.
Natural Ways to Support MTHFR Function
While you can’t change your genes, you can absolutely optimize how they express themselves. Here’s how to support your methylation and MTHFR health naturally:
1. Choose Methylated Supplements
- Look for 5-MTHF (methylfolate) instead of folic acid.
- Choose methylcobalamin (B12) or adenosylcobalamin instead of cyanocobalamin.
- Include P5P (B6) and R5P (B2) — coenzymes that enhance methylation enzyme efficiency.
2. Eat a Folate-Rich Diet
- Focus on natural folate sources like spinach, kale, asparagus, lentils, and beets.
- Add eggs, salmon, and grass-fed liver for B12 and choline support.
- Limit processed and fortified foods that contain synthetic folic acid.
3. Manage Stress
- Chronic stress burns through B vitamins and slows methylation.
- Practice mindfulness, deep breathing, or exercise daily to restore balance.
4. Support Detoxification
- Stay hydrated and sweat regularly (through exercise or sauna).
- Eat cruciferous vegetables like broccoli and cauliflower to support liver enzymes.
- Use choline and TMG (betaine) for extra methyl donors.
5. Get Quality Sleep
- Your body restores methylation and clears toxins during deep sleep.
- Aim for 7–9 hours per night and keep a consistent bedtime routine.
6. Limit Toxin Exposure
- Use natural cleaning and skincare products to reduce chemical load.
- Filter your drinking water and avoid smoking or excessive alcohol.
How TRUMARK Supports MTHFR Health
TRUMARK was built on one simple belief: your body deserves nutrients it can actually use. That’s why every TRUMARK supplement is formulated for methylation efficiency and MTHFR compatibility.
- No folic acid — only 5-MTHF (active methylfolate)
- No cyanocobalamin — only methylcobalamin and adenosylcobalamin
- Coenzyme forms of B2 (R5P) and B6 (P5P) for enhanced absorption
- Third-party tested for purity, potency, and bioavailability
We design our formulas for real human biology — not just the “average” person on paper. Whether you know you have an MTHFR variant or simply want to optimize your body’s methylation, TRUMARK provides the right tools to help you feel and function at your best.
The Bottom Line
The MTHFR gene affects how efficiently your body processes folate and B12 — and therefore, how well your methylation system works. While genetic variants are common, their effects can be minimized with the right nutrients, diet, and lifestyle habits.
By choosing methylated vitamins like 5-MTHF and methylcobalamin, eating folate-rich foods, managing stress, and supporting detox pathways, you can empower your body to function optimally — regardless of your genetics.
At TRUMARK, we call that living in alignment with your biology — because Methylation Matters.