Do you often feel tired after lunch? Did you just wake up but already feel ready to go back to bed? Do you sleep for more than seven hours a night and still feel exhausted during the day?
One of the most common complaints about MTHFR mutations is chronic fatigue. The familiar feelings above are experienced more often by individuals with MTHFR mutations because it creates a methylation deficiency. Methylation is essential in creating energy for the body. Methylation deficiencies make the body work harder to create and use methyl groups, resulting in less energy and feelings of fatigue. The body is constantly using energy for essential processes such as maintaining healthy blood pressure/heartbeat, digestion, creating neurotransmitters, eliminating toxins from the body, and maintaining a healthy immune system. If your body isn’t methylating properly, then it isn’t making adequate energy to run all the body’s processes smoothly which contributes to chronic fatigue.
Fortunately, there are ways to improve chronic fatigue. Read on for some of our tips to improve your fatigue and methylation at the same time!
Improve Methylation with Methylfolate and Methyl B12
The mitochondria are where all our energy is stored and created. The mitochondrial cycle relies on a specific form of B vitamins to create energy efficiently: B12, B6, and Folate. For individuals with MTHFR mutations, Methylfolate is the most readily absorbable form for the body, and the mitochondria prefers this form.
Another common reason persons with MTHFR mutations often become fatigued, is because they are overwhelmed with built up toxins. The body relies on an enzyme known as Folate Reductase to activate folates and convert them into a usable form. MTHFR affected bodies have a harder time creating these enzymes, resulting in environmental toxin build up. Bodies work in ratios, they are meant for many vitamins and nutrients to work together. Folate helps create more methyl groups to use for detoxification and creating energy. Increasing supplementation or eating foods with high Methylfolate and B12 content, can improve methylation and ultimately improve feelings of fatigue.
Looking for a supplement with the right ratio of B vitamins to support methylation and improve your fatigue? Biome IQ’s Pure Methylation is the combination of 3 B Vitamins: B12, B6, and Folate and adheres to the same ratio that the mitochondrial cycle prefers with the already reduced form of the vitamin folate. Click here for more information.
Spend time outside in the sun
Natural sunlight alerts the brain into knowing it’s daytime, while at the same time activating Vitamin D production. We need Vitamin D for healthy hormone levels, immune health, mental health, and strong bones/teeth. One recommendation is to go out first thing in the morning, when the sun isn’t at its hottest. This is one way to trick the body into feeling more awake.
Fuel your body with healthy foods throughout the day
One of the best ways to start the day is with a breakfast smoothie. This is a really easy way to ingest a variety of vitamins and nutrients in a quick and delicious way. Smoothies are usually gentle on the stomach and make for easy digestion. Add leafy greens into your smoothie for extra folate to improve methylation. Another great option for nutrition in the morning is a yogurt bowl packed with fruit. This helps give you a serving of probiotics and antioxidants.
Is there a certain time of the day you typically feel the most tired? Try and pack a healthy snack to keep on hand when you feel the exhaustion creeping up. A few recommendations being: peanut butter and celery, hummus, fruit, cashews, avocado, and yogurt. Remember to choose snacks that are folic acid free! The types of foods you put into your body affect how you feel. If you eat foods that your body needs and avoid inflammatory foods and toxins, you will naturally start to feel energized and healthier overall. Read our article for more information on anti-inflammatory foods.
Toxins to avoid:
- Folic acid
- Processed foods
- Artificial Sweeteners
- Heavy metals (lead, arsenic)
Supplement with COQ10
COQ10 is an antioxidant, and an important cofactor in the mitochondrial cycle. With many benefits, it’s one of our favorites for combating fatigue. If you need a natural energy boost, COQ10 might be for you. In addition, as an antioxidant it reduces inflammation and free radicals.
Looking for a medical grade version of COQ10 with the specific form needed to boost energy levels and support the mitochondria? BiomeIQ’s Pure COQ100 meets the metabolic needs of MTHFR Enzyme reduction and is MTHFR Friendly (pure, clean, quality ingredients).
Get Quality Sleep
Sleep is essential for having energy and motivation for the following day. You should be getting 7 to 9 hours of sleep every night. We know it can be difficult, so we’ve put together a few tips to help you get better sleep.
- Stick to a consistent sleep/wake cycle. Every night, you should be going to sleep at the same time, and in the morning, set your alarm clock to wake up at the same time every day throughout the week. This helps your body get into a routine and makes falling asleep at night easier.
- Take Magnesium before bed. We recommend Magnesium Glycinate as one of the best forms of Magnesium for aiding in quality sleep. Magnesium Glycinate relaxes the brain, supports brain health, mental functioning, and a healthy mood. BiomeIQ’s Pure Magnesium Chelate can be added into a bath before bed, and the Magnesium will be absorbed through the skin.
- Doing an activity that helps wear out your body can make it easier for falling asleep at night. Try exercising at least 20 minutes a day. Exercising can consist of anything that gets your body moving, such as: walking, yoga, dancing, jogging, and stretching.
- Turn off all lights in the bedroom. This makes it easier for your mind to shut off, relax, and fall into a deeper sleep. Get rid of distractions!
- Make your bedroom colder.
Following these tips and avoiding environmental toxins will help you to create healthy habits that improve your daily energy levels. For additional information on Chronic Fatigue, read our article here.
Do you have an MTHFR mutation? Take our survey to get information regarding your specific mutation.