So, now we can picture the process let's go deep…What is actually happening during Methylation?

Methylation is a biochemical process that involves the transfer of a methyl group (one carbon atom and three hydrogen atoms, CH₃) to other molecules. This process occurs billions of times per second in the body and is critical for providing the instruction manual for numerous cellular functions, including:

  1. DNA synthesis and repair: Maintains genetic stability and prevents mutations.
  2. Gene expression regulation: Controls which genes are "switched on or off."
  3. Neurotransmitter production: Influences mood, sleep, and cognition by synthesising serotonin, dopamine, and melatonin.
  4. Detoxification: Processes toxins and hormones in the liver.
  5. Hormonal balance: Breaks down and eliminates oestrogen and other hormones.
  6. Energy production: Supports mitochondrial function and metabolism.
  7. Immune response: Regulates inflammation and autoimmunity.

 

So if we revisit our analogy of the Amazon Warehouse... 

What Keeps the Delivery System Running Smoothly?

Just like Amazon needs resources to keep up with demand (label printers, staff, and trucks), your body needs key nutrients like B vitamins, folate, and choline to produce the “labels” (called methyl groups). These labels are crucial for:

  • Shipping toxins out of your body (detoxification).
  • Delivering energy where it’s needed.
  • Balancing hormones and stabilising mood.
  • Repairing your DNA to keep your body functioning optimally.

 

Why It’s Especially Important During Perimenopause

During perimenopause, your body’s delivery system gets extra busy. Hormonal changes are like a surge in orders during a holiday sale—demand skyrockets, and the system can struggle to keep up. If your nutrient “supplies” are running low, you may experience fatigue, weight gain, or mood swings because packages aren’t being processed efficiently.

 

How to Support Your Body’s Delivery System

To keep your methylation system running smoothly, stock up on the right “supplies”:

  • B vitamins (found in eggs, fish, and fortified cereals).
  • Folate (in leafy greens like spinach, kale, and broccoli).
  • Choline (from eggs, salmon, and chicken).

Eating a nutrient-rich diet is like making sure the warehouse is fully equipped with the best tools and resources, ensuring every package gets labelled and delivered on time.

 

By supporting your body’s Amazon delivery system (methylation), you’ll feel more energised, balanced, and ready to handle the perimenopause “rush hour”!

 

 

 

Methylation and Women’s Health

1. Perimenopause and Hormonal Balance

  • Oestrogen Detoxification:
    • Methylation is critical for breaking down oestrogen in the liver. If methylation is impaired, oestrogen may build up, leading to oestrogen dominance, which can cause symptoms like:
      • Weight gain.
      • Breast tenderness.
      • Heavy or irregular periods.
      • Mood swings.
  • Efficient methylation ensures proper clearance of oestrogen metabolites, which reduces the risk of hormone-driven conditions like fibroids, endometriosis, or breast cancer.

2. Mental Health and Cognitive Function

  • Declining oestrogen levels in perimenopause can affect mood and cognition. Proper methylation supports:
    • Neurotransmitter synthesis: Methylation is essential for producing serotonin (linked to mood), dopamine (motivation), and melatonin (sleep regulation).
    • Brain health: Helps reduce homocysteine levels, high levels of which are associated with memory issues and brain fog.

3. Bone Health

  • Impaired methylation can lead to elevated homocysteine, which is linked to increased bone loss and fracture risk in perimenopausal women.

4. Inflammation and Detoxification

  • Methylation helps regulate inflammation by processing inflammatory molecules like histamine. It also aids in detoxifying environmental toxins, heavy metals, and alcohol, which are especially important as liver function declines with age.

5. Genetic Susceptibilities

  • Variants in genes such as MTHFR (methylenetetrahydrofolate reductase) can impair methylation. Women with these genetic polymorphisms may need higher levels of active forms of folate (5-MTHF) and B12 (methylcobalamin).

 

Methylation in Perimenopause: Common Signs of Dysregulation

If methylation is suboptimal during perimenopause, women might experience:

  • Fatigue and low energy.
  • Mood disorders (anxiety, depression).
  • Sleep disturbances.
  • Poor stress tolerance.
  • Increased sensitivity to alcohol or medications.
  • Hormonal imbalances (e.g., hot flushes, irregular cycles).
  • Elevated MCV (Mean Corpuscular Volume) on blood tests, a marker of low folate or B12.
  • High homocysteine, linked to cardiovascular risk.

 

How to Support Methylation During Perimenopause

1. Dietary Support

  • B Vitamins:
    • Folate (natural): Leafy greens, asparagus, avocados.
    • B12: Eggs, fish, meat, fortified plant-based options.
    • B6: Poultry, bananas, potatoes.
    • Riboflavin (B2): Eggs, dairy, almonds, mushrooms.
  • Choline: Found in eggs, soybeans, and liver; supports methylation and hormone detox.
  • Zinc and Magnesium: Found in nuts, seeds, and whole grains.
  • Antioxidants: Support methylation indirectly by reducing oxidative stress (berries, green tea, turmeric).

2. Supplements (if needed)

  • 5-MTHF (Methylfolate): For those with MTHFR variants or low folate.
  • Methylcobalamin (Active B12): Ensures bioavailability for methylation.
  • Trimethylglycine (TMG): Supports methylation cycles and homocysteine metabolism.
  • Vitamin B6 and B2: Enhance the methylation cycle and neurotransmitter synthesis.

3. Lifestyle Adjustments

  • Stress management: Chronic stress depletes B vitamins and impairs methylation.
  • Regular exercise: Improves circulation and detoxification.
  • Sleep hygiene: Sleep supports repair processes like methylation.
  • Limit alcohol and processed foods: Both impair methylation pathways.

4. Testing and Monitoring

  • Measure homocysteine, folate, B12, and MCV levels.
  • Genetic testing (MTHFR, COMT) can help personalise dietary and supplement strategies.

 

Conclusion

Methylation plays a crucial role in women’s health, especially during perimenopause when hormonal shifts create new demands on the body. Optimising methylation through diet, lifestyle, and targeted supplementation can help address common symptoms, support hormone balance, and promote long-term health. If the client shows signs of poor methylation, working with a healthcare professional to tailor a plan is essential.