Key takeaways

  • DNA methylation involves adding a methyl group to DNA, which may influence gene expression and affect health aspects like childhood development and aging.
  • Lifestyle factors, especially diet, may influence DNA methylation patterns. Folate and vitamin B12 support healthy methylation.
  • DNA methylation analysis may help in disease prevention, but more research is needed to understand its effects and interpret results for everyday medical use.

Your genes play an important role in your health. However, your lifestyle choices also play a role, including what you eat, whether you smoke, and your level of physical activity.

The term “epigenetics” refers to how your behaviors and environment influence the way your genes work. Unlike genetic mutations, epigenetic changes are reversible and do not change your DNA sequence. Instead, they change how your body reads DNA sequences.

DNA methylation is a common type of epigenetic change. It occurs when a chemical (known as a methyl group) is added to your DNA. This chemical can also be removed from the DNA through a process called demethylation.

The methylation process regulates how and when genes are expressed. It influences everything from cell specialization during early development to the risk of diseases like cancer.

This article examines DNA methylation in greater detail, including how these mechanisms affect health and what you can do to support healthy patterns.

Your DNA consists of four bases:

  • cytosine
  • guanine
  • adenine
  • thymine

When a chemical unit called a methyl group, which contains one carbon and three hydrogen atoms, is added to cytosine, that area of the DNA is methylated. When you lose that methyl group, the area becomes demethylated.

DNA methylation often inhibits the expression of certain genes. This can alter how your body functions, potentially impacting your health in various ways.

DNA methylation patterns change throughout life. These changes are crucial for early developmental growth and are also associated with aging.

Research is ongoing to determine the extent to which DNA methylation affects gene expression. Most studies have involved animal models or cell samples.

However, a few initial studies are helping to reveal what behavioral or environmental factors can influence methylation patterns in humans.

DNA methylation patterns change throughout life. The process occurs most during early development and later life.

A 2023 report found that DNA methylation patterns undergo constant changes during fetal development. This allows all of the body’s organs and tissues to form properly.

Other research notes that methylated DNA level changes in later life and specific changes are associated with age and health-related concerns.

The processes involved with DNA methylation are complex. For example, the risk of developing breast cancer and certain other cancers is associated with certain genes, including one called BRCA1.

Increased methylation of the BRCA1 gene can increase cancer risk, as BRCA1 is protective against certain types of cancer.

Researchers have also found DNA methylation to have associations with other negative health conditions, such as heart disease and reduced immune function.

Lifestyle changes can affect methylation patterns.

Smoking

For example, smoking is associated with a decrease in methylation on a gene called AHRR.

But quitting smoking has been shown to increase methylation of AHRR, which means that former smokers can return to the same AHRR gene expression as nonsmokers over time.

Alcohol use

Similarly, alcohol use has associations with decreased DNA methylation and other cellular changes.

Experts are currently working to better understand the factors that affect DNA methylation. Based on their early findings, there’s some evidence that diet plays a role.

This opens up the potential to reduce the genetic risk of developing certain conditions through simple lifestyle changes. However, it’s essential to note that many details are still under investigation.

The process of DNA methylation partly relies on several dietary factors. Evidence suggests that two nutrients may be particularly important: folate and vitamin B12.

For example, a 2023 study reports that excess or inadequate folate consumption can have an effect on DNA methylation.

In a 2020 meta-analysis, supplementation with folate, or folate and B12 together, significantly increased DNA methylation.

And a 2018 review of studies found an association between increased folic acid intake and changes in DNA methylation patterns.

While the relationship between diet and DNA methylation needs more exploration, nutrition does seem to play a role.

Research suggests that DNA methylation relies at least in part on folate intake, with vitamin B12 potentially playing a role. While other vitamins and minerals may also be involved, the current evidence related to dietary intake is limited.

Meeting your daily requirements for folate and vitamin B12 may help to support DNA methylation. In general, getting sure the recommended amount of vitamins and minerals in your diet is always good for your overall health.

Folate

The National Institutes of Health (NIH) recommends that adults consume 400 micrograms (mcg) of dietary folate equivalent (DFE) per day. People who are pregnant or nursing should consume 600 mcg DFE.

  • dark, leafy vegetables, such as spinach or mustard greens
  • asparagus
  • Brussels sprouts
  • black-eyed peas
  • fortified grain products such as cereals and breads

Vitamin B12

The National Institutes of Health recommends that nonpregnant, nonlactating adults consume 2.4 micrograms (MCG) of vitamin B12 per day.

Food sources containing vitamin B12 tend to be animal products, so if you follow a vegetarian or vegan diet, make sure to pay attention to your vitamin B12 intake.

  • meat, particularly beef liver
  • fish or shellfish, particularly clams
  • chicken
  • eggs
  • dairy products, such as milk
  • fortified cereals
  • some nutritional yeast

Experts use several methods to analyze DNA methylation, depending on the type of information they’re looking for.

Although a 2016 review of all the potential methods suggests that next-generation sequencing will likely become the standard method in the future. This method is generally more affordable and requires less complex equipment.

Some clinics do offer DNA methylation profile testing. The results of these tests are difficult to interpret, especially in a way that would be meaningful to a non-scientist.

In the future, analyzing DNA methylation profiles might be a routine method for preventing certain diseases. But experts still need to figure out how to effectively interpret the results of these tests in a way that’s useful to the general public.

DNA methylation is a complex process that could hold significant clues to health and aging. But many more large-scale human studies are needed to fully understand its influences and effects.

Your diet may influence DNA methylation. Several studies have shown that folate and vitamin B12 intake play a role. However, more evidence is still needed to connect diet to DNA methylation.