How to Lower Homocysteine Levels Naturally

Although the amino acid homocysteine plays a crucial role in several key bodily processes, too much homocysteine can result in some serious - and eventually, potentially disabling or even deadly - health consequences. These outcomes include increased risk of heart disease, dementia, osteoporosis, stroke, and in pregnant women, birth defects such as neural tube defects. As alarming as this can be for those with high serum homocysteine levels, it may be possible to lower one’s homocysteine levels through the use of strategic dietary choices, lifestyle changes, and in some cases, supplementation with key B vitamins such as folate, vitamin B12, and vitamin B6.

What Is Homocysteine?

Homocysteine is an amino acid, which is the type of molecule that constitutes the “building blocks” of proteins. It is an intermediate in the process of producing two other important amino acids: methionine (an essential amino acid and antioxidant that synthesizes proteins) and cysteine (a non-essential amino acid that is synthesized from methionine and offers anti-inflammatory and liver-protecting properties). ¹ In other words, when homocysteine comes into contact with and interacts with B vitamins, it is commonly converted into either methionine or cysteine as part of normal bodily processes.²

Healthy people typically have homocysteine levels of between five and 15 micromoles per liter (mcmol/L). It is then thought that the vast majority of the homocysteine ends up being converted into other proteins. When homocysteine levels exceed 15 mcmol/L, this could be a red flag for future health problems and is known in medical terms as hyperhomocysteinemia.³ Homocysteine levels of more than 50 mcmol/L may lead to significant health issues.⁴

Why Are High Homocysteine Levels a Problem?

High homocysteine levels may contribute to a number of serious health conditions. Elevated homocysteine (especially levels above 50 mcmol/L) and cardiovascular disease may be associated with one another since these high concentrations may damage arterial linings and contribute to blood clots or blockages in blood vessels.⁵

In addition to possibly increasing the risks of heart attack and heart disease, homocysteine elevation may also increase one’s risk of developing Alzheimer’s disease, dementia, osteoporosis, and stroke.⁶ In pregnant women, hyperhomocysteinemia may increase the risk of potentially serious birth defects known as neural tube defects.⁷

Causes of High Homocysteine

There are a number of health factors that can cause or contribute to high homocysteine levels. Deficiencies of folate (vitamin B9) or other B vitamins, especially vitamin B12, may be by far the most common cause of hyperhomocysteinemia. Additional risk factors for this condition may include low levels of thyroid hormones and conditions such as kidney disease, systemic lupus erythematosus, and psoriasis.⁸ In addition, taking medications such as antiepileptic drugs and methotrexate may increase high homocysteine levels.⁹ There are also genetic factors that may contribute to this elevated homocysteine; some people may be unable to process folate and other B vitamins normally because they have a genetic variant called methylenetetrahydrofolate reductase (MTHFR). ¹⁰ This may lead to lower levels of B vitamins in the body, contributing to high homocysteine levels.

How to Lower Homocysteine Levels

Because deficiencies of folate and other B vitamins may contribute to high homocysteine levels, the most effective way to lower homocysteine may be to ensure adequate consumption of these essential vitamins. This may involve increasing intake of foods that are high in folate, B12, and other B vitamins, as well as supplementing with these vitamins if dietary intake is inadequate (always with the guidance of a qualified medical professional). There are also certain lifestyle changes that may help to decrease homocysteine levels, including drinking less coffee and alcohol, quitting smoking cigarettes, and reducing overall stress.

Foods That Help Lower Homocysteine

The foods that may help to lower homocysteine levels are those that provide the body with plenty of B vitamins, especially folate, vitamin B12, and vitamin B6. To get more vitamin B12, consider an increased consumption of lean meats, fish, eggs, and dairy products. In addition, eating plenty of fruits, vegetables, and beans may provide the body with the B vitamins that it needs.¹¹ Leafy green vegetables such as spinach are thought to be an especially good source of folate. Shellfish, such as clams are thought of as another good source of B vitamins such as B12, as well as important minerals and protein, and fortified tofu may contain quite a bit of vitamin B1 as well.¹² Breakfast cereals that are fortified with folic acid may also be another effective source of this important nutrient.¹³

Lifestyle Changes to Reduce Homocysteine

There are certain lifestyle choices that may help lower homocysteine levels. The first may be to avoid drinking too much coffee; one study found that drinking roughly four cups of coffee per day increased concentrations of homocysteine by 19 percent compared to placebo.¹⁴ In addition, drinking alcohol may also increase homocysteine levels, especially consumption of red wine and spirits. (Interestingly, drinking beer was not found to elevate homocysteine levels.)¹⁵

Another harmful habit that may increase homocysteine levels is smoking cigarettes, likely due to this behavior causing lower levels of essential B vitamins that modulate metabolism of homocysteine.¹⁶ This is one more reason to quit smoking, in addition to the host of other health risks worsened by smoking cigarettes.

Stress may also raise homocysteine levels, especially in cases of severe and chronic stress. For instance, in a study of 27 male university students, mental stress was thought to increase their plasma total homocysteine levels to a significant degree.,sup>17 Although further high-quality studies will be needed to demonstrate this correlation with more certainty, there is certainly no harm in working to lower stress levels, which is likely to reduce hyperhomocysteinemia in addition to improving overall health and well-being.

Tracking Homocysteine Levels

There may be no noticeable symptoms of increased homocysteine levels in adults, which can make it difficult to know when to administer a homocysteine test. However, for those who have symptoms of folate or B12 deficiencies, doctors may also test their homocysteine levels, since these deficiencies of B vitamins are commonly thought to be linked to elevated homocysteine. Symptoms of folate deficiency may include fatigue, mouth sores, tongue swelling, and growth problems, while low B12 levels may also cause fatigue and mouth sores as well as pale skin, weakness, tingling sensations in the extremities, dizziness, and mood changes.¹⁸ Those with such symptoms may want to ask their doctors to test their serum homocysteine levels in addition to checking for B vitamin deficiencies.

The Role of Supplements in Lowering Homocysteine

Some people might struggle to consume adequate amounts of B vitamins for one reason or another. For instance, many vegans often have trouble getting enough B12 through the foods they eat alone. In these cases, supplementing with B vitamins may be an effective solution.

B vitamin supplements are thought of as safe for the majority of people, but it is a good idea to consult with a qualified medical professional before adding any new supplements to your routine, including vitamin supplements. Supplementing with B vitamins may cause side effects in some people, including diarrhea, nausea, facial flushing, fatigue, and headache. More serious side effects of B vitamin supplements include allergic reactions, high blood sugar, liver injury, and pain or numbness in the hands and/or feet.¹⁹

Only your doctor understands the nuances of your medical situation from a professional perspective, which allows them to assess whether vitamin supplementation is the right choice for your needs and rule out any serious risks of doing so. Make sure to speak to your doctor before incorporating supplements into your daily routine.