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Professional Supplements & Nutritional Products Since 1998
Follow This MTHFR Diet For Natural Treatment

Follow This MTHFR Diet For Natural Treatment

An MTHFR diet is an effective natural treatment for MTHFR mutations. MTHFR gene mutations can change the way your body metabolizes and converts nutrients, affecting many bodily functions such as hormone levels, cognitive function, and digestion. Read on to learn what foods to load up on for an effective MTHFR diet.

Follow This MTHFR Diet for Natural Treatment

Healthy Eats to Optimize Your Genes

In this Article:

  1. Folate
  2. Vitamin B12
  3. Vitamin B6
  4. Vitamin B2
  5. Vitamin C
  6. Vitamin D
  7. Vitamin E
  8. Choline
  9. Glutathione
  10. N-Acetyl-Cysteine (NAC)
  11. EPA and DHA

1. Folate

 Folate | Follow This MTHFR Diet For Natural Treatment | mthfr gene mutation


A folate is a group of different compounds found in leafy green vegetables and legumes. Folate is distinct from folic acid. For an MTHFR diet, it’s best to avoid folic acid which is the synthetic form of folate. People with MTHFR deficiency don’t produce enough MTHFR enzymes. These enzymes complete the conversion of folic acid into L-methyl folate, its active form. People with MTHFR gene mutation symptoms must take natural, folate-rich foods. Folate plays an important role in forming healthy red blood cells. Here are the top food sources of folate:

  • Leafy greens: Romaine lettuce, broccoli, cauliflower, asparagus, kale, spinach, cabbage
  • Sprouted legumes: buckwheat, mung beans, chickpeas
  • Fermented foods: miso and kefir
  • Berries: strawberries and raspberries
  • Citrus fruits: oranges and grapefruits

2. Vitamin B12

Vitamin B12 is important for the development of the nervous system and the formation of red blood cells. Note that the different forms of vitamin B12 are not created equal. People with MTHFR gene mutations should consult their physician about the best form of vitamin B12 for their condition. Without adequate amounts of vitamin B12, your body won’t be able to properly use folate. Fortify your MTHFR diet with these vitamin B12-rich foods:

  • Meat: beef, chicken, lamb and mutton, turkey, cured ham, goose or turkey liver
  • Dairy: yogurt, milk from grass-fed cows
  • Cheese: feta, mozzarella, parmesan, swiss
  • Seafood: clams, crab, mussels, octopus, oysters, scallops, shrimp, lobster
  • Fish: mackerel, herring, salmon, tuna, cod, sardines, trout, and bluefish
  • Others: eggs

3. Vitamin B6

Vitamin B6 | Follow This MTHFR Diet For Natural Treatment | mthfr deficiency


Vitamin B6 keeps the immune system and nervous system healthy. It is also beneficial for proper brain development and function. The MTHFR gene regulates the conversion of vitamin B6, vitamin B12, and folic acid into their ‘active’ forms. MTHFR deficiency poses problems in converting supplemental vitamin B6 into its active form. Boost vitamin B6 into your MTHFR diet with these foods:

  • Meat: beef, chicken, pork tenderloin, turkey
  • Vegetables: asparagus, bell peppers, broccoli, garlic, potatoes, spinach
  • Fruits: avocado, banana
  • Fish: cod, halibut, salmon, snapper, yellowfin tuna
  • Cereals: rice and wheat bran, brown rice, buckwheat flour
  • Nuts: cashews, chestnuts, hazelnuts, lentils, peanuts, pistachios

4. Vitamin B2 or Riboflavin

Vitamin B2 or riboflavin is beneficial for many of our body’s processes. This vitamin breaks down carbohydrates, proteins, and fats to produce energy. Vitamin B2 is a water-soluble nutrient that cannot be stored in the body. Restore your vitamin B2 levels every day because it is flushed out of the body daily. Vitamin B2 supplements can help patients with MTHFR deficiency manage their blood pressure. Add these foods to your daily MTHFR diet to restore your vitamin B2 every day:

  • Meat: beef and lamb liver, venison
  • Fish: mackerel, salmon, trout
  • Vegetables: cremini mushrooms, green peas, spinach, sun-dried tomatoes, collard greens
  • Dairy: cow’s milk, yogurt, cheese
  • Nuts: almonds
  • Seeds: sesame seeds, wheat bran
  • Spices: chili powder, paprika
  • Others: eggs

5. Vitamin C

Vitamin C | Follow This MTHFR Diet For Natural Treatment | mthfr gene mutation


Vitamin C is one of the most potent nutrients for MTHFR treatment. This antioxidant can boost the body's folate levels by 50%. Vitamin C interacts with MTHFR gene mutations to modulate the level of folate. Adequate folate levels depend on sufficient levels of vitamin C. Achieve an antioxidant-rich MTHFR diet by eating copious amounts of fruits and vegetables.

