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 / item | Change |
| SAMe (supplement) | Significant - Up |
| Betaine/TMG (supplement) | Significant - Up |
| Whole wheat (wheat bran) | Significant - Up |
| Quinoa | Significant - Up |
| Beets | Significant - Up |
| Exercise - Light intensity for 60 minutes | Medium - Up |
| Exercise - Medium intensity for 30 minute | Medium - Up |
| Exercise - Hard intensity for 15 minutes | Medium - Up |
| Melatonin (supplement) | Medium - Up |
| Amaranth and bulgar grains | Medium - Up |
| Kamut (Khorasan) wheat | Medium - Up |
| Sweet potato | Medium - Up |
| Turkey breast, veal, or beef | Medium - Up |
| NAC (supplement) | Medium - Up |
| Antioxidants (like blueberries) | Medium - Up |
Things that lower your methylation
| Nutrient / item | Change |
| Niacin (supplement) | Significant - Down |
| Vitamin C (supplement) | Significant - Down |
| Aged and hard cheeses | Significant - Down |
| Acerola | Significant - Down |
| Smoked mackerel | Significant - Down |
| High fructose corn syrup | Significant - Down |
| Table sugar (sucrose) | Significant - Down |
| Milk chocolate | Significant - Down |
| Dried apricots, mangos, papaya | Significant - Down |
| Canned sardines | Significant - Down |
| Tuna (semi-preserved) | Significant - Down |
| Dark chocolate | Significant - Down |
| Banana | Significant - Down |
| Avocado | Significant - Down |
| Sourdough | Medium - Down |
| Fried food | Medium - Down |
| Canned food (general) | Medium - Down |
| Smoked food (general) | Medium - Down |
| Tempeh, natto, miso, soy sauce | Medium - Down |
| Dried raisins and dates | Medium - Down |
| Walnuts, cashews, peanuts | Medium - Down |
| Champagne | Medium - Down |
| Vinegar | Medium - Down |
| Fermented vegetable: pickles, sauerkraut, kimchi, etc. | Medium - Down |
| Fermented dairy: yogurt, sour cream, buttermilk, kefir, etc. | Medium - Down |
| Fish sauce | Small - Down |
| Semi-hard cheese | Small - Down |
| Red pepper | Small - Down |
| Guava | Small - Down |
| Dried / fermented sausage | Small - Down |
| Canned fish (general) | Small - Down |
| Kiwi, brocolli, strawberry | Small - Down |
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).
