Homocysteine: How to Reduce Your Levels

Everyone should add this test to their bloodwork.

Homocysteine is an amino acid that has been gaining a lot of traction as an indicator and piece of the health puzzle. If levels of homocysteine are high in the body, people may be at much greater risk for heart disease, stroke, Alzheimer's, migraines, hearing loss, brain atrophy, eye problems, and other inflammatory conditions.

Homocysteine is derived through the methylation process and another amino acid called methionine. Methionine is taken into our bodies through food like meat (especially beef and lamb), eggs, fish, dairy, seeds, nuts (Brazil nuts have the highest levels), and some vegetables (broccoli, mushroom, cauliflower). The methionine to homocysteine conversion and back to methionine is dependent on certain B vitamins, minerals, and trimethylglycine (extract from beetroot).

30 to 50 percent of the population has an MTHFR defect, and this limits the ability to methylate. Methylation is a vital process in the body that allows your body to change a physiological chemical or toxin into a form that it requires to absorb or release. If someone can't methylate properly, this can contribute to high homocysteine levels.

High homocysteine levels affect the arteries by damaging their lining. High homocysteine can also contribute to hypercoagulation, which increases the likelihood of blood clot formation and can lead to blockages including a stroke!

If your bloodwork indicates that your homocysteine levels are above 7, this must be addressed by changing your diet and taking nutritional supplements to allow the body to reduce homocysteine levels. Most labs indicate that normal ranges for homocysteine can be as high as 12. This is way too high, as studies have shown the risk factors increase dramatically over 7. Even though your medical doctor may say that your level is fine, if it's within the lab range and above 7, I respectfully disagree.

How Can You Reduce Your Homocysteine Levels and Reduce Your Risk Factor For Multiple Diseases?

1- Start with your diet: The most methionine comes from red meat, so cut your red meat intake in half. Do not have meat more than once per day (this includes chicken, turkey, duck and pork). If homocysteine levels are above 17, then cut your total meat intake to no more than four times per week.

Eat beets once per day. Beets contain trimethylglycine and other forms of betaine, which aid in the conversion of homocysteine. You can also purchase organic beet crystals, which are dehydrated and will give you the same benefits in a convenient form.

Consume a small handful of berries (blueberries, raspberries, blackberries,) once per day and four servings of vegetables each day (bok choy, collard greens, parsley, celery, butternut squash). Make sure that you don't limit your veggie intake to cooked veggies, but that you consume some raw veggies as well.

Reduce your coffee intake and diversify by drinking caffeine-free herbal teas. A tea that has cinnamon and rooibos is a great alternative.

2- Nutritional Supplementation: The majority of people that have high homocysteine have a genetic methylation issue. You can help this process by taking folate (B9), methylcobalamin (B12), pyridoxal 5' phosphate (B6), trimethylglycine, glutathione, zinc, taurine, n-acetyl cysteine, and magnesium. Some people require one, or different combinations, of these nutritional supplements. It depends on the individual, and you can get muscle tested to determine which factors are required. Many nutritional supplement companies have specific combination formulas designed to reduce homocysteine. This is more convenient than having to take multiple supplements for homocysteine reduction.

3- Exercise, tai chi, chi gong, and yoga: These activities have led to a reduction in homocysteine levels in many studies.

4- Decrease alcohol and eliminate smoking: Alcohol and smoking deplete the body of the essential B vitamins that are necessary to keep homocysteine levels low.

5- Check your homocysteine levels: If your homocysteine levels are above 7, you should get homocysteine checked to see that whatever you are doing is effective in reducing these levels. It is recommended that you get it checked every three months until your levels are below 7.

Dr. Louis Granirer is a leading Holistic Chiropractor in NY and Nutrition Response Testing Practitioner specializing in holistic remedies for good health maintenance and prevention of disease. Visit his website at HolisticChiropracticCenter.com to learn more.