Before you keep scrolling out of overwhelm, we beg of you: Please, don’t let the jargon of “DNA methylation” intimidate you! Today, we’re breaking down this fundamental process in simple language to illuminate its significant impact on our health. We’ll also share some critical information about the role that certain adaptogenic herbs play in helping to regulate the methylation cycle. Our ultimate goal is to encourage you to find new (and ancient) pathways to enhance your overall health and well-being, reduce the risk of chronic diseases, and improve your quality of life.
What Is DNA Methylation?
Essentially, DNA methylation involves attaching a small chemical group known as a methyl group to a DNA molecule. This process helps control how our genes are turned ON or OFF. Think of it like a dimmer switch on a light—methylation adjusts the brightness of gene activity.
By adding these methyl groups to specific sites on the DNA, particularly at cytosine bases, the process can profoundly affect our gene expression. When a gene is methylated, it is often turned OFF, meaning it won’t be used to make proteins. Conversely, unmethylated genes remain active and can produce proteins as needed.
The process of DNA methylation is crucial for a few reasons. Firstly, it regulates which genes are active at any given time, a function vital for normal development and cellular function. During development, methylation ensures that cells properly specialize into different tissue types. It also maintains genomic stability by protecting our DNA from damage and helping to preserve its integrity.
To that end, proper methylation can play a preventive role in various diseases by controlling the expression of genes associated with conditions like cancer, cardiovascular disease, neurodegenerative disorders, and autoimmune conditions. By ensuring optimal methylation, the body can better regulate inflammation, repair DNA damage, and maintain general cellular wellness.
Understanding Suboptimal Methylation: Signs + Symptoms
Unfortunately, DNA methylation doesn’t always function as it should. Suboptimal methylation can occur due to a range of factors. Nutritional deficiencies, such as lack of folate or vitamin B12, can impair the methylation process. Additionally, genetic mutations can also affect how efficiently methylation works. Environmental factors like exposure to pollutants and toxins can further disrupt this delicate process, and aging may naturally reduce the effectiveness of methylation over time.
When methylation is not working properly, several signs may become evident. You might experience mental health issues such as depression or anxiety. Persistent fatigue and low energy levels are some of the other common symptoms, as are cardiovascular problems like high blood pressure or heart disease. This is important because an impaired immune system may also lead to increased susceptibility to infections or autoimmune conditions.
The consequences of ineffective methylation raise several important concerns—it can put us at risk of serious diseases, including cancer and heart disease. Cognitive decline, affecting memory and mental function, and metabolic disorders (which impact weight, blood sugar, and overall metabolism) are some other potentially alarming results. Furthermore, ineffective methylation can lead to immune dysregulation, making us more prone to frequent illnesses and autoimmune issues.
So, how do we go about hacking our mind-body wellness at the cellular level through these intricate systems? To uncover part of the answer, let’s explore how the methylation cycle fits into the broader context of gene regulation.
Derived from the Greek word “epi”, which means “above” or “on top of” (the genome, in this case), epigenetics refers to the study of changes in gene expression that do not involve alterations to the underlying DNA sequence. Master Herbalist and Holistic Health practitioner Laurie S. Roth Donnell expresses this concept very plainly and beautifully: “Epigenetics is the science of tracking how a person’s mental, emotional, and cellular experiences can change, alter, morph, and direct how the DNA is passed onto future generations.” [1]
In his book, You Are the Placebo: Making Your Mind Matter, Dr. Joe Dispenza even more cleverly explains it as follows: “Epigenetics teaches that we are not doomed by our genes… we can modify our genetic destiny by turning on the genes we want and turning off the ones we don’t want.” [2]
This field has revolutionized our understanding of genetics by showing that environmental factors and lifestyle choices can directly influence gene activity and expression. At its core, epigenetics is concerned with how genes are turned on or off, and how this regulation impacts biological processes and well-being. Can you guess what one of the most crucial mechanisms of epigenetic regulation is?
It’s DNA methylation.
