Understanding Folate, l-methylfolate and MTHFR gene mutation

This is not medical advice; always consult your healthcare provider first.

Ensure you have adequate levels of other nutrients that support folate metabolism, such as Vitamin B12 and Vitamin B6. Deficiencies in these vitamins can hinder your body's ability to utilize folate effectively.

Foods with High Levels of Folate

The body must convert these foods to L-methylfolate, which may be more difficult for those with MTHFR mutations. This said, you can still benefit from foods rich in folate, just not as well as someone without an MTHFR mutation. L-methylfolate is best obtained via supplements.

High-Folate Foods:

Lentils: About 358 mcg per cooked cup.
Chickpeas (Garbanzo Beans): Approximately 142 mcg per cooked cup.
Asparagus: Roughly 134 mcg per cooked cup.
Spinach: Contains about 131 mcg per cooked half-cup.
Broccoli: Offers around 57 mcg per raw cup or 84 mcg per cooked half-cup.
Brussels Sprouts: About 47 mcg per cooked half-cup.
Avocado: Contains around 59 mcg per half-cup.
Fortified Cereals: Many cereals provide between 100 to 400 mcg of folic acid per serving.
Citrus Fruits (like Oranges): One medium orange has about 40-50 mcg of folate.
Beets: About 148 micrograms of folate per cup when cooked.
Great Northern Beans: Approximately 90 mcg of folate per cooked half-cup.
Okra: Contains around 37 mcg of folate per cooked cup.
Cauliflower: Provides about 55 mcg of folate per cooked cup.
Papaya: Contains approximately 53 mcg of folate per cup.
Bananas: A medium banana has about 23.6 mcg of folate.
Sweet Potatoes: Around 16-20 mcg of folate per medium sweet potato.
Liver (especially beef or chicken liver): A rich source, providing about 215-254 mcg of folate in a typical serving.

Bioavailability

While food sources provide natural folate, the bioavailability (how well the body can use it) differs between food sources and supplements. Folic acid from fortified foods and supplements is generally better absorbed than natural folate from food.

Folinic Acid

Folinic acid (also known as leucovorin) is another form of folate that may be better utilized by individuals with MTHFR mutations. It can sometimes be found in supplement form and may not require the same conversion as folic acid.

Foods Rich in Folate (and Likely Folinic Acid)

Dark Leafy Greens:

Spinach
Kale
Collard greens
Turnip greens
Romaine lettuce
Brussels sprouts

Legumes:

Lentils
Chickpeas (garbanzo beans)
Black beans
Great Northern beans

Cruciferous Vegetables:

Broccoli
Asparagus

Fruits:

Oranges
Bananas
Avocados
Papaya

Other Sources:

Eggs (contain a moderate amount of folate)
Liver (especially beef and chicken liver, which are very high in folate)

Cooking Methods

Cooking can affect the levels of folate and its derivatives in foods. Steaming or lightly cooking vegetables may help preserve their nutrient content.

L-Methylfolate Supplements

Taking L-Methylfolate:

Any Time: L-methylfolate can be taken at any time of day.
With or Without Food:You may take L-methylfolate with or without food.
Extended-Release Tablets:If using extended-release forms, do not crush, chew, or break them; swallow them whole.
Consistency: It’s beneficial to take L-methylfolate consistently at the same time each day.

This is not medical advice; always consult your healthcare provider first.