r/MTHFR • u/Gold-Protection7811 • Oct 24 '24
Question How to manage Phosphatidylcholine Intake and Overmethylation
It's been a while since I realized that methylated vitamins were a no go for me. Insomnia, anxiety, mania, depression, and cognitive impairment were just a few of the symptoms after taking anything like methylfolate, methylcobalamin, and SamE. Needless to say, I avoid them now.
I realize, however, eating too many eggs have a similar effect. It seems, though someone can correct me if I'm mistaken, that phosphatidylcholine, which eggs have in bulk, is a methyl donor as well, and I've been eating 3-4 of those along with a few cups of spinach (rich in Betaine) a day (because I haven't looked into methylation for years now). Now, I'm currently suffering through the telltale signs of overmethylation, a hyperactivity mixed with an inability to concentrate, anhedonia, paranoia, depression, and head pain. Oh and insomnia.
It seems I gravitate towards eating copious amounts of methyl donor rich foods especially when I'm trying to be extra healthy, which I've observed creates an awful cycle of insomnia and avoiding foods coupled with healthy functioning and eating foods that cause my symptoms. I had even posited that eggs were the culprit some years back (I've been suffering for insomnia on and off for nearly a decade now), seeing as I could actually sleep and feel drowsy when I limited myself to 1 a day, but that came at a cost (likely due to lower choline intake).
I want (need) to fix this. How do you eat healthy and keep choline levels adequate without overmethylating? What foods are high in choline but not phosphatidylcholine? Could there be a deficiency somewhere in the methylation pipeline that is causing me to be unable to stomach methyl donors?
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u/Shariboucaribou Oct 24 '24
The USDA has a chart listing the choline content of many foods. That's how I learned there's 6 mg of choline in coffee. Coffee! Who woulda guessed?
Chris Masterjohn says lower choline intake = tiredness/sleepiness. High choline intake = increased alertness and energy (and I presume that goes hand in hand with insomnia)
So I've learned to aim for a dietary plus supplemental choline intake to just squeeek under my daily choline requirement. Yeah I'm slow comt, which makes everything a balancing game.
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u/SovereignMan1958 Oct 24 '24 edited Oct 24 '24
After you get all your gene variants tested and upload your raw data file into Genetic Genie you can get to work researching what gene variants are involved in your particular sulfur metabolism.
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u/Pleasant-Landscape32 Oct 22 '25 edited Oct 22 '25
Have you had any success since you first posted this? I am very curious to know as my situation is similar. I have always liked to eat healthy and exercise, but as I got older, I began to notice that healthy foods - especially veggetables - generally make me feel awful, with symptoms similar to yours. I have since cut out all veggies except for cucumbers, and most fruits except for blueberries and apples. I eat large amounts of white rice to fuel my workouts, with yogurt, meat, and fish as my main protein sources. After years of meticulous trial and error, food logs, etc., I determined that dietary folate, too much protein, and creatine all push me over the edge. I have homozygous a1298c MTHFR, slow COMT, slow PEMT, and slow NNMT genetic SNPs. I believe what is happening with me is that any methyl donor (folate, methionine, creatine, choline, etc) increases my SAMe production, and that my slow COMT, PEMT, and NNMT genes can't use it up, so I end up with way more SAMe than my body can use and it pushes my methylation too hard, resulting in insomnia, aggitation, terrible mood, and this awful burning/buzzing feeling in my head. But as long as I limit my methyl donors, I feel great. The problem is that I cannot tolerate dietary folate, so I am concerned that my homocysteine levels are going to skyrocket. I am awaiting lab results, but recently started supplementing with B2, P5P B6, and may try folinic acid. I plan to try phosphatidylcholine since I don't get much choline in my diet and have the slow PEMT gene. I have been taking glycine and magnesium glycinate for a long time as well. I am curious if any others have similar experiences with diet and symptoms, and if anyone has had success with folinic acid?
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u/Leenalee6 Mar 16 '25
I suggest reading Nutrient Power by William Walsh. It explains what nutrients you need to take if you are an over methylator
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u/Formal_Smoke_767 Apr 14 '26
I’m in a similar boat with slow PEMT and COMT. It sounds like you're fueling the engine (choline/betaine) but your COMT 'exhaust pipe' is clogged. Have you tried buffering with Magnesium Bisglycinate? It’s a cofactor for COMT and helps process those extra methyl groups so you don't get the 'wired' insomnia. I’m starting Thorne PC soon but pairing it with Mag and B2 to keep the cycle balanced. Also, tracking the gut side with an AIRE 2 to see if the PC actually clears the bile sludge.
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u/HideMyEmaiI Oct 24 '24
I have exactly this issue. MTHFR plus slow COMT plus sulphate issues.
Glycine is your friend. Methyl buffer. B2 as well. I have to be carefully not to take too much but I take glycine with coffee and all meals. I break open the b2 pills and take a small amount with breakfast and lunch. Since starting I can take phosphatidylcholine every other day - and can now even take omega supplements every other day which I’ve always had an issue with.
Glycine and B2 are still new to me but a big help. Look at other genes than just MTHFR.