In recent years, attempts to select optimal nutritional supplements using an individual’s genetic information have been attracting attention. Genetic polymorphisms (SNPs) cause individual differences in the ability to metabolize vitamins and minerals, and understanding this can enable more effective nutritional management. This article provides a detailed explanation of how to select nutritional supplements based on genetic information and the scientific basis for doing so.
Genetic polymorphisms and nutritional metabolism
Genetic polymorphisms refer to slight differences in DNA sequences found between individuals. These differences are known to affect the absorption and metabolism of vitamins and minerals. For example, the C677T polymorphism in the MTHFR gene, which is involved in the metabolism of folic acid, can reduce the efficiency of converting folic acid to its active form, resulting in folic acid deficiency.
In addition, polymorphisms in the vitamin D receptor (VDR) gene have been shown to affect vitamin D activation and calcium absorption and are associated with bone density and immune function. Identifying these gene polymorphisms will enable the selection of individual nutrient requirements and appropriate supplements.
The benefits of choosing supplements based on genetic information
Personalized nutrition : Genetic information can be used to tailor nutrients to individual metabolic capabilities and risks rather than general recommendations.
Effective prevention : If genetic polymorphisms increase the risk of certain diseases, appropriate nutritional supplementation may be able to reduce the risk.
Avoiding unnecessary supplements : By avoiding unnecessary supplements based on your individual genetic information, you can reduce the risk of overdose and side effects.
How it’s actually used
Get genetic testing : Identify your genetic polymorphisms using a reliable genetic testing service.
Consult with a specialist : Based on the results of your genetic test, you will consult with a doctor and/or nutritionist to develop an appropriate nutritional supplement and meal plan.
Ongoing monitoring : Regularly check your health and adjust supplement types and amounts as needed.
Points to note
Nutritional management based on genetic information is beneficial, but the following points should be noted.
Check the science : Make sure the information provided and the effects of the supplements are based on reliable research data.
Don’t be overconfident : Genetic information is only one factor, and environmental factors and lifestyle habits also have a significant impact on health.
Expert guidance : Do not take supplements on your own, but do so under the guidance of an expert.
6. Genetically Recommendations for Nutritional Supplements
By utilizing genetic information, it becomes possible to select supplements according to the characteristics of individual nutritional metabolism . Below, we explain the main genes, related nutrients, and appropriate supplements.
(1) MTHFR gene and folate metabolism
Genetic Features
The MTHFR (methylenetetrahydrofolate reductase) gene is responsible for the conversion of folate to its active form (5-MTHF).
Individuals with the MTHFR C677T polymorphism have a reduced conversion, increasing the risk of folate deficiency and hyperhomocysteinemia.
Recommended Dietary Supplements
Methylfolate supplement (5-MTHF)
Vitamin B6 and B12 (decomposes homocysteine)
Foods fortified with folic acid (spinach, avocado, etc.)
Research evidence
People with the MTHFR C677T polymorphism may benefit from supplementing with methylfolate (5-MTHF) rather than regular folic acid (reference: ncbi.nlm.nih.gov ).
(2) VDR gene and vitamin D absorption
Genetic Features
The VDR (vitamin D receptor) gene is involved in the activation of vitamin D and calcium absorption. People with certain polymorphisms in the VDR gene may have a weaker effect of vitamin D and may suffer from reduced bone density and a weakened immune system.
Recommended Dietary Supplements
Vitamin D3 supplement (1000–5000 IU daily)
Calcium (milk, yogurt, small fish)
Magnesium (almonds, pumpkin seeds)
Research evidence
People with the BsmI polymorphism in the VDR gene have improved bone mineral density by taking high-dose vitamin D supplements (source: nature.com ).
(3) APOE gene and omega-3 fatty acids
Genetic Features
The APOE (apolipoprotein E) gene is related to lipid metabolism and brain health. People with APOE type 4 are at higher risk of dementia and arteriosclerosis, so omega-3 fatty acids, which have anti-inflammatory properties, are considered to be particularly effective.
Recommended Dietary Supplements
Omega-3 supplements (EPA/DHA)
Nuts (almonds, walnuts)
Mediterranean diet (mainly olive oil and fish)
Research evidence
APOE4 carriers can reduce the risk of cognitive decline by taking omega-3s (source: alz.org ).
(4) FTO gene and weight management
Genetic Features
The FTO (fat and obesity-related) gene influences energy metabolism and appetite control. Individuals with FTO polymorphisms are known to metabolize carbohydrates less efficiently and are at increased risk of obesity .
