What’s the Deal with MTHFR?
A Simple Introduction to a Complicated Gene
If you’ve ever come across the term “MTHFR” and thought, “Is that a typo... or a swear word?” you’re not alone. This gene gets a lot of attention online, especially in health and wellness spaces, but most people still don’t understand what it actually does or why it matters. Let’s break it down together, in plain English.
What is MTHFR?
MTHFR is a gene that helps your body use certain B vitamins, especially folate and B12. These vitamins play a big role in how you feel day to day. They support energy, mood, hormone balance, and how your body clears out toxins.
If you have a common variation in this gene (sometimes called a mutation), it can slow that process down.
Think of it like a kitchen appliance that doesn’t quite work right. If your blender is running slow, your smoothie still gets made, but it might take longer and come out a little chunky. That’s kind of what happens when your MTHFR gene isn’t working efficiently. Your body can still do the job, but it may not do it as smoothly.
How do I know if I have it?
You can get a genetic test, or if you’ve already done 23andMe or Ancestry, you can upload your raw data to a site like Nutrahacker.
That’s actually what I did.
I already knew I had a more significant version of the mutation, but when I ran the data, it confirmed I carry two of the variants that can make processing folate more difficult. For me, it helped explain some of the ups and downs I’d noticed in my energy and mood.
Here’s the thing: about half the population in the U.S. has one form or another of the MTHFR variant. It’s very common.
So rather than focusing only on the gene itself, I like to look at how your body is actually functioning. That usually means checking:
Homocysteine (a simple blood test)
Vitamin B12 and folate levels
Your symptoms and how you're feeling day to day
What if I do have it?
First, don’t stress. This is common, and it’s manageable.
You might just need a little extra support with how your body handles B vitamins. But that doesn’t mean more is always better.
One mistake I see often is people loading up on high-dose B supplements because they’ve heard they’ll just “pee out the extra.”
That’s not exactly how it works. Even though B vitamins are water-soluble, your body still has to process everything you take in. That work falls on your liver, kidneys, and methylation system, which may already be moving more slowly if you have a gene variant.
Taking too much of the wrong kind of B vitamins can make you feel worse, not better. I’ve seen it cause anxiety, poor sleep, or just that vague feeling that something is off but hard to explain.
Simple MTHFR Support
While I’m currently taking more supplements than usual (and will be for the next six weeks on this adrenal protocol), I’m also being intentional about these daily practices. They’re simple, but powerful.
Get your B vitamins from food
Leafy greens, lentils, eggs, and animal protein are great natural sources of folate and B12.
If you take a supplement, choose the right form
Look for active types like methylfolate and methylcobalamin.
Some people do better with gentler options like folinic acid or hydroxy B12, especially if they’ve had trouble with methylated forms in the past.
Avoid folic acid
Avoid folic acid, which is the synthetic form of folate. It’s harder for the body to use, especially if you have an MTHFR variant.
Start low and go slow
This is important for everyone, but especially if you’ve reacted to B vitamins before, it’s best not to dive in with high doses.
More is not always better.
Work with someone who gets it
If you’re not sure what your body needs, it’s okay to ask for help.
A practitioner who understands this gene and how it affects nutrient metabolism can help you build a plan that actually works for your body.
MTHFR is just one piece of the puzzle.
It doesn’t mean something is wrong with you and you may not even notice its influence.
But understanding how your body uses nutrients can help you make sense of symptoms like fatigue, anxiety, or brain fog, and give you a starting point for real support.
Want more helpful, down-to-earth health info like this?
Join my email list for weekly tips, stories, and strategies for feeling better in real life, not just on paper.