Personalized Nutrition and Genetics

You are a unique person with unique needs to optimize your health and wellness. A diet that someone else swears by may not work for you (or vice versa). But yet, you see so many “blanket” recommendations on what to eat or which supplements to take and you wonder how much that really applies directly to you. Unlike others, you may be able to enjoy coffee in the evening without any major sleep issues, but have a terrible reaction to gluten (a protein in wheat). Or perhaps, you may need more folate (vitamin B9) than others, but [luckily] sodium doesn’t affect your blood pressure as much.

Guess what? There are genes—and variations of these genes—that can explain why you are unique. And now with recent scientific and technological advances, there is a smarter way to know what nutrition and lifestyle strategies you need to thrive, rather than the old method of following recommendations for the “average person” and seeing how it goes for you as an individual. This opportunity for personalized (or “precision”) nutrition is based on the rapidly expanding field of research that specifically looks for some of your unique needs in your own DNA. Imagine what you could do with the insight to know which diet, food, or nutrients you should focus on and which won’t likely make any difference to you anyway.

We are talking about the science of nutrigenomics. It’s the combination of nutrition and genomics that helps you choose the foods and nutrients you need more of, based on your unique genetic blueprint.

What is nutrigenomics?

Nutrigenomics is a rapidly advancing science that looks at the links between nutrition (the foods and nutrients needed to be healthy) and genomics (how the DNA encoded in your genes acts in your body). It’s a form of personalized nutrition that looks at how your personal set of genes influences the nutrients you need. Nutrigenomics is a very high-tech way of tailoring nutrition recommendations to one single person, based on their unique set of genes.

Here’s how your genes work. You have a set of genes that you inherited from your parents (half from each parent). This is your unique “genetic code.” Siblings (except for identical twins) from the same parents have some similarities, but each are still genetically unique individuals. You may have different hair or eye colors, or be a different height from your siblings. All of these uniquenesses are due to your genes.

Each gene is a piece of DNA that codes for one single protein. That’s why you have thousands of genes—because your body needs thousands of proteins to do all of its cellular and molecular jobs to keep you alive and healthy. There are several variations for each gene. For example, you may be genetically predisposed to having high (or low) levels of cholesterol or resistance (or easier ability) to losing weight. Perhaps you have a lower (or higher) ability to use folate (vitamin B9), but maybe you are (or aren’t) very sensitive to caffeine or high levels of sodium. And possibly, you are very unlikely (or likely) to develop celiac disease.

How would you know? By having an accurate genetic test done to look for variations in all of those (and more) genes.

But, it doesn’t stop there. Your genes code for so many areas of health, like metabolism, inflammation, hormones, stress response, moods, detoxification, weight, fitness, cognition, and your ability to use essential nutrients from foods and supplements.

Imagine how you could tailor your food and lifestyle choices if you knew the areas that you as a unique individual should focus on, and which areas you need not worry too much about.

How can nutrigenomics help improve my health?

Let’s go through these examples so you can see what you can do when you learn your unique gene profile and take advantage of precision nutrition.

Susceptible to high levels of cholesterol

High levels of cholesterol can increase your risk for heart disease and stroke. This is partly the result of how your genes allow your body to process fats. If you knew you had genetic variants that made you prone to high levels of cholesterol, you could focus your foods on choosing more plant-based meals, heart-healthy fats, and higher-fiber foods.

Resistance to losing weight / Obesity

Imagine knowing if your genes are influencing your ability to lose weight. There are many things that could influence this, such as AgRP, which could influence carbohydrate intake in comparison to fat intake, as well as modulate energy balance in the body. Specific genotypes may also be more likely to develop type 2 diabetes. In theory, having a profile of not only an individuals family history related to obesity or cardiovascular diseases, but also a genetic profile that identifies any specific genetic expressions that may influence their likelihood of developing these diseases / mechanisms that influenced a current state of disease, would better help us to create a personalized nutrition plan. This information also paints a deeper picture of how it is not simply over-eating a specific macronutrient, such as carbohydrates or sugars. that cause type 2 diabetes or obesity inherently. Instead, there are various genetic mechanisms inside the body that predispose certain individuals to these – possibly in conjunction with overconsuming foods, while others may not experience the same phenomenon.

Lower ability to use folate (vitamin B9)

Folate is found in green leafy vegetables and beans. Supplementation is often recommended for people who are or can become pregnant. If your genes code for a lower ability to use folate, then you may need to eat more folate-rich foods or take a supplement to ensure you get enough folate to compensate for your lower ability to use it so that you could maintain good health.

