Optimal supplementation and food for methylation

[incoggg]

What is the easiest way to figure out the minimal effective dose of supplementation and dietary change to adjust for the following genetics?

It seems that I have minor defects, but nothing serious. All other things being equal, I would love to take ZERO supplements and get everything from food. Second best option is just taking one or two.

I think I am currently covered on all key fronts (B1, B12, B6 and Folate) from food, but I am open-minded of trying supplementing. Is B Complex Plus by Pure Encapsulations is the best way to go or is it possible to come up with a more customized approach (avoid some and only take some)?

How do I go about figuring out the optimal minimal possible combination in under 30 minutes of research?

Thank you for your help!

 

[Valentijn]

@incoggg - The MTRR A66G mutation has a pretty big impact on gene functioning. Basically it's at about 30% of normal when homozygous.

Supplementing B12 may help. Many people do better with hydroxoB12 instead of methylB12, especially if taking large doses. B12 comes from meat, so if not supplementing, at least avoid going veggie

 

[incoggg]

@incoggg

Thank you very much for your response! Can you recommend any good reader-friendly guides to create a customized plan?

What about folate and other B vitamins?

Sure, I eat lots of meat and occasionally liver which is especially good for B12

 

[incoggg]

I did my own analysis based on this
http://geneticgenie.org/all-mutations/

Here are the conclusions.

Summary:
- Trouble handling methyl donors (VDR+COMT)
- 30%+ odds of decreased BH4 (Tetrahydrobiopterin) -> increased ammonia
- Bad conversion of homocysteine to methionine
- Avoid B6 (and B6?) (CBS A360A) http://mthfr.net/forums/topic/cbs-a360a-conflicting-info-re-b6/
- Dopamine & nopirenphrine - unclear
- Folate / folic acid - unclear

Actions:
- B12: Hydroxocobalin or cyanocobalamin
- Some form of folate (not folic acid, but not methyl) on folate: http://mthfr.net/l-methylfolate-methylfolate-5-mthf/2012/04/05/
- BH4 supplement


However, I am about the following:
1. Is it better to go with B12 Hydroxocobalin or cyanocobalamin (methyl is not an option as I don't handle methyl groups well);
2. Is it better to take only B12 or folate as well? If folate as well, then what is the best form for me? I seem to need it as I don't convert 5-methylfolate (5MTHF) to tetrahydrofolate (THF) very well. But at the same time I cannot take methylfolate (methyl is not an option as I don't handle methyl groups well). What is the sollution?
3. Should I do anything in case my BH4 is indeed decreased (which is possible). What exactly and why?

 

[incoggg]

Also, there are some good responses here: http://www.mthfrsupport.com/forums/topic/optimal-supplementation-and-food-for-methylation/