Methylation: The Tiny Process with a Big Impact on Your Health

Angela Gioffre Nutritionist with 25 years of experience.

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When we think about what keeps us healthy, most of us picture things like eating well, exercising, and getting enough sleep. But there’s a tiny chemical process happening inside every cell of your body that plays a massive role in how well you feel day to day. It’s called methylation, and although it doesn’t often make the headlines, it’s essential for your energy, mood, detoxification, and overall wellbeing.

What Is Methylation?

Methylation is a simple but powerful process where your body adds a small chemical group (a methyl group) to different molecules. This reaction acts a bit like a “switch”, turning some functions on and others off. It happens millions of times every second and influences many vital functions, including:

• Switching genes on and off (this affects everything from how you age to how your body responds to stress).

• Supporting detoxification, helping your liver clear out toxins, chemicals, and waste.

• Producing energy in your cells.

• Regulating mood, through the production and breakdown of brain chemicals like serotonin and dopamine.

• Balancing hormones, including breaking down excess oestrogen.

• Supporting the immune system and managing inflammation.

When methylation is working smoothly, you’re more likely to feel energised, clear-headed, and resilient. When it’s sluggish or overwhelmed, your body can struggle to keep up.

Why Methylation Can Become Imbalanced

Everyone’s methylation capacity is a little different. Some people have genetic variations that affect how efficiently this process runs, such as differences in the MTHFR gene. These variations don’t mean you’re destined for poor health, but they can make you more sensitive to things like nutrient deficiencies or environmental stress.

On top of genetics, modern life can place extra strain on methylation. Common factors that can throw it off include:

• Poor diet lacking in key B vitamins and leafy greens.

• High stress levels, which use up nutrients needed for methylation.

• Toxin exposure from processed foods, alcohol, cleaning products, or pollution.

• Lack of sleep, which disrupts your body’s repair processes.

• Certain medications that deplete nutrients.

Signs That Methylation Might Be Struggling

Methylation problems don’t usually show up as one clear symptom. Instead, they can affect many systems at once. Some common signs include:

• Low energy or chronic fatigue

• Brain fog and poor concentration

• Anxiety, low mood, or mood swings

• Hormonal issues such as PMS or oestrogen dominance

• Allergies or histamine sensitivity

• Trouble tolerating alcohol or chemical smells

• Recurrent infections or feeling “run down”

These symptoms are common and can have many causes, but supporting methylation is often an important piece of the puzzle.

Simple Ways to Support Methylation Naturally

The good news is, methylation is highly responsive to everyday lifestyle changes. You don’t need fancy supplements to get started—just a few simple steps can make a real difference.

1. Eat Folate-Rich Foods

Methylation relies heavily on nutrients like folate, vitamin B12, and B6. Focus on:

• Leafy greens like spinach, rocket, kale, and asparagus

• Our beef liver has 338% of the adult RDI for vitamin B12.

• Beetroot, avocado, and legumes

• Quality proteins like eggs, fish, and lean meats

• Whole, unprocessed foods to support nutrient diversity

2. Reduce Your Toxic Load

Give your liver a break by:

• Limiting alcohol and processed foods

• Choosing natural cleaning and body products where possible

• Staying well hydrated to support detoxification

3. Manage Stress and Sleep Well

High stress and poor sleep are major drains on methylation capacity. Aim for regular sleep patterns, daily movement, and calming practices like deep breathing, meditation, or time in nature.

Methylation might sound complicated, but at its core, it’s simply your body’s way of keeping thousands of tiny processes running smoothly. By nourishing your body with real food, reducing unnecessary stress, and supporting detoxification, you can keep this crucial system working well.

Small, consistent lifestyle changes can have a surprisingly powerful impact on your methylation—and in turn, your overall health, energy, and vitality.