例如，正在开发根据遗传信息确定推荐维生素 D 摄入量的算法。对于 VDR 基因具有某些突变的人来说，建议摄入高于平均水平的维生素 D 可能有助于最大限度地降低骨矿物质流失的风险。同样，对参与叶酸代谢的MTHFR基因进行分析，可以通过建议某些个体服用活性叶酸（5-甲基四氢叶酸）来帮助防止血液同型半胱氨酸水平升高。
此外，随着年龄的增长，我们身体激活维生素 D 的能力会下降，因此即使我们摄入了足够的维生素 D，身体也可能难以利用它。这是由于肾脏将维生素 D 转化为活性形式（1,25-二羟基维生素 D）的能力下降所致。 VDR 基因具有某些多态性的人特别容易受到这种影响，因此不仅要增加饮食和补充剂的摄入量，还要适度晒太阳。
此外，对抗氧化剂维生素E的需求也会随着年龄的变化而变化。对于老年人来说，氧化应激增加，维生素E的消耗也增加，因此建议通过食物和补充剂进行补充。然而，如果您的 α-TTP（α-生育酚转移蛋白）编码基因存在多态性，从而影响维生素 E 的运输和分布，那么您可能需要服用更大量的维生素 E。
Vitamins are micronutrients essential for maintaining our health. However, even when consuming the same food, there can be differences in the rate at which individuals absorb and the amount they require of vitamins. Genetic polymorphisms (slight mutations in genes) have been attracting attention as one of the causes of these differences. In this article, we will explain how genetic polymorphisms affect vitamin absorption and metabolism, using specific vitamins as examples.
Genetic polymorphisms and vitamin metabolism
Genetic polymorphism refers to the phenomenon in which a portion of a DNA sequence differs between individuals. This can change enzyme activity and nutrient transport efficiency, affecting vitamin absorption and metabolism. For example, if there is a mutation in the gene for an enzyme involved in the metabolism of a certain vitamin, the efficiency with which that vitamin can be utilized by the body may decrease.
Folic acid (vitamin B9) and MTHFR gene polymorphism
Folic acid is a vitamin that plays an important role in DNA synthesis and repair. Methylenetetrahydrofolate reductase (MTHFR) is an enzyme involved in the conversion of folic acid to its active form, and its gene has a polymorphism called C677T. It has been reported that people with this polymorphism have reduced enzyme activity and poor folic acid metabolism efficiency. As a result, blood homocysteine levels may increase, increasing the risk of cardiovascular disease.
Vitamin D is essential for calcium absorption and bone health. The vitamin D receptor (VDR) is a protein required for vitamin D to function within cells, and it has been suggested that its genetic polymorphism affects the effects of vitamin D. People with certain VDR genetic polymorphisms may have reduced vitamin D effects, which may be associated with reduced bone mineral density and increased fracture risk.
Vitamin E is a fat-soluble vitamin with strong antioxidant properties, and is important for protecting cell membranes and maintaining immune function. The metabolism of vitamin E involves α-tocopherol transfer protein (α-TTP), and its genetic polymorphism may affect the blood concentration and effects of vitamin E. People with certain genetic polymorphisms may have changes in the transport and distribution of vitamin E, which may increase their susceptibility to oxidative stress.
Vitamin C is a water-soluble vitamin that is involved in antioxidant activity and collagen synthesis. Intestinal absorption of vitamin C is regulated by a specific transporter, and its genetic polymorphism may affect absorption efficiency. For example, it is known that when vitamin C intake exceeds 1 g/day, the absorption rate decreases to less than 50%, and the excess is excreted in the urine.
Vitamin B₁₂ is necessary for the formation of red blood cells and the maintenance of nerve function. A protein called intrinsic factor is required for the absorption of vitamin B₁₂, and its genetic polymorphism can affect the absorption efficiency. People with certain genetic polymorphisms may have reduced absorption of vitamin B₁₂ and be at higher risk of deficiency.
Intestinal bacteria contribute to the synthesis of vitamins such as B complex and vitamin K. The composition and function of intestinal bacteria varies from person to person, which may affect the supply and absorption of vitamins. For example, the amount of vitamin K produced by intestinal bacteria varies depending on the intestinal environment and dietary content, which may affect the vitamin K status of each individual.
Genetic testing and personalized nutrition
“Personalized nutrition,” which considers the effects of genetic polymorphisms and proposes optimal nutritional intake for each individual, is gaining attention. Genetic testing can analyze genetic factors involved in vitamin metabolism and absorption, making it possible to develop individual nutritional strategies. For example, active folic acid (methylfolate) supplements can be recommended for people with MTHFR gene polymorphism, and increased vitamin D intake can be advised for people with VDR gene polymorphism.
