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Supplements with Genetic Connections

Find out how YOUR genes interact with supplements. Understanding your genetic variants (SNPs):

  1. Can help you narrow down the supplements more likely to work for YOU.
  2. Helps sort out the supplements that aren’t likely to have a large benefit.
  3. Give you a heads up about supplements likely to cause you side effects.

This is just an overview.
Be sure to click through to the full article for supplements you’re interested in. The full article includes clinical trials, safety data, quality testing of supplement brands, and full references.

Always talk to your doctor or pharmacist for medical advice or medication interactions.

Jump to:  Ashwagandha, Luteolin, Curcumin, Berberine, Quercetin, Hesperidin, Nattokinase, CoQ10, Nicotinamide Riboside, Creatine


Ashwagandha benefits and side effectsFull article on ashwagandha research studies.

Key Benefits Who May Benefit Who Should Use Caution
– Stress and anxiety relief
– Muscle gains, increase T
– Subclinical hypothyroidism
– Cognitive function, focus, mood
– Improved sleep quality
– Sexual function (women)
– Individuals with HPA axis/cortisol dysfunction
– High anxiety/stress with certain genotypes
– Men seeking to boost testosterone levels
– People with BChE mutations
(possible nightshade-family issues)

 

Ashwagandha may be beneficial for these highlighted variants:

Cortisol and HPA axis dysfunction:
Research shows ashwagandha effectively regulates cortisol levels in people with HPA axis dysfunction. Genetic variants can increase susceptibility to issues with the HPA (hypothalamus – pituitary – adrenal) axis, including altered cortisol rhythm. (Please read the full article for details):

Genetics and Anxiety:
Ashwagandha has many studies on it showing that it may help with anxiety if it is due to stress and high cortisol. One study tested 300 mg, 2x a day vs. placebo. After 8 weeks, cortisol was reduced by an average of 22%, which is significant.[ref] (Please read the full article for details):

Testosterone:
Ashwagandha increases testosterone levels in men who are weight-lifting or doing resistance training. One study showed an average increase in testosterone of about 15%.[ref] In another eight-week placebo-controlled trial of ashwagandha, 300 mg ashwagandha root extract 2x/day increased muscle strength, arm size, and more than tripled testosterone levels.[ref] (Please read the full article for details):

Cautions with Ashwagandha:

BChE and Nightshades:
Ashwagandha is a plant in the nightshade family.  People with BChE severe mutations (A variant, F variants below) may need to be cautious with nightshades.

Additional Articles that reference Ashwagandha:

  1. Leptin: Ashwagandha, an adaptogenic Ayurvedic herb, appears to be a leptin sensitizer.
  2. Thyroid: A randomized, double-blind, placebo-controlled trial in adults with hypothyroidism found that ashwagandha reduced serum TSH levels.[ref]
  3. Male infertility: Ashwagandha increases sperm count, volume, and motility.[ref]
  4. Sleep report: For sleep issues due to stress, ashwagandha may help.[ref][ref]

 


Luteolin research studies – full article here

Luteolin is a flavonoid found in abundance in broccoli, parsley, and celery.

Key Benefits Who May Benefit Who Should Use Caution
– Anti-inflammatory (TNF inhibitor)
– Mast cell stabilizer
– Neuroprotective, reduces brain fog
– Improves intestinal barrier integrity
– Improves sleep, reduces histamine
– Individuals with brain fog that is due to inflammation
– Inflammation due to TNF-alpha
– People with histamine intolerance or MCAS
– People with slow COMT function, especially if stacking with methyl donors

Luteolin may work well for these highlighted variants:

Brain Fog from Inflammation:
While there are multiple causes of brain fog, luteolin may be a good option for anyone with inflammation-related cognitive dysfunction. (Please read the full article for details):

Inflammation and TNF alpha:
Luteolin supplementation has been shown to decrease TNF levels in clinical trials.
([ref]Please read the full article for details):

Histamine intolerance:
Studies have shown Luteolin to inhibit histamine release from mast cells.[ref](Please read the full histamine intolerance article for details):

Cautions with Luteolin:

COMT interaction:
Luteolin is metabolized using the COMT enzyme, so individuals with slow COMT may want to use with caution and watch for mood changes. This may be more important if taking more than one supplement that utilizes COMT (or at high doses).