For people with the FTO polymorphism, a low-carb, high-protein diet can be effective for weight management (Source: sciencedirect.com ).
(5) COMT gene and stress resistance
Genetic Features
The COMT (catechol-O-methyltransferase) gene is involved in the breakdown of stress hormones (dopamine, norepinephrine)。 People with certain polymorphisms in the COMT gene tend to have a lower tolerance to stress and are more likely to feel agitated and anxious.
Recommended Dietary Supplements
L-theanine (relaxing effect)
Magnesium (nerve stabilizing)
GABA (anti-stress component)
Research evidence
People with the COMT Met/Met polymorphism are more susceptible to the effects of caffeine and may benefit from taking L-theanine (source: psychologytoday.com ).
7. The future of supplements using genetic information
1. Combination of AI and genetic analysis
The development of personalized supplements using AI technology is progressing. Systems are now available that use AI to analyze an individual’s genetic information and lifestyle data to automatically suggest optimal nutritional supplements.
2. Nutritional management based on biomarker analysis
By combining biomarkers from blood, urine, saliva, etc. with genetic information, it is possible to grasp the body’s nutritional status in real time and select more appropriate supplements.
3. Gene editing and nutritional supplementation
In the future, research is also underway to use gene editing techniques such as CRISPR-Cas9 to improve the metabolic ability of certain nutrients, which is expected to enable people with genetically poor vitamin D absorption to absorb nutrients more efficiently.
8. Personalized nutrition strategies using genetic testing
Genetic-based nutritional supplement selection is becoming the new standard in health management. Understanding your personal genetics can help you develop more effective and safer nutritional strategies .
(1) Flow of nutrition programs using genetic information
Conduct genetic testing
Genetic tests using blood or saliva are used to analyze genes related to nutrient metabolism.
Representative test items: Vitamin D receptor (VDR), MTHFR, FTO, APOE, etc.
Create a nutrition plan based on test results
Calculate the required amount of each nutrient and determine the type of supplement and amount to take.
For example, if your genotype indicates poor calcium absorption, boost your vitamin D and magnesium supplementation.
Consult with an expert to choose your supplements
Work with nutritionists and doctors to avoid risks of overdose and interactions.
Example: Consider interactions between vitamin K and anticoagulants.
Regular health checks and nutritional monitoring
Maintain nutritional balance using blood tests and biomarker analysis.
Use an AI-powered health app to manage your nutritional status in real time.
By following this process, you can receive nutritional support that is optimized for your body type . ( Source: genomeweb.com )
(2) Development of targeted nutritional supplements based on genetic information
The market for dietary supplements that utilize genetic information is growing rapidly, and personalized supplements are being developed.
Currently popular personalized supplements
gene
influence
Nutrient Recommendations
MTHFR
Decreased metabolism of folic acid
Methylfolate (5-MTHF), B6, B12
VDR
Decreased absorption of vitamin D
High-dose vitamin D3, calcium
APOE4
Dementia risk
Omega 3 (EPA/DHA), antioxidant vitamins
FTO
Increased risk of obesity
L-carnitine, MCT oil
COMT
Decreased stress tolerance
L-carnitine, MCT oil
Personalized nutrition is moving towards providing tailor-made supplements based on individual genetics .
In addition, the development of a ” nutrition management app ” that uses AI technology to combine genetic data with lifestyle information is also underway. This will enable real-time nutritional support according to daily health conditions . ( Reference: nature.com )
(3) Appropriate methods for taking dietary supplements taking into account genetic information
Not only do you need to choose the right nutritional supplements based on your genetics, but you also need to know how to take them to get the most out of them .
1. The right time to take supplements
Vitamin D and calcium : Absorption is improved if taken at breakfast.
Omega-3 (EPA/DHA) : Absorption is optimized when taken with meals.
B vitamins (B6, B12) : Taking them in the morning promotes energy metabolism.
2. Be mindful of interactions
Calcium and iron should be taken at different times as they compete for absorption when taken at the same time.
Vitamin K is involved in blood clotting, so caution should be exercised when used in combination with anticoagulants.
3. Risk management of high-concentration supplements
Be careful not to take in too much fat-soluble vitamins (A, D, E, K) as they tend to accumulate in the body.
High doses of antioxidant supplements can cause imbalances , so take them in moderation.
By taking these factors into consideration, it will be possible to provide safe and effective nutritional supplementation using genetic information . ( Source: sciencedirect.com )
(4) Future nutritional management technology using genetic information
Futuristic nutritional management systems that combine genetic information with cutting-edge technology are emerging one after another.
