Genetic Propensities | Nutrition

Genetics plays a key role in determining phenotypes. Your DNA sequence represents propensities – not absolutes. Genetics may program for brown hair but hair color typically changes as we age.

This process is an example of epigenetics; how the environment affects genetics.  The hair color [brown or blonde] is referred to as the “gene expression.” 

One of the most impactful ways of epigenetic expression is nutrition. Three areas have a strong impact on epigenetic expression – food sensitivities, eating behaviors, and macronutrients.

Food sensitivity genetics relate to the body’s response to food such as dairy or gluten. Genetic propensities consider one’s snacking habits and sweet consumption.

Understanding macronutrient ratios [protein, carbohydrate, and fat] is the foundation for developing nutrition plans. Genetic blueprints are pivotal to optimizing genetic expression. 

Nutrition is one of the most impactful ways to affect epigenetic expression. There are two genetics-informed strategies to approach nutrition – nutrigenetics and nutrigenomics. 

Nutrigenetics is eating solely based on genetics; following genetic propensity regardless of goals or lifestyle. Nutrigenomics is eating and supplementing to optimize epigenetic expression; and strategically consuming nutrients based on the combination of genetics, goals, and lifestyle.

ABOUT SUPPLEMENTATION

Nutrigenomics is eating and supplementing to optimize genetic expression; and strategically consuming nutrients based on the combination of genetics, goals, and lifestyle. 

Supplementation that contains micronutrients from nonfood sources represents the second half of nutrigenomics. It would be ideal to derive micronutrients solely from food but conventional farming techniques have denatured its nutrient levels.  The nutrient levels in crops are now much lower than a few decades ago and continuing to spiral downward.

Our ancestors lived in the same environments for generations and their genes adapted accordingly.  Technology has enhanced the ability to easily travel the world which has encouraged the blending of genetic profiles from a variety of environments.

It is nearly impossible to find the optimized environment for genes; we use supplementation to enhance our genetic expression. This is why the genetic blueprint is so impactful for precise recommendations. 

Through nutrigenomics, strategic supplementation can prevent deficiencies and optimize health, performance, and longevity. An epigenetic coach can assist in creating an individualized strategic supplementation plan based on nutrigenomics.

Vitamin B12

WHAT THIS MEANS

B12 Need:  Vitamin B12 plays an essential role in the production of red blood cells and DNA, and the proper functioning of the nervous system. It is absorbed through the stomach lining and is typically found in animal-based foods.

FUT2 Status: Determines genetic propensity for an individual being a secretor or non-secretor.  A secretor is likely to have less B12 production in the body and healthy, diverse gut bacteria.  A non-secretor is likely to produce more B12 in the body and have a less diverse gut biome. 

WHY THIS MATTERS

B12 Need: It’s estimated that 40% of Americans don’t get enough vitamin B12, and deficiencies can contribute to fatigue and brain fog.

FUT2 Status: Certain variants of FUT2 show a good correlation with body B12 levels and propensities for certain gut conditions. 

Benefits of Vitamin B12 include: 

Increased energy – B12 converts carbohydrates into glucose, increases energy, and reduces fatigue.

Improved brain function – B12 helps make DNA and keep the nervous system healthy. It may reduce depression, lower stress levels, and reduce brain shrinkage.

Healthy digestive system – B12 promotes gut health and may prevent heart disease by curbing cholesterol levels, and protecting against stroke and high blood pressure.

B12 food sources include liver, salmon, tuna, mackerel, sardines, red meat, cheese, and eggs.

Vitamin B6

WHAT THIS MEANS

Vitamin B6 is a vitamin that is significant to protein, fat, and carbohydrate metabolism and the proliferation of red blood cells and neurotransmitters.  Common symptoms of low Vitamin B6 are irritability, depression, and anxiety.  

WHY THIS MATTERS

Vitamin B6 is important for many processes in the body; it helps turn food into energy, supports adrenal function, and maintains a healthy nervous system. It also supports the healthy development of babies’ brains during pregnancy and breastfeeding.

Benefits of Vitamin B6 include

Adrenal function – B6 lowers stress, stabilizes mood, and contributes to a happy disposition via hormone regulation.

Metabolism – Crucial to hundreds of metabolic processes B6 assists the body to convert food to energy.