6. Vitamin D

Vitamin D promotes calcium absorption in the stomach. This enables the development of strong bones. People with MTHFR gene mutations have vitamin D deficiency because vitamin D is metabolized in the liver and kidneys. MTHFR deficiency decreases metabolism. This results in a highly toxic liver that can’t metabolize vitamin D efficiently. Sun exposure is one of the best ways to fortify an MTHFR diet with vitamin D. Aside from sunlight, you can also get this vitamin through these foods:

  • Meat: beef, liver, pork
  • Fish: catfish, flounder, herring, mackerel, oysters, salmon, sardines, and tuna
  • Others: caviar, eggs, mushrooms, milk

7. Vitamin E

Vitamin E | Follow This MTHFR Diet For Natural Treatment | mthfr deficiency


Vitamin E is an antioxidant that helps slow down cell-damaging processes. It is a popular ingredient in many skincare products and supplements. Vitamin E promotes strong immunity and healthy skin and eyes. It can be difficult to acquire adequate amounts of vitamin E from just the food we eat. Here are some foods containing vitamin E to add to your MTHFR diet.

  • Vegetables: asparagus, basil, bell peppers, collard greens, green olives, kale, mustard greens, spinach, Swiss chard, tomatoes, turnip greens
  • Fruits: apricots, avocado, kiwi, papaya
  • Nuts: almonds, peanuts, pine nuts, sunflower seeds
  • Spices: chili powder, oregano, paprika

8. Choline

Choline is an essential nutrient for the body's normal function and health. MTHFR gene mutations increase your body’s need for choline. It’s important to get methyl folate in your MTHFR diet. Increasing choline can be an alternative supply of methyl groups. Creatine supplements conserve your body’s methyl folate stores by reducing its use. Good food sources of choline include the following:

  • Meat: beef, chicken, liver, rabbit, turkey
  • Seafood: salmon, sardines, scallops, shrimp, tilapia (fish)
  • Vegetables: beets, broccoli, Brussels sprouts, cauliflower, collard greens, spinach, Swiss chard, sweet potato
  • Others: eggs, pasta (bread and biscuits), peanut butter, quinoa, mutton, sunflower seeds

9. Glutathione

Glutathione | Follow This MTHFR Diet For Natural Treatment | mthfr supplements


Glutathione is a substance which the liver produces. People with MTHFR gene mutations have a glutathione deficiency, making them more susceptible to stress and toxins. Glutathione is the body’s most potent antioxidant and detoxifier. This is why it's a crucial nutrient for an MTHFR diet. The liver needs glutathione to carry out its detoxification processes. Boost your body’s glutathione levels with these food sources:

  • Fruits: avocados, bilberry, melons, peaches, strawberries, watermelon
  • Vegetables: asparagus, beets, bok choy, broccoli, Brussels sprouts, cabbage, cardamom, cauliflower, turnips, collards, garlic, horseradish, kale, okra, onions, raw spinach, watercress
  • Nuts: Brazil nuts, walnuts
  • Spices: cinnamon, mustard, rosemary, turmeric
  • Others: eggs, rice bran

10. N-Acetyl-Cysteine (NAC)

N-Acetyl-Cysteine (NAC), also known as acetylcysteine, helps the body build antioxidants. NAC’s main benefit is supporting the body’s detoxification processes. It also helps boost the production of glutathione. NAC is a good MTHFR supplement to take because its most common use is for liver support. It's more common to take NAC as a supplement. But, these food sources supply an MTHFR diet with adequate amounts of NAC:

  • Vegetables: Brussels sprouts, garlic, onions, sweet bell peppers
  • Nuts and seeds

11. EPA and DHA


EPA and DHA are omega-3 fatty acids that support healthy aging. These fatty acids rebuild and produce new cells. Supply your MTHFR diet naturally with omega-3’s by eating these foods:

  • Meat: beef
  • Seeds: flax seeds
  • Seafood: anchovies, caviar, halibut, herring, salmon, sardines, scallops, shrimp, swordfish, tuna
  • Nuts: walnuts

Learn more about the MTHFR diet and gene mutations! Check out this video from Joe Leech of Diet vs Disease:


People with MTHFR gene mutations have nutrient deficiencies that affect normal bodily processes. The vitamins they lack can be replenished with MTHFR diets loaded with essential nutrients. Consult your MTHFR practitioner for the nutrients which you need more of based on your condition. Boost your MTHFR treatment the natural way with a well-balanced, hearty diet!

How do you maintain a well-balanced MTHFR diet? Share them with us in the comments section below!

Up Next: What Is MTHFR? Gene Mutation Diagnosis, Symptoms And Natural Remedies

DISCLAIMER: These statements have not been evaluated by the Food and Drug Administration. None of the nutritional products mentioned are intended to Diagnose, Treat, Cure or Prevent Any Disease.