Genetic Methylation Testing: The Complete Buying Guide
One of the original providers of methylation testing, since 2018.
Methylation and MTHFR are where I got started with nutrigenomics almost a decade ago. It’s a fascinating topic, and a widely misunderstood one. We’ve been reporting on it since 2018, and we’ve run methylation panels for thousands of customers since.
Like all our tests, the DNA methylation test is a simple cheek swab test. The swab sample is sent to our CLIA-certified laboratory in Houston, where the sequencing occurs.
If you’re comparing options, I think our testing holds up well against the alternatives. You also get our proprietary Gene Food diet type and AI assistant, which no one else offers.
Since 2018, Gene Food has done thousands of genetic methylation tests for customers, so it goes without saying that we believe there is value in knowing your MTHFR status.
But there is a tremendous amount of confusion, and anxiety, on this topic, which is why I wrote this guide. Some Reddit threads I have encountered are discouraging. People think discovering they carry one copy of MTHFR C677T explains their whole life. In reality, these markers are carried by 40% of the population and most are asymptomatic.
Below is what a methylation test can and can’t tell you, what to look for when you buy one, what it costs, and what to do with your results. The science questions people ask most are answered in the FAQ at the bottom.
What a genetic methylation test actually tells you
Your methylation cycle runs on a short list of nutrients, chief among them folate, vitamin B12, vitamin B6 and vitamin B2 (riboflavin). A genetic methylation test reads variants in the genes that run that cycle. Done well, it gives you a full picture of whether you have a genetic predisposition for folate and B12 deficiency, and therefore a propensity for elevated homocysteine.
Keep in mind what that is: a predisposition, not a diagnosis. Your genes don’t change, but your folate, B12 and homocysteine levels do. That’s why a good report points you toward a homocysteine blood test rather than treating a gene result as the final word.
For a technical rundown of how the MTHFR gene influences methylation, see this blog post.
Which genes we test for across all our tests
Across all our tests, we look at 26 SNPs across 18 genes, with 3 SNPs appearing in more than one report, so 21 distinct variants. Every variant is weighted by the strength of the evidence behind it and graded from A+ (strongest) to C− (weakest). Click a gene to read more in our gene guide.
MTHFR & Folic Acid Metabolism report
2 SNPs · 1 gene. Related lab tests: homocysteine, serum folate.
Methylation report
13 SNPs · 8 genes. Related lab test: homocysteine.
| Gene | SNP (rsID) | Variant | Evidence grade |
|---|---|---|---|
| MTHFR | rs1801133 | C677T | A+ |
| MTHFR | rs1801131 | A1298C | B+ |
| COMT | rs4680 | Val158Met | A− |
| COMT | rs4633 | C186T | A− |
| CBS | rs5742905 | T833C | B+ |
| CBS | rs28934891 | G1330A | B− |
| CBS | rs234714 | — | C+ |
| MTR | rs1805087 | 2756A>G | B+ |
| MTR | rs2275565 | — | B− |
| MTRR | rs1801394 | A66G | B |
| MTHFD1 | rs2236225 | G1958A | B− |
| SLC19A1 | rs1051266 | A80G | B |
| DPEP1 | rs154657 | — | C− |
Cellular Methylation report
11 SNPs · 11 genes. Related lab tests: homocysteine, B12, methylmalonic acid.
| Gene | SNP (rsID) | Variant | Evidence grade |
|---|---|---|---|
| MTHFR | rs1801133 | — | A |
| MTR | rs2275565 | — | B+ |
| CBS | rs234709 | — | B+ |
| TRDMT1 | rs12780845 | — | B+ |
| MMUT | rs9369898 | — | B+ |
| MMACHC | rs4660306 | — | B+ |
| HNF1A | rs2251468 | — | B |
| CHMP1A | rs154657 | — | B |
| SLC17A3 | rs548987 | — | B |
| NOX4 | rs7130284 | — | B |
| FGF21 | rs838133 | — | B |
How to find the best DNA methylation test
- More than MTHFR. MTHFR SNPs, standing alone, are often oversold. The most value comes from a “polygenic” approach, where other genes in the methylation pathway are evaluated alongside MTHFR.
- An interpretation layer you can use. With DNA testing, you’re paying for the interpretation. Be wary of companies that report on a handful of genes and market them as the whole story.
- The strength of the evidence. Not every variant has the same research behind it. A good report tells you which findings are well supported and which aren’t.
- Where the lab is. Make sure your kit is processed in the United States, by a CLIA-certified lab.
- What happens to your data. Find out whether the company sells or shares your genetic data, and whether you can have it deleted.
- A track record. Check how long the company has been in business. Plenty of DNA testing companies have come and gone.
For a side-by-side of specific tests, see the best methylation and MTHFR testing options and the cheapest way to get a methylation test.