Healthy nervous system – B6 is often referred to as the happy vitamin because it helps make serotonin and norepinephrine which impact moods.

Digestive support – B6 assists the body in maintaining healthy digestive processes.

B6 food sources include Brewer’s yeast, bananas, milk, cheese, eggs, fish, carrots, spinach, peas, legumes, and potatoes.

Selenium

WHAT THIS MEANS

Selenium is a mineral found in the soil that plays a key role in metabolism. It is an antioxidant that protects the body from free radicals and oxidative stress. Oxidative stress is an imbalance between the production of free radicals and the ability of the body to counteract their effects.  

WHY THIS MATTERS

Selenium delays cell damage and protects the body from oxidizing agents caused by many diseases and pollutants. Selenium is nutritionally essential for everyone as it supports thyroid hormone metabolism and protects against infections.

The gauges determine the severity of a selenium deficiency. An increased result does not necessarily mean a need for more selenium; it indicates a stronger need for optimal levels because deficiencies will likely have a strong impact. Limit selenium below 400mcg per day.  

Benefits of Selenium

Thyroid support – Selenium is important for producing thyroid hormone.

DNA repair – Selenium prevents serious DNA damage by neutralizing free radicals.

Metal detoxification – Organic selenium supports the excretion of the harmful element mercury.

Reproductive health – Selenium is vital to reproductive health. It enables sperm movement in men; low selenium can negatively impact fertility and fetal development in women.

Selenium sources include Brazil nuts, fish, beef liver, pork, and mushrooms. 

Magnesium

WHAT THIS MEANS

Magnesium is a mineral found in the earth, sea, plants, animals, and humans. It is an essential nutrient needed in high amounts with nearly 50 percent of Americans likely deficient. 200-400 milligrams per day is typically recommended. 

WHY THIS MATTERS

Magnesium is vital to more than 300 reactions in the body including metabolism, transmission of nerve impulses, and blood pressure regulation. It impacts several systems and can affect mood. 

Benefits of Magnesium

Bone strength – Magnesium supports bone absorption of calcium. 

Healthy metabolism – Magnesium is essential in metabolic processes – especially carbohydrate processing.

Heart health – Magnesium is responsible for keeping the heart muscles healthy and strong. It assists with the transmission of electrical signals throughout the body. Proper magnesium levels have been shown to lower arterial calcification, hypertension, and atherosclerosis [plaque on artery walls].

Anxiety – Low magnesium levels have been shown to increase anxiety.

Gut – Magnesium works as a stool softener and can relieve constipation naturally.

Magnesium food sources include dark leafy greens, Brazil nuts, mackerel, white beans, quinoa, avocados, yogurt, bananas, and dark chocolate.

Choline

WHAT THIS MEANS

Choline is an important ingredient in many processes and plays a major role in metabolism and neurotransmitter health. The body does not produce sufficient quantities of this essential nutrient to maintain optimal health.

WHY THIS MATTERS

Less than 10 percent of adults get enough choline in their diet. Some risks of choline deficiency include muscle damage, anxiety, and brain fog. Those at risk for choline deficiency include pregnant women, choline-depleted diets [plant-based diets], and people with genetic variations.  Fetuses and babies need choline to ensure healthy brain development.

Benefits of Choline

Cell structure – Choline helps fats maintain the structural integrity of all cell membranes.

Cell messaging – Choline assists with the production of compounds that act as cell messengers.

Fat transport and metabolism – Insufficient choline levels can lead to fatty liver disease.

DNA synthesis – Choline, Vitamin B12, and folate are three vital nutrients in DNA synthesis.

Nervous system health – Acetylcholine, a neurotransmitter involved in memory, muscle movement, and regulating heartbeat, is derived from choline.

Choline food sources include beef liver, eggs, chicken breast, cauliflower, broccoli, mushrooms, dark leafy greens, shellfish, asparagus, Brussels sprouts, bok chow, and cod. 

Vitamin C

WHAT THIS MEANS

Vitamin C [known as ascorbic acid and ascorbate] is a nutrient that plays several key roles in bodily functions. It is not produced by the body naturally and is consumed in the form of fruits and vegetables.
 

WHY THIS MATTERS

Vitamin C is a powerful antioxidant responsible for trapping free radicals and preventing the harmful effects of toxins. Those with a genetic predisposition or diets lacking fruits and vegetables have a strong propensity for deficiency. 
 

