Methylation & Methylated B-Vitamins (MTHFR)
Brecka's signature topic: if you carry MTHFR variants, use the active (methylated) B-vitamins so your body can actually use them, and skip synthetic folic acid.
Test methylation genes MTHFR (C677T, A1298C) and related genes via a standard lab or genetic panel. Brecka's own 10X Health test is one option, but any lab works and this step is optional.
Knowing your variants can guide whether targeted supplementation is worthwhile.
Take a methylated B-complex Methylfolate (5-MTHF), around 400 to 800mcg; methylcobalamin (or hydroxocobalamin) B12; and active B6 (P-5-P). A single methylated B-complex usually covers all three.
The active forms bypass the conversion step that MTHFR variants slow down.
Add TMG (betaine) ~1,000mg TMG daily as a methyl donor to help recycle homocysteine back to methionine.
TMG supports the methylation cycle alongside the B-vitamins.
Cut synthetic folic acid where practical Reduce reliance on folic-acid-fortified processed foods; favour whole-food folate (leafy greens, legumes).
Some people process synthetic folic acid poorly; whole-food folate and methylfolate are cleaner options.
Methylated forms bypass the conversion step that MTHFR variants slow, and correcting a genuine deficiency supports energy, mood and homocysteine metabolism.
View sources
Gary Brecka's supplement stack (methylation)
MTHFR: addressing genetic counseling dilemmas using evidence-based literature
Not medical advice. This page is for education only and is not a substitute for professional medical care. Consult a qualified clinician before changing your health routine.
Independent curation. YourProtocol is an independent platform. This protocol is based on the publicly available work of Gary Brecka and is not created, reviewed, endorsed by, or affiliated with Gary Brecka or The Ultimate Human.
Is this for you
- People with known MTHFR variants
- Anyone with fatigue or low mood exploring foundational nutrition
- Those who prefer active-form vitamins
Cautions
- MTHFR is real, but its clinical significance is often overstated. Reviews have found routine MTHFR screening lacks clear clinical utility for most people
- Brecka's own 10X Health genetic methylation test (around $599) makes disease-risk and biological-age claims that independent reviewers consider overstated, and he has an economic interest in it. The test is optional; a methylated B-complex is benign and needs no gene test
- Interpret any genetic results with a clinician. This is general education, not a substitute for medical care, especially in pregnancy or with psychiatric conditions
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