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Homocysteine is a natural amino acid made in the body’s methylation process. It is becoming one of the key biomarkers for overall health – no matter your age.
High homocysteine levels don’t just show bad nutrition; they indicate poor methylation. This important process influences neurotransmitter production, gene expression, detoxification, and DNA repair.
It’s rarely discussed, and finding accurate and affordable testing has been tough. That’s why we made our own. Studies show that high homocysteine levels link to over 100 health problems. These include cardiovascular disease, depression, and neurodevelopmental delays in children (1, 2, 3).
Elevated homocysteine levels matter. Levels above approximately 10–11 µmol/L are a red flag – yet this is not uncommon. For example, studies in the United States have shown that 40% of adults over 60 may have levels exceeding 11 µmol/L (4). In the UK, nearly 40% of older adults seem to have low B12 levels. This can lead to faster brain shrinkage (5).
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Methylation is a fundamental part of homocysteine conversion. The body uses this process to activate nutrients and manage many chemical reactions every minute.
For example, folate, also known as folic acid, needs to change into its active form, methylfolate. This change helps support cellular functions. Key enzymes that aid in methylation depend on vitamins B6, B12, and folate. They also need cofactors like zinc, riboflavin (B2), niacin (B3), and trimethylglycine (TMG).
When nutrients are low or not absorbed well, methylation suffers, and homocysteine levels go up. This can happen with age or certain diets like veganism (3). Homocysteine is a “functional” test for your methylation status. It works like HbA1c, which shows average blood glucose over several months.
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So how much does this biomarker matter really? Here at Food for the Brain, we let the science lead – here are some of the ways it can impact your health:
Cardiovascular Disease and Stroke:
Elevated homocysteine damages the inner lining of blood vessels, promoting atherosclerosis. One study found that people with levels over 20 µmol/L have almost five times the risk of death. For every 5 µmol/L increase, the risk rises by about one-third (6).
. Another study, involving nearly three thousand cardiovascular patients, found that those in the highest homocysteine quartile had a threefold higher risk of death compared to those in the lowest quartile (7). Furthermore, other research shows that two-thirds of heart attacks and strokes in older adults could be predicted by homocysteine levels rather than by cholesterol (2).
Brain Shrinkage and Cognitive Decline:
High homocysteine levels are linked to faster brain shrinkage and p-tau buildup. P-tau is a protein involved in Alzheimer’s disease (8). Studies show that taking B vitamins to lower homocysteine can slow brain atrophy and reduce cognitive decline (1).
Pregnancy and Child Development:
Even small increases (above 9 µmol/L) in pregnant women can raise the risk of miscarriage and other issues. They may also affect child development. This can lead to issues like withdrawn behaviour, anxiety, and social difficulties later on (9, 10, 11).
Learn more about our Smart Kids & Teens Programme. Donate to support the next generation’s brain development. Help them reach their full potential.
Mental Health Disorders:
High homocysteine levels are linked to several conditions. These include autism, anxiety, and bipolar disorder. They also relate to children’s behavioural issues and cognitive decline in both kids and adults. Additionally, elevated homocysteine is tied to dementia, depression, and hearing loss. Other associations include migraines, multiple sclerosis, motor neuron disease, and neural tube defects. It also connects to obsessive-compulsive disorder, post-traumatic stress disorder, and schizophrenia (1).
So when it comes to mental health homocysteine is key!
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The simplest and most effective way to do this is with B vitamin supplements at the right dosage. Click here to see not only how much to supplement but which supplements there are to provide these doses.
Most critical is the amount of vitamin B12 they provide.
The basic Dietary Reference Value that you see on supplements is 2.5mcg. Few provide more than 10mcg, which is sufficient if you don’t have raised Hcy. This will do nothing to lower a high H score. Professors Smith and Refsum recommend 500mcg a day – that’s two hundred times higher. This is both safe and effective especially if taken alongside B6 (20mg) and methylfolate (400mcg). Also, it doesn’t take long to bring your level down.
In addition to these core nutrients, extra support from zinc, TMG (trimethylglycine), and N-acetyl cysteine (NAC) may be beneficial. NAC, for instance, helps channel homocysteine toward SAMe production by boosting the body’s antioxidant defences and glutathione production (1).
Other things you can do:
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1. Join us for the Homocysteine Unplugged webinar with Patrick Holford, where he’ll break down this key health marker and its impact on you
2. Join our research and order your homocysteine test to understand your body and take action.. Prevention is power and you can start today.
You can test your homocysteine in a single test or as part of our DRIfT 5 in 1 which also tests Vitamin D, HbA1c, Omega-3 status and Glutathione.
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Food for the Brain is a not-for-profit educational and research charity that offers a free Cognitive Function Test and assesses your Dementia Risk Index to be able to advise you on how to dementia-proof your diet and lifestyle.
By completing the Cognitive Function Test you are joining our grassroots research initiative to find out what really works for preventing cognitive decline. We share our ongoing research results with you to help you make brain-friendly choices.
Please support our research by becoming a Friend of Food for the Brain.
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