Vitamin D3, Methyl Folate, SAMe: Gary Brecka’s Vitamin Guide

Vitamins play a crucial role in our daily life. They are essential for our bodies to function properly, aiding in processes such as energy production, immune function, and cellular repair.

However, not all vitamins are created equal, and understanding the right types and amounts for your unique body can make a significant difference in your health.

This is where experts like Gary Brecka come in, providing tailored advice based on the latest scientific research.

Gary Brecka, a renowned figure in the field of nutritional science.

With a deep understanding of human biochemistry and genetics, Gary has dedicated his career to exploring how personalized nutrition can enhance human health and wellbeing.

Methylated Vitamins

Methylated vitamins are a key component in the world of personalized nutrition.

But what exactly are they? Simply put, methylated vitamins are those that have been altered in a way that makes them more bioavailable and easier for the body to use.

This is particularly important for individuals with certain genetic variations that can affect the body’s ability to metabolize vitamins.

Methylation is a crucial biochemical process involved in many bodily functions, including:

  • Gene expression: Methylation regulates which genes are turned on and off, impacting various processes like cell development and repair.
  • Detoxification: Methylation helps eliminate harmful substances from the body.
  • Energy production: It plays a role in converting food into energy.
  • Mood and cognitive function: Methylation supports neurotransmitter production, essential for brain health.

In the context of the 10X Health System, methylated vitamins are a cornerstone.

This system, developed by Gary Brecka, emphasizes the importance of personalized nutrition based on an individual’s unique biochemistry and genetic makeup.

By incorporating methylated vitamins into the system, it ensures that the body can effectively utilize the nutrients it receives, leading to optimal health and wellbeing.

Personalized Vitamin Packs

The 10X Health System takes a unique approach to nutrition with its personalized vitamin packs.

These packs are not one-size-fits-all; instead, they are tailored based on various factors like:

  • Health goals: Do you want to boost immunity, improve cognitive function, or enhance energy levels?
  • Bloodwork: They may analyze your blood markers to identify potential deficiencies.
  • Genetic testing (optional): This can reveal variations affecting nutrient absorption or metabolism.

Their packs typically include:

  • Multivitamin: A base with essential vitamins and minerals.
  • Targeted supplements: These address specific health goals, like Vitamin D for immune support or B vitamins for energy.
  • Methylated vitamins (optional): Some packs might offer these for better absorption.

Many people have shared their positive experiences with these personalized vitamin packs.

Users often report feeling more energetic, experiencing improved mood, and noticing an overall increase in their sense of wellbeing.

Some have even reported improvements in specific health issues, further demonstrating the potential benefits of personalized nutrition.

Specific Vitamin Recommendations

One of the key recommendations from Gary Brecka is the daily intake of 5000 Units of Vitamin D3 for adult men and women.

  • Vitamin D3, also known as cholecalciferol, is crucial for bone health, immune function, and mood regulation.
  • It’s also unique in that our bodies can produce it when our skin is exposed to sunlight.

However, due to factors like indoor lifestyles and living in less sunny climates, many people don’t get enough Vitamin D3 from sunlight alone.

Supplementing with Vitamin D3 can help fill this gap and support overall health.

In addition to Vitamin D3, Gary Brecka also emphasizes the role of methyl folate and SAMe (S-adenosylmethionine) in combating anxiety.

  • Methyl folate is a form of the B-vitamin folate that the body can readily use.
  • It plays a vital role in the production of neurotransmitters, which are chemicals that transmit signals in the brain.
  • SAMe is a compound produced by the body that supports various functions, including mood regulation.

Both methyl folate and SAMe can support mental health and may be particularly beneficial for those experiencing anxiety.

The Role of Genetics in Vitamin Absorption

Genetics play a significant role in how our bodies absorb and utilize vitamins. A prime example of this is the MTHFR gene mutation.

MTHFR stands for methylenetetrahydrofolate reductase, an enzyme that plays a crucial role in processing amino acids, the building blocks of proteins.

This enzyme is also important for converting the vitamin folate (or folic acid) into its active form, methylfolate.

This cycle is involved in various vital functions like:

  • DNA methylation: Regulating gene expression, impacting development, repair, and function.
  • Homocysteine metabolism: Breaking down homocysteine, an amino acid with high levels linked to health risks like cardiovascular disease.

MTHFR Mutations and Vitamin Absorption:

Certain mutations in the MTHFR gene, particularly C677T, can reduce enzyme activity and potentially impact vitamin absorption:

  • Lower folate absorption: This can lead to folate deficiency and its associated health risks.
  • Reduced conversion of B vitamins: MTHFR is involved in converting vitamin B12 and B6 into their active forms, necessary for optimal function.
  • Increased risk of deficiencies: Individuals with specific MTHFR mutations might be at higher risk for deficiencies in folate, Vitamin B12, and B6.

This is where genetic testing comes in. By understanding our unique genetic makeup, we can tailor our supplement intake to our bodies’ specific needs.

For instance, individuals with the MTHFR mutation may benefit from taking methylated forms of folate and other B vitamins, as these are more readily utilized by the body.


Personalized nutrition, as advocated by Gary Brecka and implemented in the 10X Health System, offers a promising approach to health and wellbeing.

By considering our unique biochemistry and genetics, we can tailor our vitamin intake to our specific needs.

Methylated vitamins, personalized vitamin packs, and specific vitamin recommendations like 5000 Units of Vitamin D3 daily, all play a role in this personalized approach.

However, it’s important to remember that while these recommendations can be beneficial, they are not a substitute for professional medical advice.

Each of us is unique, and what works for one person may not work for another.

Therefore, it’s crucial to consider your personal nutritional needs and consult with a healthcare professional before starting any new supplement regimen.


Hi there, I'm Pranay, a fitness enthusiast who loves working out regularly and staying in shape. I'm passionate about health and fitness, and I'm always on the lookout for new and exciting ways to stay active and healthy.

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