Nutrient-processing glitch is draining millions of women

“The body process known as methylation is crucial for nutrient absorption, plus it assists in detoxification, mood regulation, immune function and DNA repair,” notes Taz Bhatia, M.D., author of Super Woman Rx. So when the process falters, it can lead to anxiety, blue moods, brain fog and fatigue. And while as many as 50% of women have a genetic variation in the MTHFR gene, which hinders methylation, the process declines due to aging in everybody, says Mark Hyman, M.D. The result: More than 90% of women over 40 suffer from poor methylation to some degree.

Adding to the problem: Poor methylation impedes the metabolism of energizing vitamins B and D.

Doctors can diagnose poor methylation with genetic testing and blood tests. But since methylation problems are so common, all women can benefit from the steps below.

Supplementing with 4,000 IU of D-3 can enhance methylation by 66% within 16 weeks, according to a Medical College of Georgia study. To get the perks, choose an oil-based capsule, which lifts D-3 levels 48% more effectively than tablets, since fats in the oil boost absorption. To try: Nature’s Way Vitamin D3 softgels

Loading up on B vitamins can help. Dr. Taz advises eating 1 to 2 servings of spinach, romaine, kale, cabbage, broccoli, berries, oranges and grapefruit daily. They’re packed with methylfolate, a B vitamin that’s readily used by the body. Also smart: Take 50 mcg. of methylcobalamin (a bioavailable form of B-12) daily and 400 to 800 mg. of methylfolate rather than folic acid, a synthetic form of the vitamin that up to 74% of poor methylators can’t process.