Know before you buy
Gene Food’s research team has pored over the science of DNA methylation for almost a decade. Access our research summaries below so you can explore the science of methylation and separate science from marketing.
The one-carbon pathway: why B vitamins run the show
The one-carbon pathway supplies the methyl groups your body uses for DNA methylation and to recycle homocysteine. Folate carries those methyl groups, but only after it’s converted into active forms, and that conversion depends on vitamins B6, B2 and B12. Methionine, an amino acid, and niacin (B3) are needed too. When one of these runs low, specific steps slow down:
How diet shapes methylation
Nutrition is one of the strongest modifiable factors in DNA methylation. Diet appears to work in two main ways: by supplying the substrates and co-factors that methylation needs, and by changing the activity of enzymes in the one-carbon cycle. A diet short on methyl groups, typically a low-protein diet, has been tied to DNA hypomethylation. Large numbers of animal and human studies have looked at how diet affects methylation, but relatively few have focused on the biochemical mechanisms behind it.
More methylation isn’t better
It isn’t the case that more methylation is better than less, or that less is better than more. The ideal is methylation that happens where and when your body needs it, so the right genes are switched on or off at the right time. Depending on the context, a food compound that dials methylation down could help, and so could one that dials it up. That’s a good reason to be skeptical of any product that promises to simply “boost” methylation.
Food compounds that influence methylation
- Green tea (EGCG and other catechins): inhibit some methylation processes in a concentration-dependent way. In one study, EGCG reactivated methylation-silenced genes in human colon and prostate cancer cells.
- Genistein (soy, chickpeas): a weaker effect than EGCG, and not expected at normal dietary intakes of soy. In a mouse study, high-dose genistein (300 mg/kg) was linked to changes in prostate DNA methylation.
- Resveratrol (grape skins, red wine) and coffee’s caffeic and chlorogenic acids: decreased or inhibited DNA methylation in lab studies.
- Vitamin C: in one study, caused demethylation of nearly 2,000 genes in embryonic stem cells.
- Curcumin (turmeric): inhibits DNMTs and induces hypomethylation.
- Lycopene (tomatoes, watermelon, papaya): linked to hypomethylation.
Most of this comes from cell and animal studies. It points to promising leads, especially for future cancer therapies, not to a shopping list.
Methylation and cancer: what the research shows
Methylation and cancer interact in three ways. Cancer can disrupt normal methylation patterns. Methylation can silence genes that normally suppress tumors (the p16 gene in lung cancer, for example), while demethylation can switch on genes that drive cancer. And methylation can shift metabolism in ways that favor cancer cells.
Drugs such as decitabine and azacitidine (Vidaza) work by blocking the enzymes that methylate DNA, turning silenced tumor-suppressor genes back on. In colon cancer, hypermethylation is detectable early and might serve as a biomarker. Still, no single genetic locus has been identified that is always associated with a specific cancer, and several randomized controlled trials have failed to show a clear influence of epigenetic markers on cancer incidence.
The folic acid paradox
Very low intakes of folate, methionine, B2, B6, B12 and niacin have been associated with an increased risk of cancer, possibly by disrupting DNA methylation. But high intakes carry their own risks. Research has linked folic acid supplementation to both increases and decreases in cancer risk, and to both higher and lower likelihoods of cognitive issues in offspring, based on the father’s folic acid intake. The effect depends on the dose, the type of supplement and who is taking it, so there’s no ideal one-size-fits-all dose.
How much does a methylation test cost?
A Gene Food DNA kit is $229, one time. There’s no subscription, and it’s FSA/HSA eligible. Our methylation report is part of Health Intelligence, a $195 add-on that also includes supplement guidance and our premium reports.
If you’ve already tested with 23andMe or Ancestry, you can upload that raw data instead of ordering a kit.
For what other tests cost by use case, see our DNA testing price guide.
What you get with Gene Food, and when
What’s in your report
- Your results for the common C677T and A1298C variants.
- The full methylation panel, and how your genes affect the way you process these nutrients.
- Your personalized diet type: which of 20 diet types fits your genes, with macro targets.
- A 14-day meal plan built around your diet type.
- Our AI assistant: ask questions about your results and get meal plans and grocery lists built around them.
- New health reports published each month.
How long it takes
Like all our tests, the DNA methylation test is a simple cheek swab test. A self-addressed return envelope is included with the test kit, as are detailed instructions for taking the test. Results are usually ready about 3–4 weeks after our CLIA-certified lab in Houston receives your sample.
Already have 23andMe or Ancestry data? Upload it and skip the kit.
Our refund policy
- Test kits: return an unopened kit within 14 days of receipt for a 75% refund. If the kit has been opened but not used, or you request a refund before your results are issued, you’re eligible for a 50% refund. Once your results have been sent, kits can’t be refunded.
- Raw data uploads: refundable any time before you log in and access your plan.
