What is Homocysteine ?

Homocysteine is an amino acid product in the body arising from the metabolism of essential amino acid called methionine. Methionine is derived from the digestion of dietary protein such as meat, eggs and milk. Excess methionine is converted into Homocysteine.

High level of homocysteine is similar to cholesterol because prolonged elevated levels gradually damage the linings of blood vessels, causing atherosclerotic plagues and narrowing of the arteries which over time can lead to a heart attack.

Current research has found that the 3Bs - folic acid, vitamin B6 and B12 can control and reduce Homocysteine levels.

Diet and Lifestyles modification for those with high homocysteine levels -

1. Limit amount of high protein foods such as meat, eggs and dairy products.

2. Increase amount of folic acid containing foods such as green leafy vegetables, broccoli, yeast extract etc.

3. Limit alcohol - Excessive intake of alcohol (beer, brandy, whisky) can empty body stores of folic acid.

4. Cut down coffee - Studies showed that drinking about 1 liter of coffee per day can raise homocysteine level.

5. Stop smoking - Cigarette smoke contains chemicals that antagonise Vitamin B6. Heavy smokers have up to 50% higher Homocysteine levels than non-smokers.

6. Regular monitoring (every 4 months) of Homocysteine level in your blood is important. Besides this, other tests which need regular monitoring are cholesterol, folic acid and B12 level. Knowing your blood Folic Acid and Vitamin B12 level will be a good indicator before you consider taking the supplements.

Nutritional supplements for those with elevated Homocysteine

Generally if you are tested to have high levels of homocysteine, you should consider taking the following supplements - Vitamin B6, Vitamin B12, Folic Acid.

Since these group of vitamins usually work synergistically with other vitamin Bs in the B complex, taking a Vitamin B complex or a multi-vitamin/minerals formula is a better way of ensuring that your body have enough of all the necessary nutrients in the long term.

Other high risk group -

- People who consume huge amounts of refined foods (eg. noodles, bread, rice and soft drinks) would need to take supplements as these foods are usually lacking in Vitamin B12, Folic Acid and B6.

- A strict vegetarian diet can lead to deficiency of Vitamin B12 because B12 only available in meat sources. Supplements with Spirulina is helpful as Spirulina is the only plant which is very rich in Vitamin B12.

- Women on birth control pills should take additional Vitamin B6 and folic acid. It has been shown that birth control pills may cause elevated Homocysteine levels.