Unlock the Secrets to Managing Homocysteine Levels on a Carnivore Diet: Ultimate Guide Inside!

The carnivore diet, an elimination diet centered around animal products, has gained traction for its potential benefits, ranging from autoimmune remission to weight loss. However, concerns about nutritional deficiencies, particularly folate, often arise. This article delves into the relationship between homocysteine levels and the carnivore diet, addressing folate concerns and offering strategies for optimal health.

Understanding Protein Intake and Metabolism

The optimal protein consumption is a frequently asked question, and the truth is that both too little and too much protein can cause issues. A simple calculation can estimate your minimum daily protein requirement. For example, a 150 lbs person needs at least 60 grams of protein daily (150 x 0.40 = 60).

The Role of Methionine and Homocysteine

Methionine, an essential amino acid, plays a crucial role in metabolism, immune function, and digestion. It also intervenes in the biosynthesis of glutathione, a vital antioxidant. Insufficient methionine can lead to glutathione depletion.

Homocysteine is an amino acid naturally produced in the body. However, elevated levels of homocysteine in the blood can be harmful. If homocysteine levels are too high, the body's ability to use S-Adenosyl Methionine (SAM) is diminished, impacting gene function. SAM production requires methylfolate (vitamin B9) as a cofactor, which in turn depends on vitamin B2 (riboflavin).

Homocysteine Metabolism: A Detailed Look

Homocysteine is a source of sulfur and is involved in several metabolic pathways:

Methionine to SAMe: Methionine is converted to SAMe (S-adenosylmethionine).
SAMe to S-adenosylhomocysteine: SAMe is then converted to S-adenosylhomocysteine.
S-adenosylhomocysteine to homocysteine: S-adenosylhomocysteine is further broken down into homocysteine.

Homocysteine can then follow two paths:

Homocysteine re-methylation: Homocysteine can be converted back into methionine.
Homocysteine transsulfuration: Homocysteine can be used to produce cystathionine.

The Impact of High Homocysteine Levels

Elevated homocysteine levels have been linked to several health issues:

Cardiovascular Disease: High homocysteine levels can damage the lining of arteries, increasing the risk of blood clots and cardiovascular diseases.
Neurological Problems: Elevated homocysteine is associated with an increased risk of stroke, dementia, and Alzheimer's disease.
Other Conditions: High homocysteine levels have also been implicated in cancer and microvascular diabetes complications.

Factors Influencing Homocysteine Levels

Several factors can influence homocysteine levels:

Nutrient Deficiencies: Deficiencies in folate, vitamin B12, and vitamin B6 can impair homocysteine metabolism, leading to elevated levels.
Genetic Factors: Mutations in genes like MTHFR (methylenetetrahydrofolate reductase) can affect the body's ability to process folate and break down homocysteine.
Lifestyle Factors: A healthy lifestyle, including adequate intake of essential nutrients, is crucial for maintaining healthy homocysteine levels.

Homocysteine and the Carnivore Diet

The carnivore diet eliminates plant-based foods, raising concerns about folate intake, since many high-folate foods are plant-based, such as spinach, cooked chickpeas, lentils, edamame, boiled beans, soy flour, and turnip greens. However, animal-based foods such as liver, eggs, seafood, fish, meat, and dairy also contain folate.

Folate and the Carnivore Diet: Addressing the Concerns

Many people on the carnivore diet start testing their folate levels, and some find them to be low. It is important to consider what their folate levels were before starting the diet.

Is Folate Deficiency a Genuine Concern?

Most people following a carnivore diet report improved digestion, rare occurrences of anemia, and improved mood. Folate deficiency may be due to a deeper root cause such as illness.

For those who are pregnant, breastfeeding, or have symptoms of folate deficiency, it is important to monitor folate levels.

Beef Liver: Not Necessarily the Best Option

Beef liver is often touted as the best carnivore option for folate, however, it is important to note that you would need to consume 5oz of beef liver to get your daily folate levels.

Vitamin A has a set Tolerable Upper Limit (TUL) risk at 3000mcg. That means that anything above 2oz of beef liver has a TUL risk. The trade-off for folate is not worth the risk of excess vitamin A and copper levels.