Risk of vitamin D deficiency

Vitamin D deficiencies are very common, especially for those who live in climates that do not offer an ample amount of sunlight. If we become aware through, a blood test that measures concentrations of vitamin D or a dietary profile and discovers that an individual is deficient, we can use genetic data to determine what route we should take to increase their profile for this vitamin. For example, the ancestry of an individual can first give us a clue whether or not it is likely that the prescription of the RDA of vitamin D be included in the diet is sufficient, as those of European descent are more likely to have this be enough to meet their needs, while those of African descent may require more. Additionally, those who carry the G allele for CYP2R1 are far more likely to have a vitamin D insufficiency, which can be used to predict vitamin D status even without a blood panel or dietary evaluation. Almost all native Easter Islanders are likely to be carriers of Hp1, which may be due to the fact that their ancestors also had this variant and that is why they were able to survive long sea voyages. This is such a cool example of how we can really dive deeply into ancestry, specifically how common a certain variant is in a particular demographic, and how the prevalence of the variant in the population may explain past phenomenons related to the concept of ‘survival of the fittest ‘. 

Not very sensitive to caffeine

Some people are able to metabolize (process and eliminate) caffeine faster than others. If you know that you are a “fast caffeine metabolizer,” you may be able to enjoy caffeine without having to worry too much about some of the common side effects that happen more often in people who are “slow caffeine metabolizers.”

Not very sensitive to high levels of sodium

Salt contains sodium, and too much sodium can increase blood pressure. However, some people are more sensitive to sodium than others.

Very unlikely to develop celiac disease

If you don’t experience gut symptoms and you are not likely to develop celiac disease, then you may not need to avoid eating gluten (a protein commonly found in wheat, rye, and barley).

And remember, these are just a few examples of how the variations in your genetic blueprint can impact your health and wellness, and how you can proactively address them to reach your health goals.

Nutrigenomic testing is very accessible now. It’s never been easier to answer the question, “Based on my genes, what should I eat to optimize my health?”

Considerations

While we have spoken about the possible benefits of genetic-based nutritional intervention, is important to understand both the controversies and supporting evidence for any intervention strategies. DNA-based nutritional therapy has shown to lead to better modifications in behavior than general or personal advice. This is in line with what we know about human behavior and can be compared in an alternative light to the way we are currently advertised to. Markets know that consumers are more likely to buy from a personalized ad experience, which is why our data and trends are tracked to provide us with what will most catch our eye. Potential problems with DNA-based nutritional therapy are that in order to acquire evidence about a specific variant’s effect on health or nutritional outcomes, it will require a very large collection of personal data, as well as time. This may suggest that, while there is clearly merit to DNA-based intervention, it could take a lot of time to fully understand how all of the pieces that influence an outcome actually work together. This is perhaps an influencing factor in how general genetic risk scores may be a popular tool because they are less specific.

Moral Considerations

What it is possible to overlook or fail to consider is how, firstly, genetic data may be used or distributed as an outcome of the testing itself, as well as how the resulting information can affect the individual’s family or social circle. We live in an age where personal privacy is being exploited; almost everything that we look up on the internet or messages we send can be subject to exploitation or shared digitally. To protect the privacy of genetic data, it is imperative that your nutrition practitioner is well versed in the proper storage of your genetic data, as well as make sure that if you use an outsourced genetics test that those companies are complying with legislation regarding the processing/sharing of this data. Additionally, you must take care when reviewing any genetic data that may be sensitive to your family or social circle. Let’s say we learn through your genetic test that you code for a gene that suggests you have a high probability of developing Alzheimer’s (coded from both sets of acquired genes). News such as this may also have implications for your other family members. The autonomy of the relatives should be on a wish-to-know basis, and if we present a significant genetic finding it can also be an ethical dilemma on whether or not to disclose this information to relatives. Therefore, prior to any genetic testing, you should consult others in your family about whom the information may impact.

Conclusion

Science is quickly unraveling the mysteries of the human genome and that is a great opportunity for you to reach your optimal health with a strategy developed based on your genes. There is a genetic test that looks at dozens of health-related genes to identify the areas you will be naturally healthier in, and which areas may need some extra attention. Unique to you.

If you’re interested in learning more about nutrigenomics and being smart about where to make targeted nutrition and lifestyle changes that will work for you, consult a certified nutrition professional who can help you get your test done, go through the results with you, and work with you to create a strategic plan so you can reach your personal health goals.

[Wondering why some of your health efforts are so hard, while others seem easier? Want to know which foods, nutrients, or lifestyle choices will make the most difference in your life? Need a personalized nutrition plan based on your genes so that you can be confident it will be worth the effort? Book an appointment with me today to see if my programs can help you.]

References

3×4 Genetics. (n.d.). Sample report: The personal genetic story of Jean Poole. https://www.3x4genetics.com/patient-faq/#

The Nutrition Society. (2018, November 19). Nutrigenomics: The basics. https://www.nutritionsociety.org/blog/nutrigenomics-basics

Sommer, Connie. (2019, June 13). Food as medicine? Scientists are getting closer through nutrigenomics. University of Southern California News. https://news.usc.edu/157675/food-as-medicine-nutrigenomics/