Methylation Matters: Going Beyond Folic Acid, To Maximise Your Egg Health
A guest post by my nutritionist, Milena from Root and Leaf Nutrition
Instagram: @solofertility40s
Your grandmother never took folic acid.
Yet here we are.
For decades, we’ve been told that folic acid is the key to egg health. But science has evolved.
The real foundation of fertility?
Methylation. A biochemical process that affects how your eggs develop, repair DNA, and prepare for fertilisation.
✅ It’s not just about one vitamin—it’s about a whole network of nutrients.
✅ It’s not just about your eggs—sperm health depends on it too.
✅ It’s not just about conception—it impacts the long-term health of your future child.
The future of fertility isn’t just in the lab—it’s in education.
And today, I want to share the lowdown on why understanding methylation is power.
Especially for women over 40. Small gains can help you feel stronger, in mind and body.
Want to know if your nutrient levels are supporting (or sabotaging) your egg health?
Let’s talk.
[Scroll to the bottom for insights on why I hired Milena.]
I’m Milena from Root & Leaf Nutrition, and I work with men and women trying to conceive, as both couples or solo parents. I know you’ve already got a lot to consider - so let me ease some of the pressure by bringing clarity to confusion about egg health.
You’ve probably heard folic acid (or its natural form, folate) in fertility discussions; and how it prevents neural tube defects.
But the conversation normally stops there.
To truly support egg health, we need to understand the broader mechanism of methylation and how it underpins egg development.
What is Methylation and Why Does It Matter?
Methylation is a biochemical process that occurs in every cell of your body.
The process involves adding or removing a small chemical group - called a methyl group - to your DNA. This process helps regulate gene expression, cell repair, hormone detoxification, and even hormone production.
Methylation plays a crucial role in both oogenesis (egg development) and folliculogenesis (egg maturation).
Oogenesis refers to the creation and maturation of oocytes (your egg cells) within the ovaries.
Folliculogenesis is when ovarian follicles - tiny sacs within the ovaries that house the oocytes - develop and mature, preparing the dominant egg(s) for ovulation.
Both processes are directly influenced by methylation. Optimising them is an essential part of how I support my clients.
The Dance of De-Methylation and Re-Methylation
Think of the creation of cells and the creation of new life as a kind of oscillating wave of methylation - or a dance.
Nutrients are key to this dynamic dance of de-methylation and re-methylation (1).
During oogenesis and folliculogenesis, the cells undergo two waves:
💊 De-methylation - removes methyl groups to re-set and erase old DNA patterns;
💊 Re-methylation - adds new methyl groups to establish fresh, healthy DNA patterns.
This cycle is essential for creating high-quality eggs capable of healthy fertilisation and implantation (2) (3).
When we have the right building blocks for this wave, the oocyte (the egg cell) is able to choose the genetic patterns that would produce better DNA.
Plus it can correct or compensate for many errors, including those that may come from the sperm’s DNA. (4)
In other words, de-methylation erases pre-existing DNA patterns, allowing re-methylation to establish new, healthy DNA blueprints.
This intricate cycle occurs billions of times per second within our cells, orchestrating not only everyday cellular health but also the profound process of creating new life.
When the egg, freshly de-methylated, meets the sperm—which has undergone its own de-methylation through spermatogenesis—their union sparks a re-methylation process that lays the foundation for new life. This ensures the best possible genetic and cellular start for the embryo.
Now you can appreciate the nutrients required to support this de- and re-methylation dance.
When methylation is not optimal, it can affect the egg's ability to repair DNA and RNA, influence mitochondrial health (5) (which powers the egg cell), and impact how well the egg can handle potential DNA damage from the sperm.
So for the best possible eggs, it’s crucial to support this methylation cycle.
Let's not forget the sperm.
Methylation is equally important for spermatogenesis - the formation of sperm and its quality.(6)
Methylation also plays a crucial role in detoxifying cells and hormones through the liver. Effective methylation ensures that while the hormones in oestrogen performs vital functions, the body can also efficiently detoxify and eliminate excess amounts, once it’s done its job in the body.
It’s Not Just About Folic Acid
Vitamins, minerals, and amino acids from your diet help to keep this methylation process running smoothly.
Genetic factors and oxidative stressors can affect how well this pathway works. This is where you may have heard of the MTHFR mutation, which affects the metabolism of folate/folic acid.
In fact, while folate (the natural form of folic acid) is a well-known contributor to methylation, it is only part of the picture.
Other nutrients also play a pivotal role in this process, including:
Vitamin B12: Works hand-in-hand with folate to regulate DNA synthesis and repair. Found primarily in animal protein sources such as beef, chicken, eggs, and dairy products.
Choline: Supports the methylation cycle and is particularly important for cell membrane integrity and brain development. Found abundantly in egg yolks and also present in lean meats and cruciferous vegetables like broccoli, as well as soybeans.