1. Nutritional diagnosis using AI and big data
AI analyzes genetic data and lifestyle information to provide real-time nutritional advice.
Automatically adjusts the nutrients you need while monitoring blood sugar and hormone levels.
2. Smart Supplements
A customized supplement in which the nutrient mix is automatically adjusted based on an individual’s genetic information .
A capsule equipped with nanotechnology that measures the nutritional state of the body and automatically supplies the necessary ingredients .
3. Gene editing and nutritional supplementation
Using CRISPR-Cas9 to improve the ability to metabolize specific nutrients.
It is adjusted to efficiently absorb nutrients that are genetically deficient (iron, vitamin D, etc.).
These innovative technologies are expected to make it possible to provide fully personalized nutritional management based on genetic information in the future. (Source: genomebiology.biomedcentral.com)
9. Prevention of specific diseases and nutritional support using genetic information
By utilizing genetic information, it is possible to identify specific disease risks in advance and provide appropriate nutritional supplementation, which can help prevent disease. Here, we will explain in detail disease-specific nutritional supplement strategies based on genetic information .
(1) Cardiovascular disease and nutritional supplementation
Genes involved
APOE gene (apolipoprotein E): Involved in lipid metabolism, people with APOE4 have a higher risk of arteriosclerosis and hypercholesterolemia.
MTHFR gene : Abnormal homocysteine metabolism increases the risk of cardiovascular disease.
Recommended Dietary Supplements
Omega-3 fatty acids (EPA and DHA) : Reduces vascular inflammation and reduces the risk of cardiovascular disease.
Niacin (Vitamin B3) : Increases HDL cholesterol and prevents arteriosclerosis.
Methylfolate (5-MTHF), Vitamins B6 and B12 : Lowers homocysteine levels and reduces cardiovascular risk.
Research evidence
People with APOE4 have a lower risk of atherosclerosis if they consume more omega-3 (reference: ncbi.nlm.nih.gov ).
(2) Diabetes and nutritional supplementation
Genes involved
TCF7L2 gene : Involved in insulin secretion, individuals with certain polymorphisms are at increased risk of type 2 diabetes.
FTO gene : Associated with obesity and also affects diabetes risk.
Cinnamon Extract : Helps stabilize blood sugar levels.
Dietary fiber (glucomannan, psyllium husk) : Slows down sugar absorption and supports blood sugar control.
Research evidence
For people with TCF7L2 polymorphisms, consuming dietary fiber reduces the risk of diabetes (source: nature.com ).
(3) Osteoporosis and nutritional supplementation
Genes involved
LRP5 gene : Involved in bone formation, and certain mutations in the gene can lead to decreased bone density.
VDR gene : Encodes the vitamin D receptor and affects calcium absorption.
Recommended Dietary Supplements
Vitamin D3 (2000–5000 IU/day): Increases calcium absorption and maintains bone density.
Magnesium: Supports bone formation and reduces the risk of fractures.
Collagen peptides: Improves bone elasticity and maintains strength.
Research evidence
For people with LRP5 mutations, high doses of vitamin D and calcium are especially important (source: osteoporosis.foundation ).
(4) Dementia and nutritional support
Genes involved
APOE4 gene : Increases risk of Alzheimer’s disease.
BDNF gene : Encodes brain-derived neurotrophic factor and is important for maintaining cognitive function.
Recommended Dietary Supplements
Phosphatidylserine : Maintains healthy brain cells and improves memory.
Curcumin (turmeric extract) : Anti-inflammatory and supports brain health.
Omega-3 fatty acids : Promote repair and protection of nerve cells.
Research evidence
APOE4 carriers may be able to slow cognitive decline by taking phosphatidylserine (source: alz.org ).
10. Relationship between genetic information and the microbiome
Not only genetic information, but also the state of the intestinal flora (microbiome) has an important impact on nutritional metabolism. Nutritional supplementation that takes into account the interaction between intestinal bacteria and genes will enable more precise personalized nutritional management.
(1) Relationship between intestinal bacteria and genes
FMT2 gene : Affects the diversity of intestinal bacteria and determines the ability to absorb nutrients.
LCT gene : Determines the ability to digest lactose and thus the appropriate amount of dairy products to consume.
(2) Nutritional supplements that improve intestinal environment
Probiotics (lactic acid bacteria and bifidobacteria) : Balances intestinal bacteria and strengthens immune function.
Prebiotics (inulin, fructooligosaccharides) : Serve as food for intestinal bacteria and increase the number of good bacteria.
Foods that promote the production of short-chain fatty acids (SCFAs) (dietary fiber) : Maintains intestinal health and reduces inflammation.