This approach is beginning to be used especially in the supplement market and medical field. By combining it with health checkups and genetic testing, more precise nutritional management is becoming possible. In addition, methods are being explored to maximize vitamin absorption efficiency by combining it with diet and lifestyle habits.
Other genetic factors that affect vitamin absorption
The effects of genetic polymorphisms are related not only to vitamin metabolism, but also to intestinal absorption function and liver processing capacity. For example, genetic polymorphisms in sodium-dependent vitamin C transporters (SLC23A1 and SLC23A2) have been reported to affect blood levels of vitamin C. This may mean that people with certain genes have lower vitamin C absorption efficiency and need to take more.
In addition, it has been suggested that polymorphisms in the PSTK gene, which is involved in the metabolism of vitamin B₆, may affect the blood concentration and enzyme activity of vitamin B₆. As a result, some people need to be conscious of consuming foods rich in vitamin B₆.
Environmental factors in vitamin absorption and metabolism
In addition to genetic factors, environmental factors also have a significant impact on vitamin absorption and metabolism. For example, the balance of the intestinal flora is related to the supply of B vitamins and vitamin K, and a poor intestinal environment may reduce vitamin biosynthesis and absorption. In particular, long-term use of antibiotics and a lack of dietary fiber may impair the diversity of intestinal bacteria and have a negative effect on vitamin absorption.
In addition, age, gender, and lifestyle also have an impact. For example, elderly people tend to have a reduced secretion of stomach acid, which reduces the absorption of vitamin B₁₂. Pregnant women also need more folic acid, so it is recommended that they take more than usual.
Vitamin interactions and changes in absorption
The interactions between vitamins are also a factor that affects absorption. For example, vitamin D promotes calcium absorption, so taking it at the same time as calcium improves absorption. On the other hand, iron and calcium are absorbed competitively, so taking them together may reduce each other’s absorption.
In addition, since vitamin E is a fat-soluble vitamin, its absorption rate is improved by taking it with dietary fat. Conversely, vitamin C is a water-soluble vitamin, and if taken in excess it is excreted in urine, so it is more efficient to take it in small amounts frequently rather than in large amounts all at once.
Vitamin optimization through a combination of genes and diet
Based on genetic information, dietary strategies can be developed to optimize vitamin absorption and metabolism. For example, individuals with MTHFR gene polymorphisms are recommended to not only consciously consume folic acid found in green and yellow vegetables and legumes, but also to utilize supplements containing methylfolate.
Furthermore, for people with VDR gene polymorphism, it is important to promote vitamin D synthesis through sunbathing in addition to consciously consuming foods rich in vitamin D (salmon, mushrooms, egg yolk, etc.). In particular, people who have little opportunity to be exposed to ultraviolet rays can maintain appropriate blood levels by taking vitamin D supplements in combination.
Improving vitamin absorption by improving lifestyle habits
While taking into account the effects of gene polymorphisms, it is possible to improve vitamin absorption by improving lifestyle habits. For example, moderate exercise promotes intestinal peristalsis and improves the intestinal environment, which in turn increases the efficiency of vitamin absorption.
In addition, stress can cause the digestive system to function poorly and reduce the absorption rate of vitamins, so stress management is also an important factor. Lack of sleep and excessive drinking also have a negative effect on vitamin metabolism, so it is recommended to try to live a regular life.
The future of nutritional management using genetic information
In recent years, advances in genetic testing technology have made it possible to manage nutrition based on individual genetic characteristics. In the future, personalized nutritional advice combined with AI technology will likely become more widespread, proposing optimal vitamin intake strategies based on each individual’s genetic information.
In particular, the development of genetic-based nutritional management systems using smartphone apps will make it easier to optimize daily meals and supplement intake, which is expected to lead to the establishment of new lifestyles that are helpful in maintaining personal health and preventing disease.
Latest technologies for personalized optimization of genes and vitamins
Advances in genetic analysis technology have made it possible to perform detailed analysis of genetic factors related to vitamin metabolism and absorption. Using next-generation sequencing (NGS) and DNA microarray technologies, it is possible to analyze an individual’s genetic profile with high precision and identify which vitamins are likely to be deficient and the optimal method of intake.
For example, algorithms are being developed to determine recommended vitamin D intakes based on genetic information. For people with certain mutations in the VDR gene, it may be possible to minimize the risk of bone mineral density loss by recommending a higher-than-average intake of vitamin D. Similarly, analysis of the MTHFR gene, which is involved in folate metabolism, may allow certain individuals to be recommended to take activated folic acid (5-methyltetrahydrofolate) to prevent elevated blood homocysteine levels.
This approach is beginning to be applied not only in the medical field, but also in the health food and supplement markets. If it becomes possible to prescribe supplements based on individual genetic information, vitamin supplementation will become more effective.