Zinc: A crucial co-factor for many enzymes involved in DNA synthesis and cell division. Best food sources include shellfish (especially oysters), red meat, pumpkin seeds, and chickpeas.
Magnesium: Aids in the activation of some enzymes needed for methylation. Found in leafy green vegetables, nuts, seeds and dark chocolate.
Vitamins B2 (riboflavin) and B6: Support the conversion of nutrients into active methyl donors. B2 can be found in dairy products, eggs, and lean meats, while B6 is present in foods like poultry, fish, bananas, and potatoes.
Betaine: Acts as a secondary methyl donor, supporting homocysteine metabolism and overall methylation balance. Excellent sources include beetroots, spinach, and quinoa.
Folate: A fundamental nutrient for methylation, particularly important for fertility and during pregnancy. Naturally found in green leafy vegetables (such as spinach, kale, and lettuce), as well as in broccoli, avocado, asparagus, pulses, and sweetcorn.
As with many aspects of nutrition and health, the goal is not to have too little or too much of these nutrients but to find that 'Goldilocks' balance—just the right amount to support optimal health and fertility.
Test Your Nutrient Status or Assess Your Methylation
Considering how integral methylation is to your egg health, understanding your nutrient status is empowering.
Advanced fertility testing, often offered by fertility trained nutritional therapists, can assess not only folate and B12 levels but also choline, zinc, magnesium, and other nutrients that contribute to a robust methylation process.
With this knowledge, you can personalise your nutrition and supplement regime. Also, optimise your body’s ability to support egg quality through the IVF process or natural conception.
Remember, enhancing your egg health isn’t just about a single nutrient or a silver bullet supplement. It's about nurturing the entire ecosystem that supports methylation and cellular health.
So, if you take one piece of information from me today, let it be this:
As you navigate your fertility or IVF journey, remember that supporting egg health involves more than just taking folic acid.
By focusing on the broader picture of methylation, and ensuring your body has the full spectrum of essential nutrients, you are taking a powerful step towards achieving a successful outcome.
Understanding the science behind egg health can help you feel more in control and hopeful on your path to parenthood.
References
1. Xavier et al, 2019 – see figure 2.
2. Zuccarello et al, 2022 – see figure 1.
3. Zhou et al, 2021
4. Sendžikaitė and Kelsey, 2019 – see figure 1
5. Van Der Reest et al, 2021 – see figure 5
6. Bilmez & Ozturk, 2023
Connect with Milena
(I do not earn any commission. Recommendations are from direct experience.)
Why I Hired Milena
It was August 2024. The previous month, I’d had a failed IVF cycle in Spain.
It was a truly awful experience.
Three aneuploid embryos. My clinic had rushed me into the cycle. And I’d just discovered ‘that egg book’.
(Read the first edition here.)
The book mentions DHEA. I asked my Spanish doctor; he advised I take 75mg of DHEA - and without testing first (to assess whether I really needed it). After 2.5 months, I had terrible acne, and I noticed a subtle difference in my voice!
I stopped taking it. Milena advised not to resume.
Suddenly, I realised these seemingly harmless vitamins and pills we pop need to be used with caution. And that I’d rather by guided by an expert!
My supplement regime had been ‘DIYd’ from information on Facebook fertility groups. I invested in some pricey folic acid and COQ10 supplements from Holland & Barratt. Turns out they were unnecessary, or not potent enough.
I stumbled on the Fertility Nutrition Centre on Instagram, and discovered Milena. I wanted to get the right knowledge; feel better prepared; and my diet was long due an overhaul.
During two months working together, Milena:
Ran blood tests to check my nutrient balances. Milena wrote to my GP to request tests that I otherwise wouldn’t have been able to access myself.
Changed the supplements I was taking, to optimise nutrient levels. This included switching to a better conception multivitamin, with natural folate.
Ran a Screenme at home test kit (you send off a swab) to check my vaginal microbiome. Despite my persistent HPV, it brought massive peace of mind to know that the bacterial balance was not problematic.
Improved my diet - the BANT plate clarified what food groups I needed to add. To optimise protein (I’m vegetarian) we added Choline (I don’t like eggs) and fish three times per week. I have also reduced sugar, a known cause of inflammation.
These small changes felt manageable and realistic. I still enjoy small treats and healthier snacks, like nuts and dark chocolate, and apple dipped in almond butter.
In hindsight, I wish I’d hired a nutritionist from the outset, because:
I would have saved time, energy and money trying to figure it out myself, and buying the wrong supplements.
I wanted to feel as strong as possible, physically and mentally, before undertaking such a tough process.
The additional testing felt reassuring.
While many doctors (seemingly especially in Spain) advise that nutrition and diet have no impact on pregnancy, I’d prefer to feel I’m doing whatever within my means. To feel as strong and prepared as possible, for undertaking IVF and nurturing a pregnancy.
FREE: Resources page on Solo Fertility 40s with my favourite webinars, articles, forums and podcasts.
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Sarah x
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