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Creatine is one of the easiest and cheapest ways to lower your homocysteine levels
🕑 Added 2024-05-06 17:07:25 +0000 UTCHomocysteine is an amino acid found in the blood, which is acquired mostly from eating meat. It is a common sulfur-containing amino acid that is an intermediate product in the normal biosynthesis of the essential amino acids methionine and cysteine.
While we need more research to establish causality, elevated homocysteine in the blood (aka hyperhomocysteinemia) may be a potential a risk factor for various health issues. High homocysteine levels have been associated with an increased risk of cardiovascular diseases, such as stroke and heart attack, because they can promote atherosclerosis (the buildup of plaque in the arteries), endothelial dysfunction (which affects the inner lining of blood vessels), and clot formation.
In addition to cardiovascular disease, high homocysteine levels MAY be associated with other pathologies including:
1: Alzheimer's disease and other forms of dementia and neurodegeneration 2.Bone fractures by affecting collagen cross linking and therefore bone strength 3.Deep vein thrombosis and other thrombotic events and complications
One easy way you to potentially lower homocysteine levels is by taking creating! Just another reason In a long list to be supplementing with this cheap, extremely well researched ingredient. Creatine MIGHT have an indirect effect on homocysteine levels because the synthesis of creatine in the body consumes a significant amount of methyl group.
For example, SAMe donates a methyl group, it is converted to S-adenosylhomocysteine, which is then further metabolized to homocysteine. Normally, homocysteine can be re-methylated to form methionine again, or it can be converted to cysteine.
The theory is that when you supplement with creatine, you reduce the demand for endogenous (aka in the body) creatine synthesis. Since less SAMe is used to create creatine, more SAMe is available for other methylation reactions, which can potentially help to keep homocysteine levels lower by facilitating its conversion back to methionine or onward to cysteine.
Some studies have provided some decent evidence that creatine supplementation can reduce homocysteine levels but the relationship between creatine supplementation and homocysteine levels is not super well understood. we already know creative is very safe and well tolerated. It also has a ton of great benefits for the brain, and there’s even some new research showing it can be great for the micrbiome. So you might as well give it a shot
Source — any creatine monohydrate
Here’s some other ways you can lower homocysteine levels
Glycine is another amino acid that might play a role in modulating homocysteine levels, particularly through its involvement in a biochemical pathway known as the transsulfuration pathway.
The transsulfuration pathway is one of the two main metabolic pathways for homocysteine. In this pathway, homocysteine is converted into cysteine, another amino acid, with the help of two b-vitami aka B6 and vitamin B12. The enzymes involved in this conversion are cystathionine beta-synthase and cystathionine gamma-lyase, which both of which require pyridoxal 5 phosphate (the ideal form of B6 to take) as a cofactor.
Glycine may contribute to lowering homocysteine levels through its role in the formation of glutathione, a super powerful antioxidant in the body. The synthesis of glutathione requires cysteine, and by promoting the use of cysteine for glutathione synthesis, glycine might indirectly stimulate the conversion of homocysteine into cysteine, thus reducing homocysteine levels. So that’s one theorized mechanism of action
But we also know that glycine itself is a substrate for the enzyme GNMT which uses glycine and SAMe to generate SAH and then homocysteine. So, it’s obvious here that an adequate supply of glycine may promote the proper function of GNMT as well, which could help technically regulate the levels of SAMe and homocysteine.
Additionally, there is a concept known as "glycine betaine" (or just betaine, also known as trimethylglycine), which is derived from choline. Betaine serves as a methyl donor in the conversion of homocysteine to methionine, mediated by the enzyme BHMT as well. This process also helps to lower homocysteine levels, although it is not a direct action of glycine itself but rather of its derivative, betaine.
Supplementing with glycine (or TMG) can be beneficial. It’s also recommended to consume lots of bone broth as well as glycine rich foods like collagen. Ray peat was a big early proponent of the idea that we need to balance muscle meat (which has lots of methionine, an important component of homocysteine) with plenty of glycine and glycine rich foods.
Collagen — Crucial four
Glycine — bulk supplements (5-10g daily) great to use in the evening to support relaxation
B vitamins also play crucial role in the metabolism of homocysteine. Particularly B9 and b12
Folic acid is big pivotal in the conversion of homocysteine to methionine. The body uses folic acid to create tetrahydrofolate which is then converted to 5,10 methylenetetrahydrofolate. This compound is further converted to 5-MTHF, the active form of folate in the body. 5-MTHF donates a methyl group to homocysteine, converting it back to methionine in a reaction that is catalyzed by the enzyme methionine synthase, which then requires vitamin B12 as a cofactor. (Important to note: many individuals with the MTHF gene polymorphism have a hard time converting folic acid into its active form 5-MTHF. This is why Ignite contains this active form over folic acid)
Vitamin B12 in the context of homocysteine metabolism, vitamin B12 is a cofactor for methionine synthase in the remethylation of homocysteine to methionine. A deficiency in vitamin B12 can lead to an accumulation of homocysteine in the blood.
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Comments
Logan K
Do you recommend taking creatine with water on its own over say adding it to a smoothie?
