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So How Does Genetic Variation Actually Affect Nutrition?

Genetic variations can deeply influence how your body absorbs, utilizes and metabolizes key nutrients. Understanding these variations can empower you to make targeted dietary adjustments that support both your mental and physical health.

By understanding your genetic profile, you can make targeted nutritional choices that support better mental and physical health. Nutritional genomics – often called “nutrigenomics” – allows us to personalize dietary recommendations based on these insights, offering a new approach to achieving wellness.

MTHFR Gene Variant: Folate Metabolism

One of the most well-known genetic mutations affecting nutrition is the MTHFR gene variant. This ‘mutation’ can impair the body’s ability to convert folate (vitamin B9) into its active form, methylfolate, which is crucial for DNA synthesis, neurotransmitter production and detoxification. Folate also plays a key role in mood regulation and brain health.

For Example…

Dietary changes one might consider:

• If you have, or think you might have, the MTHFR varation, you may benefit from taking methylated folate supplements rather than the standard folic acid supplements, as your body might not convert folic acid efficiently.
• You could increase your intake of ‘natural sources of folate’ like leafy greens – spinach and kale, avocados and lentils.
• You could also consider supplementing first with methylated B12 (methylcobalamin), as those with the MTHFR mutation often have trouble processing vitamin B12 as well, which can lead to mood issues and energy deficits.

COMT Gene Variant: Dopamine Metabolism

The COMT gene affects how your brain breaks down dopamine, the neurotransmitter linked to motivation, focus and reward. People with a slower-functioning COMT variant may have higher levels of dopamine, which can lead to anxiety, stress sensitivity and emotional volatility. Conversely, those with a faster-acting COMT variant may have lower dopamine levels, which can manifest as low motivation, fatigue or difficulty feeling satisfied after completing tasks.

Dietary changes one might consider:

• Those with slower COMT activity may benefit from foods and supplements that support dopamine breakdown to balance their mental state. Foods rich in magnesium, like almonds and spinach and green tea – which contains L-theanine – can help reduce anxiety and stabilize mood.
• Those with faster COMT activity may want to focus on foods that support dopamine production. Incorporate tyrosine-rich foods like turkey, eggs and dairy to help maintain healthy dopamine levels and keep motivation and focus high.

APOE Gene Variant: Fat Metabolism and Brain Health

Variations in the APOE gene are associated with how your body metabolizes fats and cholesterol, particularly in relation to brain health. Certain APOE variants (such as APOE4) increase the risk of developing cognitive decline or Alzheimer’s disease later in life, especially if paired with a high-saturated fat diet.

Dietary changes one might consider:

• If you have the APOE4 variant, it’s important to reduce saturated fat intake and opt for healthier fats like omega-3 fatty acids found in fish, flaxseeds and walnuts.
• Emphasize an anti-inflammatory diet rich in antioxidants and fiber from fruits, vegetables and whole grains to support brain health and combat inflammation that could exacerbate genetic risks.

FTO Gene Variant: Impact on Weight and Fat Storage

The FTO gene is often referred to as the “fat gene” because variations here can affect how your body stores fat and regulates appetite. People with certain FTO variants may be more prone to obesity and struggle with weight management due to increased hunger and difficulty feeling full.

Dietary changes one might consider:

• If you have an FTO variant, you may find success with a higher-protein, lower-carbohydrate diet to help regulate appetite and support weight loss. Focus on lean proteins like chicken, fish, legumes and eggs to keep you feeling full longer.
• Foods high in fiber, such as beans, vegetables and whole grains, can also help regulate hunger hormones and reduce overeating.

SLC6A4 Gene Variant: Serotonin Regulation

The SLC6A4 gene regulates the transport of serotonin, a neurotransmitter that significantly affects mood and mental health. Variants in this gene can reduce serotonin availability, contributing to issues like anxiety, depression or difficulty managing stress.

Dietary changes one might consider:

• People with an SLC6A4 variant may benefit from foods that naturally support serotonin production. These include tryptophan-rich foods such as turkey, nuts, seeds and bananas, which the body uses to produce serotonin.
• Supplementing with omega-3 fatty acids and vitamin D can also support serotonin levels and improve mood.