More articles that reference luteolin:

  1. Long Covid: Supplemental luteolin or quercetin can block the inflammasome production initiated by activating the toll-like receptors.  The researcher suggests combining luteolin, quercetin, and olive oil (for absorption and additional antiviral properties).[ref]
  2. NAFLD (fatty liver): Luteolin protects against fatty liver by improving intestinal barrier integrity. It also increases microbial diversity in the gut, according to animal studies.[ref]
  3. Chronic Lyme: A study looked at baicalein and luteolin, combined with either iodine or rosmarinic acid, and found that they may be effective against the typical spirochaete form and persistent forms as well.[ref]

 


Curcumin decreasing inflammation, ways to increase curcumin absorption

Get the full details on curcumin here.

Curcumin, a polyphenol found in turmeric, is a spice used in traditional Indian cuisine and other areas of Asia. It has a long history of use as a spice and in traditional Ayurvedic medicine.

Key Benefits Who May Benefit Who Should Use Caution
– Anti-inflammatory
– Improving depression (if depression is due to inflammation)
– Decreasing joint pain in arthritis
– Improves cognitive function in middle age
– Improves liver markers in NAFLD
– Individuals with depression that is due to inflammation
– Detoxification of mold and mycotoxins
– People with chronic migraines
– People with variants related to oxalates or kidney stones

Curcumin may work well for:

Mold detoxification:
Curcumin increases the UGT enzymes and upregulates the glucuronidation pathway, essential for mycotoxin elimination.[ref]

Migraines:
Curcumin has been shown to reduce inflammatory cytokines in the brain, including TNF-alpha. A clinical trial found that the combo of curcumin and CoQ10 effectively reduced the number of migraines.[ref][ref](see full article on Migraines):

Depression and Inflammation:
A randomized clinical trial showed curcumin (500 mg/2x per day) to be more effective than a placebo for improving depression.[ref]

 

Cautions with curcumin:

Curcumin may increase oxalate excretion in the urine. People with genetic SNPs that increase susceptibility to kidney stones (or with a history of kidney stones) may want to consult their physician before starting curcumin.

Check your kidney stone variants.

More articles that reference curcumin:

  1. Mercury detoxification: Curcumin increases the GLCM, the rate-limiting enzyme for glutathione production, which is important in mercury detoxification.[ref][ref]
  2. Fatigue: Curcumin inhibits TNF-alpha production.[ref]
  3. Diabetes and blood glucose genes: The curcumin-treated group had a decrease in HOMA-IR.[ref]
  4. PCOS genes: Curcumin decreased blood glucose levels as well as LDL cholesterol.[ref]
  5. Estrogen metabolism: Curcumin induces the expression of GSTP1 (glutathione S-transferase P1), which is important in estrogen metabolism.
  6. Boosting BDNF: Curcumin reverses the decrease in BDNF levels from chronic stress.[ref]
  7. Rheumatoid Arthritis: Curcumin is beneficial in reducing inflammation in RA.[ref]
  8. IL-17 and Autoimmune Risk: Curcumin was found to decrease IL-17 (in an animal study).[ref]
  9. HMGB1 and Inflammasome activation: In animal studies, Curcumin inhibits HMGB1 release.[ref][ref]
  10. Osteoarthritis: A natural TNF-alpha blocker, curcumin has been shown in several studies to be effective for osteoarthritis.[ref][ref] A clinical trial found that curcumin (500mg / 3x per day) was as effective as diclofenac for osteoarthritis – but with fewer side effects.[ref]
  11. MRGPRX2 receptor on Mast Cells: Curcumin is likely a MRGPRX2 receptor blocker (animal and cell studies).[ref]

Studies on Berberine benefits, ways to increase berberine absorption, cautions before starting berberine

Full article and details on berberine

Berberine is a natural supplement with some amazing research for reducing high blood glucose levels and high cholesterol. The drawback, though, is poor absorption in the intestines, decreasing its effectiveness.