Benefits of Vitamin C

Collagen synthesis – Vitamin C repairs and regenerates tissues and maintains healthy skin and connective tissue.

Protection against heart disease – By increasing the body’s glutathione level Vitamin C protects the arteries.

Iron absorption – Vitamin C prevents anemia and facilitates iron absorption.

Cholesterol and triglyceride reduction – Vitamin C reduces the risk of heart attack and stroke.

Blunts oxidative stress – Vitamin C has been shown to help reduce cellular damage by free radicals in diseased states.

Vitamin C food sources include bell peppers, guava, dark leafy greens [especially turnip greens], kiwi, broccoli, strawberries, tomatoes, peas, papaya, oranges, grapefruits, and lemons.

Vitamin E

WHAT THIS MEANS

Vitamin E Need:  Vitamin E plays a vital role in many aspects of health. Although there are eight forms of Vitamin E, Alpha-tocopherol is the only form that is readily absorbed and used by the body. 

Vitamin E Inflammation Propensity: While Vitamin E is typically anti-inflammatory, some genotypes are predisposed to inflammation from high-dose supplementation. 
 

WHY THIS MATTERS

Vitamin E Need: Vitamin E is a powerful antioxidant that assists in maintaining optimal levels of selenium, Vitamin K, and many other essential nutrients.

Vitamin E Inflammation Propensity: High-dose Vitamin E [greater than 400IU] can correspond with high levels of inflammation in individuals with a genetic predisposition. 
 

Benefits of Vitamin E 

Helps store vitamins A, K, iron, and selenium – Vitamin E helps maintain sufficient levels of many essential nutrients.

Supports the formation of red blood cells – Red blood cells rely on vitamin E to strengthen their interior lining, which is another way it toughens the immune system.

Keeping skeletal, cardiac, and smooth muscles healthy – Vitamin E is important for the structural function and maintenance of these muscles.

Prevent eye damage – Studies suggest relatively high Vitamin E intake may reduce the occurrence of macular degeneration and cataracts in elderly individuals.

Vitamin E food sources include almonds, Swiss chard, pine nuts, broccoli, mustard greens, avocado, spinach, turnip greens, kale, plant oils, and hazelnuts.

Vitamin D

WHAT THIS MEANS

Vitamin D is not readily found in many foods. An estimated 70 percent of the population is Vitamin D deficient. This is concerning because Vitamin D is responsible for regulating more than 1,000 genes in the human genome.

Sunlight Response: The skin can convert sunlight into Vitamin D.  

Vitamin D Testing:  There is an active and inactive form of Vitamin D.  The active form supports the body: however, when testing Vitamin D levels most blood analyses only look at the inactive form.  The inactive form tends to correlate well with the active form.  In rare cases, an individual’s genetics correspond with higher levels of the active form that is not reflected in typical Vitamin D testing. 

WHY THIS MATTERS

Vitamin D Supplementation Need: From a genetic standpoint, people tend to vary in their ability to process dietary vitamin D. This means a difference in the baseline amount needed to maintain healthy Vitamin D levels from person to person.

Sunlight Response: Certain genotypes demonstrate a decreased ability to convert sunlight into Vitamin D. 

Vitamin D Testing: When individuals have the corresponding genetics, analysis of the active form of Vitamin D [1,25] in combination with the inactive form [25-OH] may be beneficial to determine optimal levels. 

Benefits of Vitamin D

Bone health – Vitamin D increases calcium and strengthens bones.

Prevention of diabetes – Vitamin D can decrease the risk of both Type 1 and Type 2 diabetes.

Heart health – Studies have shown Vitamin D deficiency as a risk factor for congestive heart failure and heart attacks.

Mood regulator – Vitamin D is believed to reduce or prevent depression.

Muscle growth – Vitamin D has been shown to aid in muscle growth and retention in both adults and the elderly.

Vitamin D food sources include fatty fish, tuna, mackerel, salmon, beef liver, cheese, egg yolks, and cod liver oil.

Vitamin K

WHAT THIS MEANS

Vitamin K has many different forms that contribute to blood clotting, bone metabolism, and regulating blood calcium levels. The most impactful forms of vitamin K include Vitamin K1 and Vitamin K2.

