Why a MTHFR Needs Zinc

Did you know that you can consume all the folate your little heart desires, but it won't do your body any darn good unless you have adequate zinc in your diet? Yes, that's right. The mineral we know as zinc is what's called a "co-factor" for metabolizing folate. That means that folate depends on it in order to be metabolized properly. Without adequate amounts of zinc present, folate will not be absorbed well. As you may be aware, folate absorption is pretty much issue numero uno for a MTHFR, so it's important to get it right. There are many reasons you may not be processing folate efficiently, but being deficient in zinc is an important possibility to consider!

Maybe you're not consuming enough zinc in your diet. Or maybe your multivitamin doesn't contain enough of this mineral. Another possibility is that you have an overload of copper in your system. Copper and zinc have an interesting relationship. Too much copper will deplete your body's zinc stores and vice versa. There's a delicate balance that's important to maintain. The only way to know for sure if you have a copper/zinc ratio imbalance would be to get tested.

If you find that you need to up your zinc intake, there are many dietary options. While zinc is traditionally associated with animal products, there are many vegan options available as well. Some foods to try include:

-Red meat




-Legumes (beans, peas, chickpeas, lentils, soybeans, etc.)

-Nuts & seeds


-Dark chocolate

Do you make an effort to get adequate zinc in your diet? Have you consequently noticed better folate absorption as a result? Tell us about it!

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