Key Benefits Who May Benefit Who Should Use Caution
– Lowers blood glucose
– Improves LDL cholesterol and triglyceride levels
– Helpful for NAFLD (fatty liver disease)
– Improves intestinal barrier function
– Beneficial for PCOS
– Individuals with high LDL due to PCSK9 variants
– People with high Lp(a)
– People on prescription medications that utilize CYP3A4 and CYP2D6 (especially if combined with SNPs)
-People with G6PD deficiency

 

Berberine may work well for:

PCSK9 variant with high LDL cholesterol:
Berberine is a natural inhibitor of PCSK9 and has been shown in human studies[ref][ref] and cell studies[ref] to decrease cholesterol.For someone with variants that increase PCSK9 and increase cholesterol (below), berberine may be beneficial for lowering cholesterol. Talk to your doctor, of course, if you have questions.

Lipoprotein(a):
Berberine has been shown to decrease cholesterol levels as well as decrease Lp(a) levels.[ref][ref](Be sure to read the full article on Lp(a) if you have either of the first two variants.)

Cautions with berberine:

Berberine uses CYP3A4 and CYP2D6 enzymes for metabolism. Thus, it may interact with medications that also use those enzymes. If you are on prescription medications, talk with your doctor before adding in a bunch of berberine.

Check your CYP2D6 genetic variants and check your CYP3A4 variants here.

The interaction with berberine may be important if you have slower CYP2D6 or CYP3A4 function – along with taking a medication that utilizes these enyzmes.

Researchers also caution that people with G6PD deficiency may have side effects from berberine.

Your G6PD gene variants (full article):

More articles that reference berberine:

  1. NAFLD: Berberine (500mg, 3x per day) resulted in a more significant decrease in liver fat and a greater reduction in weight, HOMAR-IR, and lipid profiles.[ref]
  2. PCOS: Several randomized clinical trials have found that berberine is as effective as metformin for PCOS.[ref][ref]
  3. SCD1 and metabolism: Berberine decreases SCD1 levels and decreases fatty liver in animal studies.[ref][ref]
  4. Leptin: Improved leptin ratios and decreased BMI after three months of berberine (300mg/3x per day).[ref]
  5. Psoriasis: Berberine decreases psoriasis symptoms when used topically.[ref][ref]

Quercetin Blood Pressure Reduction, Immune boosting and Longevity Benefits. Food sources of quercetin

Detailed article on quercetin here.

Quercetin is a natural flavonoid that acts as both an antioxidant and an anti-inflammatory. It is found in low levels in many fruits and vegetables, including elderberries, apples, and onions.

Key Benefits Who May Benefit Who Should Use Caution
– Decreases oxidative stress
– Reduces blood pressure
– Inhibits mast cell activation
– Decreases uric acid
– Fights upper respiratory infections
– Individuals with histamine intolerance SNPs
– Someone who wants to prevent gout
– Individuals looking for natural ways to lower blood pressure
– People on with slow COMT function who are also taking methyl donor supplements

Quercetin may work well for:

Histamine intolerance:
Quercetin stabilizes mast cells and inhibits histamine release.[ref]Histamine intolerance genes (Please read the full article for details):

Gout genes:
A clinical trial using 500mg/day of quercetin for four weeks found that it decreased uric acid by 26·5 µmol/l on average.[ref]

Precautions with Quercetin:

COMT interaction:
Quercetin has a catechol structure and is partly metabolized through the COMT enzyme. If you carry the slower version of COMT, you may want to be careful and not go overboard with quercetin. This may be more important if taking more than one supplement that utilizes COMT (or at high doses).

More articles that reference quercetin:

