Q and A about Homocysteine and What it Means to You
Q. What is Homocysteine?
Homocysteine is a protein molecule, an amino acid naturally produced by the body from the amino acid methionine. Our bodies use homocysteine for energy production and to make important compounds like Glutathione, a powerful antioxidant and S-andenosylmethionine (SAMe), which helps make important chemical neurotransmitters and enzymes. Another reason that SAMe is so important is its ability to participate in methylation processes.
Methylation is a process by which our bodies can add or subtract molecules (in this case methyl groups) to create different compounds, thereby maintaining chemical balance in our bodies. SAMe is particularly good at accepting or giving up these methyl groups.
Q. If Homocysteine is so good, then how can I have too much?
Think of Homocysteine as an intermediary step for the body as it makes SAMe or glutathione. To complete its mission, the body needs some helpers. If your body wants to convert homocysteine to glutathione, then it will need help from the B vitamins B6 and B2, and from zinc. If your body wants to make SAMe, it will need trimethyl glycine (TMG), B12, B2, folate and zinc. If your body is unable to convert homocysteine into useful compounds, then homocysteine levels can build up in the blood, and become a health threat. The excess homocysteine can damage the arteries, brain and DNA, and many health experts associate high homocysteine levels with specific health problems like cardiovascular disease, cancer, diabetes, and Alzheimer’s disease.
Q. How can I lower my homocysteine levels?
You can help your body maintain healthy homocysteine levels through lifestyle changes, diet and supplementation. Below are some of the approaches to lowering homocysteine levels that Patrick Holford presents in his book, The New Optimum Nutrition Bible (2004, p. 143-144).
Lifestyle recommendations:
- Reduce stress
- Don’t smoke
- Exercise
Dietary recommendations:
- Reduce salt, fatty meat, alcohol, coffee and tea
- Eat more greens
- Eat garlic every day
- Source protein from fish and vegetable proteins
Supplement recommendations:
- Take a high strength vitamin and mineral supplement.
- Take homocysteine supplements: B2, B6, B12, folate, TMG and zinc.
*Anyone interested in lowering their homocysteine levels might do well to consider all three of these approaches as they may work together to help lower homocysteine levels.
Q. How much of the homocysteine supplements B2, B6, B12, folate, TMG and zinc should I take?
The supplementation program you choose should depend on your individual needs. A homocysteine test would be a good precaution to take, and it can give you an idea of your homocysteine levels and associated risk.
While the FDA and the AHA have yet to recommend supplementation for the lowering of homocysteine levels, many natural health care professionals are recommending high doses of the homocysteine lowering nutrients. (Lenard, 1988, p. 5)
Here is an example of a supplement regime created by, Patrick Holford (2004, p. 145), for a person who scores 6-9, low risk, on a homocysteine test:
Folic Acid – 400 mcg.
B12 – 500 mcg
B6 – 50 mg
B2 – 15 mg
TMG – 750 mg
Zinc – 10 mg
Resources
Holford, P. (2004). The new optimum nutrition bible, Berkeley, CA: Crossing Press
Lenard, L. (September, 1988). Homocysteine and cardiovascular health, Vitamin Research News, 1-5.Lipski, E. (2005). Digestive wellness, New York: McGraw-Hill
Copyright 2006, Marguerite Ogle, all rights reserved