Dana White's Blood Pressure – How did he reduce it?

UFC CEO Dana White is known for his robust persona in the world of mixed martial arts.

Recently, he faced a significant health scare that put him at odds with his dynamic lifestyle.

High blood pressure and metabolic syndrome had become a dangerous reality for him.

It was his encounter with Gary Brecka that marked a turning point in Dana’s health journey.

In a recent interview, Dana White credits “anti-aging specialist” Gary Brecka with helping him overcome serious health issues that he described as a “silent killer.”

Gary Brecka is the Chief Health Biologist and co-founder of 10X Health System, a company that offers personalized health optimization services – also a company Dana White has been talking about a lot recently.

Dana went so far as to call Brecka “the man who saved my life.”

So what exactly were the problems plaguing Dana White, and how did Brecka help turn his health around?

Table of Contents

Dana White’s Health Issues and High Blood Pressure

High blood pressure (160/110): When Brecka first met with Dana, testing revealed some alarming health markers.

In a recent Joe Rogan Podcast, Grecka has revealed that Dana, despite being on multiple blood pressure medications, had extremely high blood pressure, measuring 160/110 which puts him at risk for cardiovascular disease.¹

Elevated homocysteine levels: Dana also had elevated homocysteine levels.

Grecka noted that 85% of high blood pressure cases have no identified cause.

However, Brecka argues that homocysteine likely plays a major contributing role in many of those unexplained cases.

Homocysteine and Blood Pressure

Homocysteine is an amino acid produced by the body, and elevated levels in the blood are linked with cardiovascular problems like heart attack and high blood pressure.²

The reason high homocysteine is problematic relates to a process called methylation.

Methylation describes certain chemical reactions in the body that are critical for functions like DNA synthesis, gene expression³ and hormone balance.⁴

An intermediate step in the methylation cycle converts homocysteine to methionine which is necessary for cardiovascular health.

When this conversion process slows down, homocysteine can build up to dangerous levels.

Brecka explains that high circulating homocysteine causes inflammation and irritates and constricts blood vessels over time. This progressively raises systemic blood pressure even if the heart itself remains healthy.

Supplements That Can Lower Homocysteine

Vitamins B6 & B12

The B vitamins B6 and B12 all serve as essential cofactors in homocysteine metabolism and breakdown.⁵

Ensuring adequate intake of these two nutrients facilitates the conversion of homocysteine to methionine.

A 2001 study demonstrated that supplementing elderly participants with just 1.6 mg/day of vitamin B6 for 12 weeks significantly lowered fasting plasma homocysteine by 7.5% on average.⁶

The data showed even small doses of B6 can reduce levels when folate status is already replete.

Additionally, a 2016 trial found that administering 100 μg/mL intravenous vitamin B12 injections twice weekly for 8 weeks lowered serum homocysteine concentrations from a median of 31.9 down to 22.2 μmol/L (a 30% reduction) in hemodialysis patients.⁷

Some brands of B6 include:

NOW Foods, P-5-P – 50 mg – 90 Veg Capsules
Life Extension, Pyridoxal 5′-Phosphate – 100 mg – 60 Vegetarian Capsules

Brands of B12 include:

NOW Foods, Methyl B-12, 1,000 mcg – 100 Lozenges
Life Extension, Vitamin B12, Methylcobalamin – 500 mcg – 100 Vegetarian Lozenges

Vitamin B9

Folate is also an essential B vitamin that facilitates methylation reactions, including the metabolism of homocysteine.

A 2020 pilot study found that dietary supplementation with 900 μg of L-methylfolate for 3 months significantly reduced mean plasma homocysteine concentrations by 32%, from 14.2 ± 9.3 μmol/L down to 9.6 ± 6.6 μmol/L in patients with diabetes.⁸

Additionally, a 2020 review article stated that daily intake of just 0.5-5.0 mg of folic acid typically lowers plasma homocysteine levels by about 25% on average.⁹

The research indicates increasing B9 (methylfolate in particular) intake supplies the necessary enzymatic cofactor for homocysteine conversion.

For those interested in learning more about how common genetic variations can impact homocysteine metabolism, the connection with methylfolate is covered in detail in the MTHFR section below.

Some brands of B9 include:

NOW Foods Methyl Folate – 1,000 mcg – 90 Tablets
Life Extension – Optimized Folate – 1,700 mcg DFE, 100 Vegetarian Tablets

The MTHFR Gene Mutation & Methylation

Vitamin B9 warrants a particular attention here related to a particular gene that’s called the MTHFR gene.

The MTHFR gene provides instructions for making an enzyme called methylenetetrahydrofolate reductase.

This enzyme plays a key role in processing amino acids and nutrients related to the methylation pathway.¹⁰

A common variation in the MTHFR gene known as the MTHFR mutation or polymorphism makes the MTHFR enzyme less active.¹¹

Up to 60% of certain populations may have this variation.¹²

The impairment in MTHFR function can allow homocysteine to accumulate.¹³

It reduces the availability of a chemical form of folate and methylfolate that is needed to convert homocysteine to methionine.