  1. Alopecia Areata: Animal and cell studies show quercetin stopped hair loss in AA.[ref][ref]
  2. NLRP3 inflammasome activation: Quercetin inhibits NLRP3 activation in cell and animal studies.[ref]
  3. Fatigue: Quercetin significantly inhibits IL-1β production.[ref]
  4. Inflammation and Depression: Animal studies show that quercetin effectively reduces depression and anxiety behavior.[ref][ref]
  5. Mast Cell Activation Syndrome Genes: Quercetin stabilizes mast cells and inhibits histamine release.[ref]
  6. APOE and Alzheimer’s Risk: Researchers theorize that oxidative stress contributes to Alzheimer’s disease pathology. Animal and cell studies show that quercetin can protect against oxidative stress in the brain and partially prevent the associated neuronal toxicity.[ref]
  7. Sirt3, Aging, and Mitochondrial Function: Quercetin also has beneficial effects in part through the SIRT3 pathway.[ref][ref]
  8. Lipedema: Quercetin is another antioxidant supplement that researchers suggest as being a likely candidate to help with lipedema.[ref]
  9. Nickel Allergy: In patients with known nickel allergies, quercetin supplements for three days before nickel contact decreased their reaction by more than 50%.[ref]
  10. Cold Sores: Quercetin has been shown in cell studies to lower herpes simplex virus infectivity.[ref]

Hesperidin benefits, immune boosting, anti inflammatory, increasing hesperidin bioavailability

Hesperidin (full article)

Key Benefits Who May Benefit Who Should Use Caution
– Decreases inflammatory cytokines
– Reduces neuroinflammation
– Better vascular function
– Enhances immune response
– Individuals with slow COMT wanting a natyrak anti-inflammatory
– Someone who wants to prevent gout
– Individuals looking for natural ways to lower blood pressure
– People with CYP2C9 variants if taking other medications that utilize this enzyme

 

Hesperidin may work well for:

Increased TNF-alpha:
Hesperidin, a natural flavonoid from citrus fruits, inhibits the release of TNF-alpha.[ref]


Lupus:
Blocking TNF may benefit lupus patients with specific variants.

Cautions with hesperidin:

Hesperetin is an inhibitor of CYP2C9. If you have variants below, read more here, and then use caution when combining with medications that are metabolized through that pathway.
CYP2C9 gene variants:

More articles that reference hesperidin:

  1. Alpha-1 Antitrypsin Deficiency: Hesperidin inhibits inflammation by blocking the release of TNF-alpha.[ref]
  2. Advanced Glycation End Products: Hesperidin can help upregulate glyoxalase 1, which may be helpful with AGEs. It does this by activating the Nrf2 pathway.[ref]
  3. Lipedema: A metabolite of hesperidin is recommended by researchers for lipedema, but there aren’t clinical trials on it yet.[ref][ref]
  4. Flu season: Hesperidin has been shown in several cell studies to inhibit the replication of influenza A. However, there aren’t any clinical trials of hesperidin for the flu.[ref]

nattokinase fibrinolytic for blood clots, heart disease

Detailed article on Nattokinase

A natural component of Japanese Natto, nattokinase is an enzyme that helps to break down blood clots. The full article is full of references and clinical trial data on nattokinase.

Key Benefits Who May Benefit Who Should Use Caution
– Helps to break down clots – Individuals with elevated fibrinogen – People on blood thinners, talk with your doctor if on medications

Consider nattokinase for:

Elevated Fibrinogen:
Nattokinase may be something to consider for anyone with variants related to higher fibrinogen levels

Small fiber neuropathy:
Clotting and microclots may factor in small fiber neuropathy.

Cautions with Nattokinase:

Please be sure to talk with your doctor if you are already on any anticoagulant or heart-related medications before taking nattokinase. Additionally, nattokinase is derived from natto, which is fermented. It is possible that people with histamine-related issues could notice an increase in histamine from nattokinase.

More articles that reference nattokinase:

  • Factor V Leiden: A Mutation in factor V increases the risk of aberrant clotting and DVTs.

CoQ10: Genes, Benefits, and Mitochondrial Energy.

Read the full CoQ10 article

CoQ10 is used in cells as an antioxidant, immune modulator, and regulator of NAD+ — and for ATP production in the mitochondria.

Key Benefits Who May Benefit Who Should Use Caution
– Lipid-soluble antioxidant to prevent oxidized LDL and promote heart health
– Anti-inflammatory, impacting IL-1 and TNF-alpha
– Benefits the immune response
– Benefits mitochondrial function
– Individuals with statin side effects

– Migraine sufferers

– People with ME/CFS

– People on blood thinners, talk with your doctor if on medications

 

Consider CoQ10 for:

Statins and Brain Fog:
In addition to lowering cholesterol, statins reduce CoQ10 levels. A meta-analysis of randomized controlled trials shows that CoQ10 levels are reduced in all types of statin users.[ref][ref]

Migraine prevention:
CoQ10 (400 mg/day) reduced the frequency and severity of migraines.[ref]

Cautions with CoQ10:

Talk with your doctor if you are on warfarin or statins and have concerns about interactions with CoQ10.