Vitamin K1 is found in plants, such as leafy green vegetables. Vitamin K2 is usually of bacterial origin and can be found in some animal-based and fermented foods, it is mostly converted by the large intestine or liver from Vitamin K1.
 

WHY THIS MATTERS

Many people get an adequate amount of Vitamin K through their diet. It is present in most multivitamin supplements. Genetics plays a crucial role in this process and can be predictive of absorption and conversion.
 

Benefits of Vitamin K

Bone health – In a study in the Netherlands, Vitamin K2 was three times more effective in enhancing bone metabolism than Vitamin K1.

Blood clotting – Vitamin K is essential to blood clotting. A severe deficiency makes clotting nearly impossible.

Supports the efficacy of Vitamin D – Vitamin K improves the impact of Vitamin D when they are taken in combination.
 
Vitamin K1 food sources include spinach, kale, turnip greens, collards, Swiss chard, mustard greens, parsley, romaine, Brussels sprouts, broccoli, cauliflower, and cabbage.  Vitamin K2 food sources include fermented foods, liver, and natty.

Vitamin A

WHAT THIS MEANS

Vitamin A is naturally present in many foods and has two forms; Beta-carotene and retinoic acid.  Beta-carotene is found in plant-based food whereas retinoic acid is found in animal foods. The body converts beta-carotene into retinoic acid, and genetics can affect the conversion rate. Vitamin A supplements can contain beta-carotene, retinoic acid, or both.  

WHY THIS MATTERS

The body relies on Vitamin A conversion for healthy maintenance of the heart, kidneys, lungs, and eyes.

Benefits of Vitamin A

Improved immune system – Vitamin A boosts the immune system and assists in fighting infections. It lubricates mucus membranes which strengthens white blood cell activity.

Healthy skin – With the ability to trap free radicals and toxins, Vitamin A keeps skin supple & healthy.  Free radicals are unstable atoms that can damage cells, causing illness and aging.

Increased tooth strength – Vitamin A keeps teeth strong by forming a hard material just beneath the surface of the teeth [Dentin].

Eye health – Vitamin A supports macular health and provides overall protection for the eye.

Retinoic acid sources of Vitamin A include fish liver oil, beef liver, and egg yolk.

Folate

WHAT THIS MEANS

Folate Need: Folate, or Vitamin B9, is one of the B vitamins needed to make red and white blood cells in the bone marrow, convert carbohydrates into energy, and produce DNA. It is available in many foods and is typically found in multivitamin supplements. 

Folic Acid Conversion: Folic acid is the synthetic, inactive form of Vitamin B9.  To be used by the body, it needs to be converted into the active form: folate.  
 

WHY THIS MATTERS

Folate Need: It is difficult to get too much folate from food; however, it is possible to consume too much folic acid in the form of supplements or fortified foods. Folate is crucial to the body, brain, and heart; those organs rely on sufficient folate levels for optimal health.  

Folic Acid Conversion: Some individuals have a genetic predisposition towards decreased conversion of folic acid. When folic acid is consumed regularly, it can lead to a buildup in the body which can contribute to undesirable outcomes. 
 

Benefits of Folate

DNA synthesis and repair – Folate helps with the creation and maintenance of DNA.

Tissue growth – Folate’s role in DNA synthesis is crucial to make it essential to tissue and cell growth.

Cardiovascular health – Studies have shown that folate encourages normal cholesterol levels which are important to cardiovascular health.

Neurological health – Most observational studies show that higher folate levels correlate with low Alzheimer’s disease and dementia.

Folate food sources include beef liver, spinach, broccoli, bananas, strawberries, oranges, beans, avocados, tomatoes, beets, celery, asparagus, legumes, yeast, mushrooms, fish, and eggs. 

Thiamine

WHAT THIS MEANS

Thiamine, also known as Vitamin B1, is essential to many bodily functions, including nervous system integrity, muscle function, digestion, and carbohydrate metabolism.

WHY THIS MATTERS

Trace amounts of thiamine are stored in the body and depletion can occur quickly when not supplied through diet or supplementation. It is sometimes called the “anti-stress” vitamin because it can strengthen the immune system and enhance resilience during stressful conditions.