Understanding DNA methylation is key to grasping the broader concept of epigenetics because it illustrates how genetic information can be modulated without changing the DNA sequence itself. The relationship between epigenetics and DNA methylation extends beyond basic gene regulation; it plays an imperative role in various biological processes and health conditions. For instance, DNA methylation patterns are essential for normal development and differentiation. During embryogenesis, specific genes are turned on or off in a highly regulated manner to guide the formation of different tissues and organs. Aberrations in DNA methylation can lead to developmental disorders and diseases such as cancer. In cancer cells, abnormal DNA methylation patterns can lead to the silencing of tumor suppressor genes or the activation of oncogenes, contributing to uncontrolled cell growth and tumor formation.
For more about epigenetics, and how changing our consciousness can produce profound physical changes—both in structure and in function—keep reading here.
By now you know that methylation helps to control gene activity, detoxify harmful substances, and keep our cells healthy. But did you also know that keeping your methylation levels on track is also a way to slow down the aging process and revitalize your mind-body connection?
Remember, when methylation is functioning optimally, it supports overall wellness and helps prevent problems like heart disease, cognitive disorders, and immune system dysfunction. But if methylation gets out of balance, it can lead to a myriad of health concerns. Thankfully, herbs can be powerful methylation allies, as they provide necessary nutrients, antioxidants, and other compounds that promote efficient biochemical processes. So you might be wondering: how can herbs bring the body back to its natural physiological equilibrium (homeostasis), and which specific herbs and foods will actually help support healthy methylation?
Environmental factors such as diet, stress, and exposure to toxins can all influence DNA methylation patterns, demonstrating the interplay between our genes and the environment. For instance, eating foods high in folate and vitamin B12 (nutrients involved in the methylation process) can impact gene expression, and has been shown in studies to help keep methylation running smoothly. Hence, maintaining a balanced diet and healthy lifestyle is of the utmost importance to support proper epigenetic regulation. While our DNA provides the blueprint for our biological makeup, epigenetic mechanisms like DNA methylation are crucial in determining how that blueprint is expressed and how we interact with our environment. It’s also important to note that herbs with antioxidant and anti-inflammatory benefits like turmeric and green tea further support methylation, offering preventative support while positively contributing to ongoing maintenance.
While diet certainly cannot be ignored, there’s already a wealth of information out there about the methyl-donor nutrients holistic health practitioners believe we should be getting from our whole foods, such as leafy greens (and we agree!). For this reason, today’s guide goes a bit deeper into the herbal toolkit that Nature’s pharmacopeia so generously provides. Integrating plant medicines like those highlighted below promotes proper methylation balancing, and maybe even a longer life.
Methylating Herbal Adaptogens
The term adaptogen, or resistogen, was officially coined by Nikolai Lazarev in 1957 to refer to substances that increase a state of “nonspecific resistance” against multiple stressors, assisting the body in adapting to changes in the environment. [3] Methylating herbal adaptogens are a special group of these herbs, which help support the body's methylation process and overall health.
Let’s take the long-revered culinary and traditional medicinal staple, Turmeric, for example. As its botanical name suggests, Curcuma longa contains curcumin, which has been shown to positively affect methylation, specifically demonstrating the potential to modulate the DNA methylation machinery involved in breast cancer inhibition. [4] Research has also demonstrated that curcumin can boost levels of important methylation components and reduce inflammation, helping to keep our genes functioning properly, and lowering the risk of chronic diseases. [5] Research published in Frontiers in Genetics highlights curcumin’s role as an alternative epigenetic modulator and its potential therapeutic effects on various health conditions. [6] Besides its effects on DNA methylation, curcumin is revered for its antioxidant properties and ability to influence the expression of various genes through epigenetic mechanisms (including methylation).