More articles that reference CoQ10:

  1. Egg Quality when TTC: CoQ10 may be helpful in improving egg quality for women trying to get pregnant.
  2. Migraine prevention: CoQ10 (400 mg/day) reduced the frequency and severity of migraines.[ref]
  3. Fatigue (ME/CFS): Supplementing with 150mg of ubiquinol, a form of CoQ10, improved cognitive function in people with CFS/ME.[ref]
  4. Inclusion Body Myositis: CoQ10 and carnitine may help reduce symptoms for some individuals.[ref]

Nicotinamide riboside and NMN - Boosting NAD+ in aging

Nicotinamide Riboside (NR) and Nicotinamide Mononucleotide (NMN)

NAD+ is an essential part of mitochondrial energy production. As we age, our NAD+ levels decline, and researchers believe this may tie into a lot of chronic diseases related to aging. NR and NMN are supplements that can increase NAD+ levels.

Consider NR or NMN for:

Infertility:
Several studies have shown that NMN or NAD+ precursors restore fertility at the end of an animal’s normal reproductive age. It seems to do this through rejuvenating egg quality.[ref]

Tendonitis:
Cell and animal studies show that NMN decreases inflammation while promoting healing in tendons.[ref]

Precautions with NR or NMN:

The research is not totally clear on whether NR or NMN could promote cancer growth. I would err on the side of caution until the research is conclusive if I was battling cancer. NAD+ levels decline significantly with age. Research doesn’t show a benefit for taking NR or NMN in people who are young and healthy since they are likely to have sufficient NAD+ already.

More articles that reference NR and NMN:

  1. Long Covid: AgelessRX has a clinical trial underway using low-dose naltrexone and nicotinamide riboside.[ref]
  2. Depression and Mitochondrial Function: Nicotinamide riboside (NR) reduces inflammation in the brain and improves cognitive function in animal studies.[ref]
  3. Inclusion Body Myositis: A recent study (Jan. 2021) showed that increasing NAD+ levels via nicotinamide riboside may help with mitochondrial muscle function. The study used animal and cell models (not a randomized trial).[ref]

Creatine Synthesis, Foods high in creatine, creatine benefits

Read the full article on creatine

Creatine is an amino acid important in energy production in brain tissue and muscles. It is produced from a reaction that includes the amino acids glycine and arginine, along with a methyl group.

Consider creatine for:

Creatine synthesis genetic variants: Genetic variants can impact how your cells make creatine.

MTHFR:
The MTHFR gene encodes an enzyme that is important in the methylation cycle and production of methyl groups. A methyl group is needed for the synthesis of creatine, so for people who have limitations on the methylation cycle, supplemental creatine may help take the strain off the pathway.

High homocysteine:
Supplemental creatine can help to lower homocysteine levels in healthy people with good kidney function.[ref][ref][ref]

Cautions with creatine:

Creatine is used in clinical trials without side effects, but there are cautions for people with kidney disease. Talk with your doctor if you have any health concerns with creatine.

More articles that reference creatine:

  • AMPD1 deficiency:
    Creatine supplements have been used to prevent muscle soreness in people with AMPD1 deficiency.  Studies have shown varying results for the impact of creatine.[ref][ref]
  • Mood or depression:
    Clinical trials show creatine may help with depression caused by a lack of brain energy or oxidative stress.[ref]

 


About the Author:
Debbie Moon is the founder of Genetic Lifehacks. Fascinated by the connections between genes, diet, and health, her goal is to help you understand how to apply genetics to your diet and lifestyle decisions. Debbie has a BS in engineering from Colorado School of Mines and an MSc in biological sciences from Clemson University. Debbie combines an engineering mindset with a biological systems approach to help you understand how genetic differences impact your optimal health.