5 Simple & Science-Backed Ways to Lower Homocysteine for Better Health

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High levels of homocysteine can interfere with your body’s normal metabolism. For individuals with the common MTHFR genetic polymorphism, this interference often results in higher homocysteine concentrations, which in turn may elevate the risk of early heart disease, stroke, cancer, and other health complications (Frosst et al., 1995; Selhub, 1999).

The encouraging aspect is that this metabolic imbalance is not irreversible. Research demonstrates that targeted dietary adjustments, specific supplementation, and lifestyle modifications can effectively restore balance to your metabolic system. Individuals can proactively reduce homocysteine levels and promote overall well-being by increasing the intake of key nutrients, such as folate and other B vitamins, and adopting healthy lifestyle practices (Selhub, 1999).

Below are five practical ways to improve homocysteine levels through dietary changes, supplementation, and lifestyle modifications.

1. Increase Folate Intake
   Folate (vitamin B9) is essential for converting homocysteine into methionine. Eating a diet rich in folate helps lower homocysteine naturally. Good sources include leafy green vegetables, legumes, citrus fruits, and fortified whole grains. For many, simply increasing the intake of these foods can have a measurable impact on homocysteine levels (Selhub, 1999).
   Practical Tip: Aim to include a serving of leafy greens or legumes at least once a day.
2. Ensure Adequate Vitamin B12 and B6 Intake
   Vitamins B12 and B6 work synergistically with folate to metabolize homocysteine. A deficiency in either vitamin can disrupt this balance. While foods such as fish, lean meats, eggs, and dairy are good sources of B12 — and poultry, bananas, and potatoes can provide B6 — supplementation is often necessary for optimal levels. For a convenient, high-quality option, you might consider using a B vitamin supplement like ( ). This supplement is specifically designed to support healthy homocysteine metabolism, especially for people, like me, who have the MTHFR polymorphism.
   Practical Tip: If you have dietary restrictions (e.g., veganism) or are over age 50 (when B12 absorption can decline), consult your healthcare provider about adding a B-complex supplement.
3. Incorporate Choline and Betaine
   Betaine (also known as trimethylglycine, or TMG) provides alternative methyl groups needed to convert homocysteine into methionine. Choline, found in egg yolks, meats, and certain vegetables, can be converted into betaine in the body. Studies have demonstrated that increasing betaine intake — either through diet or supplements — can effectively reduce homocysteine levels (Craig, 2004).
   Practical Tip: Include betaine-rich foods such as beets, spinach, and whole grains in your diet, or consider a betaine supplement after discussing it with your healthcare provider.
4. Engage in Regular Physical Activity
   Regular exercise can improve overall cardiovascular health and has been associated with lower homocysteine levels. While intense exercise might temporarily raise homocysteine, consistent, moderate aerobic activity and strength training tend to reduce baseline levels over time (Deminice et al., 2016).
   Practical Tip: Strive for at least 150 minutes of moderate aerobic activity per week, complemented by a couple of strength-training sessions. Remember to stay well hydrated during exercise.
5. Manage Stress and Other Lifestyle Factors
   Chronic stress, smoking, and excessive caffeine consumption can elevate homocysteine. Stress reduction techniques — such as meditation, yoga, or tai chi — can lower homocysteine and improve overall well-being. Additionally, quitting smoking and moderating caffeine intake are crucial steps in maintaining healthy homocysteine levels (de Bree et al., 2001).
   Practical Tip: Incorporate daily stress-reduction practices, like 10–20 minutes of meditation, and consider lifestyle changes that minimize exposure to known risk factors.

How do you know if you have the MTHFR gene or high homocysteine levels? Get tested by and use code PMARINO10 for $50 off. I use their thorough testing twice a year to stay on top of all of my blood work, including homocysteine levels. Note: your doctor doesn’t normally test for homocysteine, therefore, it’s up to you to understand and track your homocysteine levels!

Note: I do make a small commission if you use the links to buy a subscription from FunctionHealth.com, but as always, it’s a service I believe in and use myself, and you receive $50 off!

References

Craig S. A. (2004). Betaine in human nutrition. The American journal of clinical nutrition, 80(3), 539–549.

Frosst, P., Blom, H. J., Milos, R., Goyette, P., Sheppard, C. A., Matthews, R. G., Boers, G. J., den Heijer, M., Kluijtmans, L. A., & van den Heuvel, L. P. (1995). A candidate genetic risk factor for vascular disease: a common mutation in methylenetetrahydrofolate reductase. Nature genetics, 10(1), 111–113.

de Bree , A., Verschuren, W. M., Blom, H. J., & Kromhout, D. (2001). Lifestyle factors and plasma homocysteine concentrations in a general population sample. American journal of epidemiology, 154(2), 150–154.

Deminice, R., Ribeiro, D. F., & Frajacomo, F. T. (2016). The Effects of Acute Exercise and Exercise Training on Plasma Homocysteine: A Meta-Analysis. PloS one, 11(3), e0151653.

Selhub J. (1999). Homocysteine metabolism. Annual review of nutrition, 19, 217–246.