Methylation in midlife: The tiny process with a big impact
- Rebecca Hills
- Jan 13
- 3 min read
If you’ve never heard of methylation, you’re not alone.
But this tiny biochemical process plays a huge role in your energy, mood, metabolism and even how your body handles stress – all areas that often feel like they go rogue in midlife.
Supporting methylation in midlife can make a real difference in how you feel day-to-day.
What is methylation?
Methylation is a chemical process where your body adds a 'methyl group' – one carbon and three hydrogens – to DNA, proteins and other molecules.
Think of it as a tiny switch that helps your body:
Turn genes and enzymes on or off
Detoxify chemicals
Manage inflammation
Produce neurotransmitters that influence mood and sleep
In short, methylation keeps your body running smoothly – and it becomes increasingly important in midlife.
Why midlife makes methylation more important
As we age, methylation efficiency can start to decline, which may contribute to:
Lower energy and increased fatigue
Mood fluctuations or brain fog
Slower metabolism and weight gain
Reduced detoxification ability
Increased inflammation
Factors like hormonal changes, stress, sleep, alcohol and diet all influence methylation.
Nutrients that support methylation in midlife
Nutrients can act as 'methyl donors' (also known as cofactors) in the methylation process, or they can be other nutritional factors that support the process.
Here are some important nutrients:
Folate (vitamin B9) – found in leafy greens, broccoli and lentils
Vitamin B12 – in eggs, meat, fish, dairy or fortified plant foods
Choline – in eggs, soy and cruciferous vegetables
Betaine – in spinach, beets and whole grains
Methionine (an amino acid) – in eggs, fish, meat, dairy, soy beans, seeds, beans, grains
Magnesium – in leafy greens, legumes, nuts, seeds, meat
Zinc – in shellfish, red meat, nuts, legumes, grains
Vitamin D – in fatty fish, egg yolks, red meat and some fortified foods like plant-based milks
Omega-3 fatty acids – in fatty fish, flaxseeds, chia seeds, walnuts.
Eating a varied, balanced, nutrient-dense diet usually provides most people with what they need to keep methylation running smoothly.
Some people may benefit from supplements, especially if they have a diagnosed deficiency or a genetic variant affecting methylation, such as variants in the MTHFR gene (more on this another time).
But for most people a balanced diet is what really helps.
Lifestyle factors that influence methylation
Supporting methylation isn’t just about diet – lifestyle matters too:
Move regularly: Exercise helps to manage inflammation and supports methylation indirectly
Manage stress: Chronic stress can disrupt methylation patterns
Sleep well: Deep, restorative sleep helps your body regulate methylation cycles
Limit excess alcohol: High intake can interfere with methylation pathways
Why methylation matters for you
Methylation is a process that affects how you feel day to day and how your body adapts to midlife changes.
Supporting it with the right foods, sensible lifestyle choices and awareness of your individual needs can help keep your energy, mood and metabolism on track.
Quick tip
Leafy greens, eggs and fatty fish are simple allies for supporting methylation in midlife.
Concerned about your methylation in midlife?
As a nutritional therapist, I work with many midlife clients to support methylation through diet and lifestyle.
Get in touch if you’d like personalised guidance to help you take charge of your health.
Disclaimer
The information and advice I provided here is of a general nature and should never replace individual health or medical advice provided by your doctor or other healthcare professional involved in your care.
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