For those with an MTHFR mutation, taking a methylfolate supplement can help restore adequate levels.

Methylfolate provides the necessary nutrient substrate to facilitate homocysteine metabolism even when MTHFR enzyme activity is low.

Vitamins B9, B12 and B6 seem to be key components of the re-methylation process (homocysteine to methionine) and the transsulfuration process (homocysteine to cysteine).

Therefore, supplementing with B vitamins 9, 12, and 6 is a reasonable first step to help lower homocysteine levels.

Should this prove insufficient on its own, exploring additional options may be warranted

The following compounds could then be considered as secondary interventions:

TMG

Trimethylglycine (TMG), also known as betaine, is an amino acid compound and a common component of food like spinach, cereal grains and shellfish.

It provides a valuable methyl group for homocysteine metabolism and the methylation pathway. The homocysteine-lowering effects of TMG occur due to its role as a methyl donor.

A 2013 trial demonstrated that 1.5-6 grams per day of TMG for 6 weeks reduced fasting homocysteine levels by 12-20% compared to placebo in healthy adults.¹⁴

However, since TMG provides methyl groups when B9 or B12 status is insufficient for remethylation, when adequate levels of those vitamins are obtained from the methods described above, additional TMG supplementation may be unnecessary.

Some brands of TMG include:

Life Extension – TMG Powder – 1.76 oz (50 g)
NOW Foods – TMG, 1,000 mg – 100 Tablets

Creatine

Creatine is an amino acid that plays key roles in energy production¹⁶ and muscle growth.¹⁷

Although it’s popular as a sports supplement, it’s been shown to reduce homocysteine levels.

A 2015 trial found that combining creatine supplementation with resistance training for 8 weeks significantly reduced plasma homocysteine concentrations, from 12.66±5.89 μmol/L down to 9.33±4.60 μmol/L (a 26% reduction).¹⁸

Additionally, a 2004 study demonstrated creatine supplements for 4 weeks, without exercise, lowered plasma homocysteine by 0.9 μmol/L on average compared to a slight increase in the control group not taking creatine.¹⁹

The studies indicate creatine’s homocysteine lowering effects likely stem from enhancing energy production, as homocysteine metabolism is ATP-dependent. By boosting cell energy, creatine may facilitate the breakdown of homocysteine.

So this means that creatine may lower homocysteine indirectly.

Reputable brands of Creatine include:

Product	Quantity	Price	Cost per 5g
Momentous – Creatine	450 grams	$31 with coupon	$0.34
Double Wood – Creatine	500 grams	$24 with coupon	$0.24
NOW – Creatine (Capsules)	120 x 750 mg	$11	$0.63
Life Extension – Creatine (Capsules)	120 * 500 mg	$13	$1.05

Taurine

Taurine is an amino acid that plays an antioxidant role in cells and may support healthy homocysteine metabolism and heart function.²⁰

A 2009 animal study in Hypertension found that supplementing rabbits with 2.5% taurine in the diet for 4 weeks significantly reduced elevated plasma homocysteine levels by 36%.²¹

This homocysteine lowering was associated with a 64% reduction in atherosclerotic plaque formation in coronary arteries.

Additionally, a small 2009 human trial demonstrated that just 3 grams per day of taurine supplementation for 4 weeks reduced mean plasma homocysteine concentrations by 10.8% in middle-aged women, from 8.5 μmol/L at baseline down to 7.6 μmol/L.²²

Taurine appears to reduce elevated homocysteine through indirect mechanisms as well.

Examples of Taurine brands include:

NOW – Taurine – 1,000 mg – x100 veg capsules
Life Extension – Taurine – 1,000 mg – x90 veg capsules

Choline

Choline is an essential nutrient that plays various roles in liver function, nerve transmission, metabolism and cell membrane integrity.²³

A 2005 study found that supplementing healthy men with 2.6 grams per day of phosphatidylcholine (a dietary form of choline) for 2 weeks lowered mean fasting plasma homocysteine concentrations by 18%.²⁴

Brands of Choline include:

Thorne PhosphatidylCholine – 60 Gelcaps
Solgar PhosphatidylCholine – 100 Softgels

Roundup

I covered some of the most effective supplements that reduce homocysteine levels.

Typical homocysteine concentrations in the blood are between 5 and 15 micromoles per liter (µmol/L).

Individuals presenting with homocysteine levels at or exceeding 50 µmol/L are considered to have a heightened risk for cardiovascular complications, as noted by Harvard University’s educational resources.

And “healthy” blood pressure at rest is within the range of 100–130 mmHg systolic and 60–80 mmHg diastolic for adults.

Grecka claims that he lowered Dana White’s blood pressure SIGNIFICANTLY by lowering his homocysteine levels, however I have yet to find any concrete evidence linking a strong correlation.

Dana’s homocysteine level, before and after – source

There are studies that show reduction in the blood pressure to some degree²⁵ but, from 160/110 to let’s say 110/80 could be an unrealistic expectation just from lowering homocysteine levels.