It’s a one-time price with no subscription, and it’s FSA/HSA eligible. Read the full refund policy.
What to do with your results
- Get a homocysteine test. Your genes show your predisposition. A blood test shows where you stand right now.
- Look at the whole pathway. One MTHFR variant rarely tells the story on its own.
- Start with food. Folate comes mostly from leafy greens. Folic acid is the synthetic form added to fortified foods.
- Don’t megadose. Very low intakes of folate, B2, B6 and B12 can have negative impacts, but so can very high intakes. The best course is to make sure you get enough of these nutrients, ideally through diet.
For more on the nutrients involved, meet the B vitamins.
Methylation testing FAQ
I carry an MTHFR variant. Should I be worried?
Probably not. MTHFR C677T markers are carried by about 40% of the population, and most people who carry them are asymptomatic. One variant rarely explains much on its own. Look at the rest of the methylation pathway, and ask your doctor about a homocysteine test if you want to know where you actually stand.
Is MTHFR the only gene that matters?
No. MTHFR gets the headlines, but it’s one of several genes in the methylation pathway, alongside genes like MTR, MTRR and COMT. Evaluating them together gives a much fuller picture of your predisposition to folate and B12 deficiency than MTHFR alone.
Which nutrients support methylation?
Folate, B12, B6 (pyridoxine) and B2 (riboflavin) do most of the work. Folate has to be converted into active forms before your body can use it, and that conversion depends on the other B vitamins. Methionine, niacin (B3) and choline, which your body can use to make the methyl donor betaine, matter too. Humans can’t make folate, so it has to come from food, mostly leafy greens.
Should I take methylfolate or high-dose B vitamins?
Not by default. Research has linked folic acid supplementation to both increases and decreases in cancer risk, depending on the dose, the type of supplement and who is taking it, so there’s no one-size-fits-all dose. What we do know is that it’s best to avoid over-supplementing. Aim for enough of these nutrients, ideally from diet. More in are you taking too much methylfolate?
Can food change my methylation?
Some compounds in food have been shown to influence DNA methylation, mostly in lab and animal studies. These include EGCG in green tea, genistein in soy and other legumes, curcumin in turmeric, resveratrol in grape skins, vitamin C and lycopene in tomatoes. That doesn’t mean everyone should rush out and eat nothing but tofu. More methylation isn’t automatically better than less. The goal is methylation happening where and when your body needs it.
Is DNA methylation linked to cancer?
Abnormal methylation patterns show up in cancer, and a large share of methylation research has focused on it. But no single genetic locus has been identified that is always associated with a specific type of cancer, and several randomized controlled trials have failed to show a clear influence of epigenetic markers on cancer incidence. A genetic methylation test is not a cancer test, and it shouldn’t be read as one.
What’s the difference between a genetic methylation test and a methylation status test?
A genetic test reads the variants you were born with, and those don’t change. Your methylation status does change with diet and lifestyle. We compare the two approaches in MTHFR testing vs. cellular methylation.
How does Gene Food compare to SelfDecode?
SelfDecode is a respected platform, but it’s expensive, and there’s so much data that its reports can feel like drinking from a firehose. They’re often best navigated with a practitioner. Gene Food gives you methylation results graded by the strength of the evidence behind each one, plus your personalized diet type, a 14-day meal plan and our AI assistant, which no one else offers. Read our SelfDecode review.
How does Gene Food compare to empowerDX?
empowerDX’s at-home MTHFR test checks just two variants: C677T and A1298C. That’s the MTHFR-only approach we warn about above, and MTHFR on its own is often oversold. Gene Food reports on both of those variants plus the rest of your methylation pathway, 26 SNPs across 18 genes, each graded by the strength of the evidence. You also get your diet type, a meal plan and our AI assistant.
How does Gene Food compare to Gary Brecka’s 10X Health test?
Gary Brecka helped launch 10X Health but has since stepped away. 10X still charges $599 for a basic genetic test that evaluates just five genes, and $1,299 for its “precision test.” The Gene Food kit is $229, one time, and our methylation report is part of Health Intelligence, a $195 add-on. For that you get 26 SNPs across 18 genes with evidence grades, plus your diet type, a meal plan and our AI assistant. We’ve been offering methylation testing since 2018. Read our full 10X Health review.
How does the Gene Food test work, and how long do results take?
You swab your cheek at home and mail the kit back to our CLIA-certified lab. Results are usually ready about 3–4 weeks after the lab receives your sample. If you already have 23andMe or Ancestry data, you can upload it instead.
How much does it cost, and is it a subscription?
The kit is $229, one time, with no subscription, and it’s FSA/HSA eligible. The methylation report is part of Health Intelligence, a $195 add-on.
Is my genetic data private?
We never sell your genetic data. Our lab is CLIA-certified, and we honor requests to permanently delete your data after testing.