Benefits of Thiamine

Energy production – B1 is responsible for converting sugar into energy which supports the smooth functioning of body organs – especially the heart, brain, lungs, and kidneys.

Improves brain function – It ensures optimal cognitive performance of the brain and helps improve memory and concentration. Vitamin B1 helps relieve stress and helps strengthen the nerves.

Thiamine food sources include beef, Brewer’s yeast, legumes, beans, lentils, milk, nuts, oats, oranges, pork, and rice. 

Copper

WHAT THIS MEANS

Copper is a micronutrient that is involved in many processes in the body and can easily become deficient due to the lack of intake [even in a healthy diet]. The body cannot produce copper on its own so it requires dietary intake with food or supplementation.
 

WHY THIS MATTERS

Copper has a narrow range of safety; it is a common deficiency yet can create toxicity if over-supplemented. Most whole food sources are low in copper.
 

Benefits of Copper

Cognitive function – Too little or too much copper can impair brain function. Ideal levels promote the growth and development of brain pathways.

Thyroid health – Copper promotes optimal thyroid levels. A healthy thyroid is important in keeping adequate absorption of copper from the diet.

Long-term health – Copper is a requirement for ongoing DNA maintenance and repair.

Bone – Copper is important in the maintenance and repair of bone and cartilage. Deficiencies can lead to low bone density.

Blood – Lack of copper can lead to iron deficiency.

Skin & hair – Copper is involved in the production of melanin, a pigment responsible for skin and hair color.

Copper food sources include oysters, shellfish, whole grains, beans, nuts, potatoes, and organ meats such as kidneys, liver, and so forth.

Zinc

WHAT THIS MEANS

Zinc is an essential mineral responsible for regulating the nervous system. It assists at least 100 different processes in the human body and is a common micronutrient deficiency.  

WHY THIS MATTERS

Deficiencies can lead to many health issues and optimal levels are essential to thrive. Plant-based sources of zinc generally provide significantly lower bioavailability than animal-based food sources.
 

Benefits of Zinc

Immunity – Zinc is an essential nutrient for the immune system. 

Cognitive function – It is essential for optimal communication between neurons in the brain.

Common cold – Zinc has been shown to lessen the severity and duration of the common cold.

Wound healing – Zinc decreases inflammation and reduces bacterial growth to maintain skin integrity.

Taste & smell – The senses of taste and smell are reliant on zinc for proper function; it has been shown to heighten these senses.

Weight loss – Zinc deficiencies can lead to overeating.

Zinc food sources include oysters, beets, chicken, pork, seeds, nuts, lentils, and mushrooms.

Iron

WHAT THIS MEANS

Iron Need: Iron is an essential mineral and one of the most common nutritional deficiencies on the planet. The highest likelihood of an iron deficiency includes menstruating females, pregnant women, children, and those consuming a plant-based diet.

Iron Excess Propensity: Some individuals have a genetic propensity toward increased iron levels.   
 

WHY THIS MATTERS

Iron Need: Almost 10 percent of women in developed countries are iron deficient. Fatigue, insomnia, hair loss, and ice crunching are common signs of deficiency. Inadequate intake of Vitamin C can contribute to iron malabsorption.

Plant-based sources are not digested, absorbed, or assimilated as proficiently as iron from animal-based sources.

Iron Excess Propensity: Excessive levels of iron can contribute to fatigue, weakness, loss of libido, and high blood sugar.
 

Benefits of Iron

Hemoglobin production – Dietary iron is a critical component for producing oxygen transport proteins within red blood cells.   

Oxygen transport – Iron contributes to oxygen transport throughout muscles.

Muscle function – Iron is critical for the brain and it is important in the production of neurotransmitters. Insufficient iron in the diet is associated with low iron levels in the brain which can lead to changes in behavior and cognitive functioning.

Iron food sources include fish, eggs, red meat, legumes, lentils, green leafy vegetables, spinach, turnips, and sprouts.

Nitric Oxide

WHAT THIS MEANS

Nitric Oxide is a molecule made by the body that allows blood, nutrients, and oxygen to travel to every part of your body effectively and efficiently.

Our bodies can produce nitric oxide but some genetic variants can alter that ability. Nitrates are the natural forms of nitric oxide that the body can utilize. More than 80 percent of the nitrates in our diet come from vegetables.