That’s why it is also important that along with targeted supplementation under Brecka’s guidance, Dana also made comprehensive diet and lifestyle changes to address root causes of his health issues.

Brecka expresses a broader view that much modern disease can be traced back to nutrient deficiencies rather than true pathology.

He says that by identifying and correcting for missing nutritional components, we can give the body what it requires to function and heal itself optimally.

Thus, Dana cut alcohol consumption, improved his sleep quality, managed stress and exercised regularly.

The multifaceted approach allegedly transformed Dana White’s health.

References

1
High Blood Pressure and Cardiovascular Disease | Fuchs & Whelton | 2020 | Hypertension
2
Does homocysteine cause hypertension? | Stehouwer & van Guldener | 2003 | Clinical Chemistry and Laboratory Medicine (CCLM)
3
DNA methylation and regulation of gene expression: Guardian of our health | Dhar et al. | 2021 | Epigenetics Insights
4
Methylation: An Ineluctable Biochemical and Physiological Process Essential to the Transmission of Life | Menezo et al. | 2020 | International Journal of Molecular Sciences
5
Homocysteine, B vitamins, and cardiovascular disease: a Mendelian randomization study | Yuan et al. | 2021 | BMC Medicine
6
Low-dose vitamin B-6 effectively lowers fasting plasma homocysteine in healthy elderly persons who are folate and riboflavin replete | McKinley et al. | 2001 | The American Journal of Clinical Nutrition
7
Effect of Vitamin B12 supplementation on serum homocysteine in patients undergoing hemodialysis: A randomized controlled trial | Tayebi et al. | 2016 | Saudi Journal of Kidney Diseases and Transplantation
8
A pilot study to assess the effect of a three-month vitamin supplementation containing L-methylfolate on systemic homocysteine plasma concentrations and retinal blood flow in patients with diabetes | Schmidl et al. | 2020 | Molecular Vision
9
Folic Acid Supplementation in Patients with Elevated Homocysteine Levels | Kaye et al. | 2020 | Advances in Therapy
10
Methylenetetrahydrofolate (MTHFR), the One-Carbon Cycle, and Cardiovascular Risks | Raghubeer & Matsha | 2021 | Nutrients
11
Methylenetetrahydrofolate reductase gene polymorphism, global DNA methylation and blood pressure: a population based study from North India | Yadav et al. | 2021 | BMC Medical Genomics
12
MTHFR (methylenetetrahydrofolate reductase: EC 1.5.1.20) SNPs (single-nucleotide polymorphisms) and homocysteine in patients referred for investigation of fertility | Ménézo et al. | 2021 | Journal of Assisted Reproduction and Genetics
13
Methylenetetrahydrofolate reductase (MTHFR) genetic polymorphisms and psychiatric disorders: a HuGE review | Gilbody, Lewis & Lightfoot | 2007 | American Journal of Epidemiology
14
Low dose betaine supplementation leads to immediate and long term lowering of plasma homocysteine in healthy men and women | Olthof et al. | 2003 | The Journal of Nutrition
15
Effects of low-dose B vitamins plus betaine supplementation on lowering homocysteine concentrations among Chinese adults with hyperhomocysteinemia: a randomized, double-blind, controlled preliminary clinical trial | Lu et al. | 2023 | European Journal of Nutrition
16
Creatine in Health and Disease | Kreider & Stout | 2021 | Nutrients
17
Creatine Supplementation for Muscle Growth: A Scoping Review of Randomized Clinical Trials from 2012 to 2021 | Wu et al. | 2022 | Nutrients
18
Oral creatine supplements lower plasma homocysteine concentrations in humans | Korzun | 2004 | Clinical Laboratory Science Journal
19
Creatine supplementation alters homocysteine level in resistance trained men | Bereket-Yücel S. | 2015 | The Journal of Sports Medicine and Physical Fitness
20
Protective role of taurine against oxidative stress (Review) | Baliou et al. | 2021 | Molecular Medicine Reports
21
Effect of taurine supplementation on plasma homocysteine levels of the middle-aged Korean women | Ahn | 2009 | Advances in Experimental Medicine and Biology
22
High dietary taurine reduces apoptosis and atherosclerosis in the left main coronary artery: association with reduced CCAAT/enhancer binding protein homologous protein and total plasma homocysteine but not lipidemia | Zulli et al. | 2009 | Hypertension
23
Choline: The Neurocognitive Essential Nutrient of Interest to Obstetricians and Gynecologists | Wallace et al. | 2020 | Journal of Dietary Supplements
24
Choline supplemented as phosphatidylcholine decreases fasting and post methionine-loading plasma homocysteine concentrations in healthy men | Olthof, Brink, Katan & Verhoef | 2005 | The American Journal of Clinical Nutrition
25
Relationship between homocysteine and hypertension: New data add to the debate | Skeete & DiPette | 2017 | The Journal of Clinical Hypertension

Dana White’s Blood Pressure – How did he reduce it?