Brain Health & Homocysteine

Homocysteine and Brain health are often connected in scientific literature as potential root causes of cognitive decline and Alzheimer’s Disease risk, and although the semantics sound complicated actually the body usually sorts it out for us.  So this Blog Post is offering lighter touch information on why Homocysteine is an important marker for Brain health & function, and how you can support your body in regulating & utilising the optimal amount.

Simplistically, Homocysteine is found in blood plasma as an innately occurring Amino Acid (building block of Protein) produced as a byproduct when our body metabolises (processes) an Essential Amino Acid called Methionine.  The Methionine Cycle (metabolisation) triggers a process called Methylation which is when a Methyl Group (a bonded single Carbon + three Hydrogen atoms) is added to DNA, which in turn influences the activity & behaviour of our genes and thus every cell in our body.  (When you delve deeply into this, discussion commences about the role of nutritional epigenomics and nutrients’ ability to affect gene expression.)  So Methylation is pretty important and is constantly happening throughout our body.

So as for the Homocysteine generated during the Methionine Cycle, when the cycle - or parts of the cycle - malfunction, Homocysteine levels become chronically functionally elevated, which research suggests could be a contributing factor to cognitive impairment & decline.  Therefore, it becomes necessary to regulate and reduce Homocysteine in the blood plasma.

The optimal range is still undecided and debated in research, but the nutrients necessary to regulate Homocysteine are not.  These nutrients primarily include theB-Vitamins B12 (Cobalamin), B9 (Folate) and B6 (Pyridoxine).  The quasi-B-Vitamin Choline is also necessary and therefore necessarily involved in this process.

If these nutrients are low, Homocysteine levels in blood plasma run the risk of rising to excessive levels because these nutrients are necessary to breakdown and safely convert Homocysteine into a form and function that supports our Brain.  (Compromised Heart function has also been linked to chronically elevated Homocysteine.)

Furthermore, elevated Homocysteine may exacerbate the growth of β-Amyloid plaque and the accumulation of Phosphorylated-Tau tangles (both physical hallmarks of Alzheimer’s Disease), and contribute to the build-up of pro-inflammatory free radicals which risk damaging the Brain’s delicate vascular system.

So, what affects Homocysteine levels?  Research suggests diet & lifestyle choices such as excessive alcohol intake, smoking, and chronically elevated stress raise Homocysteine levels.  Certain health conditions such as Rheumatoid Arthritis, Diabetes, Osteoporosis and Thyroid disorders may also play a part in mediating elevated Homocysteine levels. (This is one of the many reasons why it is vital to utilise professional guidance for the management of your whole-body health in order to simultaneously protect your Brain health.)

So, after the above science interlude (you don’t need to memorise the above; that’s my job to understand the why’s & how’s and keep an eye on your Homocysteine levels via functional medicine testing), here are five Homocysteine-regulating Brain health Nutr’isms you can consistently establish to slowly-and-surely support your systemic health and Brainspan.

1. Enjoy daily intake of foods rich in B-Vitamins such as dark green leafy vegetables, legumes, seeds (if dentition permits), eggs, fish, meat & poultry, and dairy products such as yoghurt.

2. Enjoy daily intake of Choline-rich foods such as eggs, meat/poultry, seafood (allergy permitting).

3. Be mindful of excessive caffeine intake (especially coffee).  This is a contentious topic since the research is mixed; some say coffee is Brain-beneficial, others say to minimise it.  If your B-Vitamin status is optimal then one or two cups of caffeinated coffee per day should be fine, but try not to habitually drink more than three cups per day – if for no other reason than to support your sleep.

4. Do not smoke or vape.  There’s no sugar-coating this as there are zero health benefits to this habit, which is highly pro-inflammatory and nutrient-depleting.

5. Keep alcohol intake to an absolute minimum (or none at all).  There is no scientific data to evidence that any amount of alcohol is Brain-beneficial, and it’s highly depleting of the B-Complex Vitamins … which as we have just learned are vital for regulating excessive build-up of Homocysteine.

Please note that these are just a few general recommendations; they are not personalised and they are not tailored to include recommendations for any existing health imbalances or medical conditions.  In these cases, if you have a health or medical condition that needs specific nutritional management and requirements, please consult a medical professional and/or a Nutritionist/Dietician expert.

And remember; if you are taking any medications always consult a Registered Nutritional Therapist as well as your Doctor before making significant dietary or lifestyle changes.  This blog post is written for educational purposes only and in reference to ‘food’.  It is NOT advocating taking dietary supplements.  It is very important to please always consult a Registered Nutritional Therapist and your Doctor before introducing any dietary supplements into your health regime as these qualified professionals will be able to offer personalised recommendations.

If Brain, cognitive and/or memory are issues which you are struggling with and you want to discover the inspiring & sustainable diet & lifestyle programmes offered by Nutritional Therapy, get in touch via the Contact Me page on this website, or directly on info@eatdrinkthinknutrition.co.uk for more information about 1:2:1 Consultations with Kate at Eat Drink Think Nutrition®
In the meantime, don’t forget Eat, Drink, Think Nutrition and spare a thought (no pun intended) for your Brain health.  Losing your Brain power can be even more devastating to you, and those around you, than losing an aspect of your physical health, so why wouldn’t you start to look after your Brain ASAP since diet and lifestyle modifications actioned NOW could save a lot of distress and heartbreak later in life.

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REFERENCES

DOI:10.3390/ijms21239311

DOI:10.3390/nu17081325

DOI:10.1186/s12986-017-0233-z

DOI:10.3390/biomedicines10112741

DOI:10.1016/j.aninu.2017.08.009

DOI:10.1016/j.tips.2011.05.003

DOI:10.4235/agmr.23.0135

DOI:10.3390/nu14030484

DOI:10.1017/S0954422425100097

DOI:10.1002/ana.24145 (mouse model study)

Website: https://lpi.oregonstate.edu/mic/health-disease/high-homocysteine#

Website: https://doi.org/10.3389/fnagi.2021.665114

Website: https://www.biocare.co.uk/news/10-signs-you-need-methylation-support.html

Website: https://foodforthebrain.org/nutrition-for-healthcare-professionals/methylation-and-homocysteine/

Website: https://lpi.oregonstate.edu/mic/health-disease/high-homocysteine

Website: https://foodforthebrain.org/eight-ways-to-lower-your-homocysteine-2/

Website: https://www.scitechnol.com/peer-review/methionine-the-one-carbon-metabolic-cycle-and-its-relation-to-pathogenesis-ipay.php?article_id=6996#