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

Things that lower your methylation

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

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