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Homocysteine is an amino acid produced during the metabolism of methionine, an essential amino acid. It is associated with cardiovascular disease risk factors. (source, source)
Low homocysteine levels can be influenced by both physiological and nutritional factors. Physiologically, efficient methylation processes in the liver and other tissues can help regulate homocysteine levels. From a nutritional standpoint, adequate intake of vitamins such as B6, B12, and folate, which are involved in homocysteine metabolism, along with a balanced diet, can support healthy homocysteine levels. (source, source)
Prioritize quality protein foods that are rich in methionine: Methionine has been shown to increase homocysteine levels. Methionine is a precursor to homocysteine. Increasing the consumption of methionine will increase homocysteine synthesis. (source) Recommendation: Consume at least one serving of methionine-rich food daily.
One serving example: Brazil Nuts (1 cup), Sesame Seeds (1 cup), Beef (3.5 oz), Sardines (3 oz)
High homocysteine levels may stem from physiological factors involving impaired metabolism in organs like the liver and kidneys, which are responsible for homocysteine processing. Nutritionally, deficiencies in vitamins B6, B12, and folate can hinder the body's ability to metabolize homocysteine efficiently. (source, source)
Prioritize foods high in folate: Folate consumption has been shown to lower homocysteine. (source) Folate is a cofactor in the conversion of homocysteine into methionine, which aids in the proper metabolism and breakdown of homocysteine, thereby decreasing levels in the blood. (source) Recommendation: Consume at least two servings of foods high in folate daily.
One serving examples: Beef Liver (3 oz), Lentils (1 cup), Black-Eyed Peas (1 cup), Asparagus (cooked) (1 cup), Spinach (2 cups)
Resistance training: Resistance training has been shown to reduce homocysteine concentrations. (source) Homocysteine clearance is partly regulated by insulin. Resistance training has been shown to improve insulin sensitivity and thus help promote insulin’s effects on homocysteine. (source) Further, resistance training helps to improve antioxidative capacities by increasing glutathione levels, which have been shown to reduce homocysteine. (source) Recommendation: Follow a structured resistance training program with moderate to heavy loads at least two times a week. The final set of each exercise should be taken within two repetitions of failure.
Supplement with a vitamin B complex: Supplementation with folate and other B vitamins reduces homocysteine levels. (source) Folate and vitamin B12 are cofactors in the conversion of homocysteine into methionine, which aids in the proper metabolism and breakdown of homocysteine, thereby decreasing levels in the blood. (source) Recommendation: Supplement with a vitamin B complex that has at least 50% of daily recommendations for each B vitamin.