Another powerful herb known for its methylating properties is green tea (Camellia sinensis), which is rich in polyphenols like epigallocatechin gallate (EGCG). In numerous studies, EGCG has been shown to specifically improve DNA methylation. Furthermore, a study in Epigenomics demonstrated that green tea polyphenols can modulate DNA methylation, potentially reducing the risk of certain cancers and improving metabolic health. [7]
For balancing methylation and adapting to stress, researchers have found that Tulsi or Holy Basil (Ocimum sanctum) helps improve the availability of methyl donors and supports overall health. Two flavonoids in Tulsi have been shown to be among the main compounds known to protect blood cells from radiation-induced DNA damage. One study of Tulsi’s anticancer activity found effectiveness against skin cancer, lung cancer, breast cancer, and preventive effects against liver cancer, stomach cancer, and oral cancer. Tulsi extract has been shown to protect liver cells from DNA damage and to increase antioxidant levels in response to cancer-causing chemicals and drug exposure. [8]
Adaptogenic herbs like Amla and Astragalus also offer significant benefits. Amla has been shown to help reduce DNA damage caused by toxicity from cadmium, lead, aluminum, nickel, cesium chloride, arsenic, chromium, benzo[a]pyrene (a compound found in tar, tobacco, and grilled meats), and cyclophosphamide (an immunosuppressive drug). Astragalus has been extensively researched since the early 1980s. Results have shown that it increases the number of killer T cells, leukocytes, and interferon in the blood, all of which help to inhibit foreign substances and disease. The root has also been shown to boost the effectiveness of chemotherapy and radiotherapy treatments. [9]
The protective qualities of the antioxidants in Rhodiola make it another excellent tonic against free radicals, preventing cellular and DNA damage. Studies have shown that Rhodiola extract can greatly help lower blood pressure, with great potential for reducing the risk of heart disease. Rhodiola protects body tissue against free radicals and toxins capable of harming DNA and causing cancer. Lastly, Ashwagandha (Withania somnifera) has been shown to influence epigenetic markers, including DNA methylation. Studies indicate it can do more than relax and heal; it also reduces cortisol levels and stress hormones, supporting overall methylation processes and holistic health.
Milk Thistle (Silybum marianum): Known for its liver-loving properties, Milk Thistle can enhance the body's detoxification processes, indirectly supporting methylation. Many studies have highlighted its unique role in protecting liver cells and promoting regeneration. In one scholarly review of its therapeutic potentials, Iranian medical researchers concluded that beyond its anticancer properties, it possesses significant “advantageous pharmacological potentials” as an herbal medicine, citing numerous patents that have been published “regarding the effect of silymarin on liver, pancreas, prostate, and skin cancers.” They also emphasized that its antioxidant and anti-inflammatory effects, “as well as its ability to regulate different proteins and genes” is what causes anti-chemopreventive actions. Eve more fascinating to note is that these same authors underlined how Milk Thistle can reduce the toxic effects on vital organs, as well as healthy cells, suggesting formulations made with silymarin are therefore “likely to have synergistic effects with chemicals included in herb combination formulations.” [10]
Rosemary (Rosmarinus officinalis) contains carnosic acid and rosmarinic acid, which have been linked to DNA protection and methylation support. Studies suggest that Rosemary can modulate gene expression and enhance cognitive function. A review of recent scholarly literature reveals that its main ethnopharmacological uses (“anti-spasm, analgesic, anti-inflammatory, anti-anxiety and memory-boosting”) and its most important components for medicinal and pharmacologically active purposes (“rosmarinic acid, carnosic acid, and the essential oil”) may provide “promising natural medicines in the treatment of the nervous system pathological conditions including anxiety, depression, Alzheimer’s disease, epilepsy, Parkinson’s disease, and withdrawal syndrome.” [11]
Moringa (Moringa oleifera): The abundance of antioxidants, vitamins, micronutrients, and minerals found in Moringa are well-known for their support of methylation processes. In a paper published by Faculty of Medicine professors at Udayana University in Bali, the group of authors explained, “Moringa oleifera leaves powder contains protein, micronutrients, and minerals such as calcium, iron, sodium, vitamins C and E, beta carotene, and antioxidants (flavonoid acids, phenolic acids, glucosinolates, isothiocyanates, and saponins).” Furthermore, they concluded that “some macro and micro molecules of Moringa oleifera leaves powder such as folate plays a role in DNA methylation; vegetable protein and fatty acids act as promoters in DNA sequences; vitamins act as cofactors for enzymes, antioxidant, and anti-inflammation.” [12]