(3) Research evidence
People with FMT2 gene polymorphisms experience significant improvement in their intestinal environment by taking prebiotics (source: gut.bmj.com).
11. Nutritional supplement strategies for each life stage using genetic information
The nutrients needed differ depending on the life stage, and by utilizing genetic information, more appropriate nutritional supplementation can be implemented. We will introduce the nutrients and supplements that are important at each stage of life: growth, adulthood, and old age.
(1) Growth period (teens to twenties): Supports bone and brain development
Genes involved
LRP5 gene : Involved in bone growth and density. Mutations may result in low bone density.
BDNF gene : Supports brain development. Certain polymorphisms affect memory and learning ability.
Recommended Dietary Supplements
Vitamin D3 (promotes bone growth)
DHA (memory improvement)
Magnesium (contributes to muscle and nerve development)
Research evidence
For children with LRP5 mutations, a diet high in calcium and vitamin D can help improve bone density (source: osteoporosis.foundation ).
(2) Adulthood (20s to 50s): Maintaining metabolism and managing stress
Genes involved
FTO gene : Involved in obesity risk. Mutations lead to increased fat accumulation.
COMT gene : Affects the metabolism of stress hormones.
Recommended Dietary Supplements
L-Carnitine (Promotes fat burning)
Magnesium (stress relief)
B Vitamins (metabolic support)
Research evidence
People with FTO mutations have improved weight management when they combine L-carnitine intake with exercise (source: sciencedirect.com ).
(3) Older age (50s and older): Maintaining immunity and cognitive function
Genes involved
APOE4 gene : Involved in dementia risk. Having the APOE4 type increases the risk of Alzheimer’s disease.
IL6 gene : Regulates immune function and inflammatory responses. Mutations increase the risk of inflammatory diseases.
Recommended Dietary Supplements
Phosphatidylserine (Improves memory)
Curcumin (anti-inflammatory)
Probiotics (immunity booster)
Research evidence
In older adults who are APOE4 carriers, omega-3 intake slows cognitive decline (reference: alz.org ).
12. The relationship between genetic information and hormone balance
Hormones affect metabolism, immune function, mental state, etc., and are closely related to genetic factors. By utilizing genetic information, it is possible to properly adjust hormone balance and help maintain health.
(1) Estrogen metabolism and nutritional supplementation
Genes involved
CYP1B1 gene : Involved in estrogen metabolism. If you have certain polymorphisms, the breakdown of estrogen is delayed, making your hormone balance more likely to be disrupted.
Recommended Dietary Supplements
Isoflavones (soy products) : Have estrogen-like effects and relieve menopausal symptoms.
Vitamin B6 (regulates hormone balance)
Astaxanthin (antioxidant)
Research evidence
Women with CYP1B1 polymorphisms have improved estrogen balance by consuming soy isoflavones (source: nature.com ).
(2) Maintaining testosterone and muscle mass
Genes involved
SHBG gene : Involved in the production of sex hormone-binding globulin (SHBG) and regulates the efficiency of testosterone utilization.
Recommended Dietary Supplements
Zinc (promotes testosterone secretion)
Maca (Improves hormone balance)
Vitamin D (supports hormone synthesis)
Research evidence
Men with SHBG mutations have improved testosterone levels when taking a combination of zinc and maca (reference: ncbi.nlm.nih.gov ).
13. The potential of future nutritional supplements using genetic information
The future of dietary supplements is set to change dramatically with the fusion of genetic information and cutting-edge technology.
(1) The evolution of personalized supplements
AI analyzes an individual’s genetic information, blood test results, and lifestyle data, and automatically formulates the most suitable supplements.
Using smart capsule technology, necessary nutrients are delivered to the body in real time.
(2) Optimizing nutrient absorption through gene editing
CRISPR technology is used to improve the absorption of certain nutrients.
It will be possible to use gene editing to increase absorption rates for people with genetically poor vitamin D absorption.
(3) Real-time nutritional management using wearable devices
Technology is currently being developed that can constantly measure blood nutritional levels and automatically suggest necessary supplements.
For example, it is possible to create a system that recommends foods that activate GLP-1 when blood sugar levels rise.
Summary
By utilizing genetic information, it becomes possible to select optimal supplements according to an individual’s nutritional metabolism and disease risk. Genetic analysis can also optimize nutritional supplements for each life stage, such as growth, adulthood, and old age, as well as the adjustment of hormone balance. In the future, with the development of AI and biotechnology, more personalized nutritional management will become widespread and become the new standard for maintaining health.