Organic vegetables have fewer nitrates than conventionally farmed food because of the reduced use of nitrogen-based fertilizers.

WHY THIS MATTERS 

High levels of nitric oxide have been shown to boost endurance, capillary proliferation, and oxygen utilization.
 

Benefits of Nitric Oxide

Cardiovascular – Nitric oxide can lower blood pressure and dilate blood vessels.

Exercise – Nitrates have been shown to decrease the oxygen requirements of muscles during exercise while enhancing endurance levels.

Brain – Nitric oxide is a potent antioxidant in the brain and functions as a neurotransmitter.

Immunity – Nitric oxide is used by our immune cells to kill invading bacteria.

Nitric oxide food sources include spinach, kale, beets, carrots, legumes, celery, eggplant, ham, and bacon.

Sodium

WHAT THIS MEANS

Sodium balance is one of the most monitored systems in the body. Sodium is so important to the maintenance of health it is finely tuned to a narrow and precise level. Taking excess sodium for most people will not result in health problems if the body is functioning properly.

WHY THIS MATTERS

Genetics can increase the effect of sodium on blood pressure and overall functionality.   

Types of sodium include table salt [sodium chloride and iodine], Himalayan salt [slightly lower sodium plus calcium, potassium, iron oxide – pink color], and Celtic salt [slightly lower sodium and trace minerals].

Caffeine

WHAT THIS MEANS

Caffeine is a stimulant of the central nervous system. It is one of the most researched substances in the history of science and the most consumed psychoactive drug in the world. Genetic propensity can determine how beneficial caffeine is for an individual’s complex human system. 

Caffeine Metabolism: Genetics provide an insight into how quickly an individual breaks down or metabolizes caffeine.

Caffeine Jitters: Many people experience jitters when consuming high amounts of caffeine; genetics can inform the predisposition to experience jitters with low or moderate consumption.

WHY THIS MATTERS

Caffeine Metabolism: While many individuals metabolize caffeine slowly, some have a genetic propensity to eliminate caffeine from their bodies efficiently. Studies demonstrate fast metabolizers have additional benefits from caffeine consumption. 

Caffeine Jitters: Caffeine may cause anxiety and have undesirable effects on sleep. While this is dependent on several variables such as timing and quantity, some have an increased genetic propensity.  
 

Benefits of Caffeine

Energy – Caffeine can improve daily energy by interfering with a substance called adenosine.

Fat burning – Caffeine is one of only a handful of natural substances proven to improve fat loss.

Physical performance – Caffeine is a true performance-enhancing substance.

Reduced risk of neurodegenerative diseases – Coffee consumption has been linked to reduced cognitive decline risk.

Green Tea Extract

WHAT THIS MEANS

Green tea extract [aka EGCG] is a combination of many polyphenols, antioxidants, and vitamins found in green tea – the source of many of the benefits of green tea.

WHY THIS MATTERS

Green tea extract is a commonly used ingredient in many supplements and blends due to its beneficial properties. However, some individuals may have genetic variants that can contribute to an increased risk of liver issues in combination with high doses.

Epigenetics identifies propensities that can be modified whether it pertains to sleep, stress, nutrition, supplementation, athletic performance, environmental health, hormones, biological age, neurotransmitters, the endocannabinoid and glutathione systems, nitric oxide production, mitochondrial biogenesis, neuro epigenetics, heart rate variability, cognition, and a host of other testing categories.

The promise of epigenetic testing is its depiction of cellular integrity. When variants highlight abnormal cellular function it allows the opportunity to reverse chronic, degenerative, autoimmune states, cancer, and biological aging, and improve your health, performance, and longevity via gene expression modification.

Proper gene expression is a big deal. The mayhem begins when a gene is expressed when it should be suppressed or vice versa, and its impact reaches far beyond a sub-par training day on the trails. This invites inflammation, chronic and degenerative diseases, accelerated biological aging, senescence, and a plethora of other undesirable outcomes – no matter one’s levels of health and fitness.

We have the technology to eliminate the guesswork, decode superhuman, reverse biological aging, and propel your limitless potential. Epigenetics represents an unprecedented, bold, medical paradigm leveraging cutting-edge technology to shift genetic expression with mind-blowing results in life and sport.

A limitless life is a choice…

Click Performance Medicine™ to ignite your limitless genetic potential in life and sport.