Methylation Diet & Activity

Methylation, amongst the many things that rely on proper-functioning methylation, affects our mood, which in turn affects our ability to think clearly, process emotions, have healthy interactions with others, and only control what we can control. Take a look at this methylation diet and activity list to see how it's affecting your mood.

Don't forget to get your exact genetic methylation score to take away the guesswork!

Things that raise your methylation

Nutrient / itemChange
SAMe (supplement)Significant
Betaine/TMG (supplement)Significant
Whole wheat (wheat bran)Significant
Exercise - Light intensity for 60 minutesMedium
Exercise - Medium intensity for 30 minuteMedium
Exercise - Hard intensity for 15 minutesMedium
Melatonin (supplement)Medium
Amaranth and bulgar grainsMedium
Kamut (Khorasan) wheatMedium
Sweet potatoMedium
Turkey breast, veal, or beefMedium
NAC (supplement)Medium
Antioxidants (like blueberries)Medium

Things that lower your methylation

Nutrient / itemChange
Niacin (supplement)Significant
Vitamin C (supplement)Significant
Aged and hard cheesesSignificant
Smoked mackerelSignificant
High fructose corn syrupSignificant
Table sugar (sucrose)Significant
Milk chocolateSignificant
Dried apricots, mangos, papayaSignificant
Canned sardinesSignificant
Tuna (semi-preserved)Significant
Dark chocolateSignificant
Fried foodMedium
Canned food (general)Medium
Smoked food (general)Medium
Tempeh, natto, miso, soy sauceMedium
Dried raisins and datesMedium
Walnuts, cashews, peanutsMedium
Fermented vegetable: pickles, sauerkraut, kimchi, etc.Medium
Fermented dairy: yogurt, sour cream, buttermilk, kefir, etc.Medium
Fish sauceSmall
Semi-hard cheeseSmall
Red pepperSmall
Dried / fermented sausageSmall
Canned fish (general)Small
Kiwi, brocolli, strawberrySmall

Other things (not recommended) that lower methylation are illness, stress, folic acid, aluminum (found in antiperspirant, baking soda, some vaccines, and when food cools while on aluminum foil). Other drinks that lower you methylation (to an unknown degree) are: Kombucha, wine, beer, and alcohol. Other food items that lower (to an unknown degree) include spices like cinnamon, turmeric, cumin; citrus fruits like oranges, limes, lemons, grapefruit; legumes (lentils, beans, peas, chickpeas); and food additives (colorants, preservatives, stabilizers, flavorings).

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