Chicken Liver as an Alternative

Some desiccated organ companies have leveraged beef liver as a miracle supplement, touting it as the best source of folate. However, one bottle of 750mg of beef liver capsules contains 120 capsules which provide thirty 4-capsule servings. In order to meet the RDA for folate, you would need 32 capsules daily.

There have been many arguments in the carnivore space with some stating that one of the main reasons we should avoid pork and chicken is because of polyunsaturated fats (PUFAs).

Testing Homocysteine Levels

If your folate is low, you may want to consider testing for homocysteine. Homocysteine is a type of amino acid that the body naturally makes. Vitamins B12, B6, and folate are broken down by homocysteine in order to create other chemicals that the body requires. However, high levels may signify a vitamin deficiency or a deeper root cause issue such as immune dysfunction. Left untreated, elevated homocysteine increases the risk of certain cardiovascular diseases and dementia.

An MTHFR gene test uses a sample of your blood to look for two very common changes in a gene called MTHFR. These changes in the gene are referred to as an MTHFR variant or MTHFR mutation. You have two copies of the MTHFR gene, one from each parent. The genes provide instructions for making the MTHFR protein. This protein helps your body use folate.

To circle back, folate requires homocysteine in order to be broken down. Normally, your body breaks down homocysteine, so you have very little in the bloodstream. But if you have any mutations in an MTHFR gene, the MTHFR proteins your body makes may not process folate as well as they should.

Homocysteine is a marker of inflammation and some studies have linked too much homocysteine to artery lining damage. This may increase the risk of blood clots and certain cardiovascular diseases.

If your lab work shows low folate and high homocysteine, an MTHFR gene test is generally not required. That’s because the treatment for high homocysteine levels is the same regardless of whether it’s caused by an MTHFR mutation or not.

Recommendations for Managing Homocysteine on a Carnivore Diet

Monitor Homocysteine Levels: Regularly check your homocysteine levels through blood tests.
Consider Methylated B Supplements: If homocysteine levels are above 7 mcmol/L, consider a methylated B supplement. It is recommended avoiding folic acid supplements as the nutrient may get stuck and not allow the MTHFR process to function properly. If there are roadblocks from a genetic mutation or inadequate enzyme cofactors that inhibit synthetic folic acid from being metabolized, this can lead to high concentrations of folic acid.
Prioritize Nutrient-Dense Animal Foods: Focus on consuming a variety of animal-based foods rich in folate and other essential nutrients.
Consult with a Healthcare Professional: Seek guidance from a qualified healthcare professional or functional medicine practitioner for personalized advice and monitoring.

Additional Strategies for Lowering Homocysteine

Beyond dietary considerations, several interventions can help lower homocysteine levels:

B-Vitamin Supplementation: Supplementation with folic acid, vitamin B12, and vitamin B6 has been shown to reduce homocysteine levels.
Betaine: Betaine (trimethylglycine) can help convert homocysteine back to methionine.
Taurine: Taurine, an amino acid, has been shown to reduce homocysteine levels.

The Broader Context: Meat Consumption and Health

Meat consumption has been a common food selection for humans for millennia. Meat is rich in amino acids, delivers vast amounts of nutrients and assists in short term health and hypertrophy. However, meat consumption can induce the activation of mTOR and IGF-1, accelerated aging, vascular constriction, atherosclerosis, heart disease, increased risk of diabetes, systemic inflammatory effects, cancers (including colorectal and prostate cancers), advanced glycation end products, impaired immune function / increased susceptibility to infection via downstream advanced glycation end product accumulation, polycyclic aromatic hydrocarbon ingestion, increased homocysteine levels among many other pathophysiologies. Research papers showing health benefits of meat consumption versus other papers showing the detriment of meat have led to confusion as many cohorts such as bodybuilding, health and wellness groups, carnivore diet practitioners, online social media longevity groups and more are interested in data that exists across the peer reviewed literature, however, few papers offer a super wide view where meat consumption benefits and pitfalls are taken into account.

Meat Consumption: Benefits and Pitfalls

Animal protein is great for building muscle, short term energy, maintaining high levels of nutrients, but a carnivore diet holds too many adverse long term side effects to be considered a staple for a longevity-based diet.

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