Interactions between genetic polymorphisms and diet
The contents of the diet may complement or enhance the effects of gene polymorphisms. For people with certain gene mutations, certain foods may be beneficial or harmful. For example, people with gene polymorphisms that inhibit iron absorption tend to have reduced absorption of non-heme iron (iron derived from plant foods), so they need to take vitamin C with them to increase absorption.
In addition, if there is a polymorphism in the NQO1 gene, which is involved in the metabolism of niacin (vitamin B₃), the conversion efficiency of niacin may decrease, which may affect energy metabolism. For such people, it is important to make a conscious effort to consume foods that are rich in niacin (liver, chicken, fish, etc.) to make up for the deficiency.
In particular, fat in the diet is necessary for the absorption of fat-soluble vitamins (A, D, E, K), and mutations in genes related to lipid metabolism (such as APOE and FABP2) can affect the efficiency of vitamin absorption. This means that adjusting the balance of your diet using genetic testing can lead to healthier nutritional intake.
Development and market trends of gene-based supplements
As demand for supplements tailored to individual genetic characteristics increases, the market for personalized supplements is expanding. Services have already emerged overseas that provide supplements containing optimal nutrients based on the results of genetic testing. This makes it possible to provide nutritional supplements that are optimized for individuals, rather than the traditional “one size fits all” supplements.
These supplements are often customized for people with specific gene polymorphisms and may include the following features:
For people with MTHFR gene polymorphisms: supplements with high concentrations of active folic acid
For people with VDR gene polymorphism: Contains the right balance of vitamin D and calcium
For people with SLC23A1 gene polymorphism: Contains highly absorbable vitamin C
For people with APOE gene polymorphism: Enhanced ingredients that aid in the absorption of fat-soluble vitamins
These personalized supplements are particularly popular among athletes and health-conscious people, and are expected to become more widespread on the general market in the future.
Genetic information and lifestyle adjustments
By utilizing genetic information, it can be applied not only to simple nutritional supplementation but also to lifestyle improvements. For example, for people who genetically have low vitamin D absorption, it is important to review not only their diet but also their lifestyle. In particular, people who have few opportunities to be exposed to sunlight can promote vitamin D synthesis in the body by going outside regularly and getting moderate exposure to ultraviolet rays.
In addition, people with genetic polymorphisms related to vitamin B₁₂ absorption tend to have insufficient secretion of gastric acid, so consuming foods containing enzymes that aid digestion before meals (fermented foods and dishes using vinegar) can increase absorption. Furthermore, when eating foods that contain a lot of phytic acid (beans and whole grains) that inhibit the absorption of iron and zinc, consuming them together with fermented foods can improve mineral absorption.
The spread of genetic analysis and the future of vitamin management
Currently, the cost of genetic analysis is decreasing year by year, and many people can easily learn their own genetic information. This means that it is becoming possible to develop individual nutritional strategies by learning about gene polymorphisms related to vitamin metabolism and absorption.
In the future, it may become possible to manage nutrition in real time in conjunction with wearable devices. For example, a system may be developed that constantly monitors vitamin levels in the blood and recommends optimal meals and supplements if a deficiency is detected. In addition, apps that automatically create meal plans based on genetic information and support personal health maintenance will also become widespread.
As this technology advances, it is expected that optimal vitamin management that takes genetic characteristics into account will become commonplace, leading to healthier lifestyles.
is
Interactions between genetic polymorphisms and minerals
Genetic polymorphisms involved in vitamin absorption and metabolism can also affect mineral utilization efficiency. Because vitamins and minerals interact with each other, it is known that certain genetic mutations affect vitamin and mineral balance.
For example, there is the relationship between calcium and vitamin D. Because vitamin D promotes calcium absorption in the intestinal tract, people with VDR gene polymorphisms may have reduced calcium absorption efficiency. Therefore, in addition to increasing vitamin D intake, it is necessary to pay attention to calcium intake. Vitamin K is also involved in calcium metabolism, and insufficient intake of vitamin K makes it easier for calcium to be deposited in blood vessels rather than bones.
The relationship between iron and vitamin C is also important. There are two main types of iron: heme iron (derived from animal foods) and non-heme iron (derived from plant foods). Since the absorption rate of non-heme iron is low, it is possible to promote absorption by taking vitamin C together. However, people with SLC23A1 gene polymorphisms have a lower absorption rate of vitamin C, so they may need to take more vitamin C than usual.
It is also important to pay attention to the interaction between zinc and B vitamins. Zinc is involved in the activation of enzymes, and in particular in cooperation with vitamin B6, is involved in the synthesis of neurotransmitters. If zinc absorption or metabolism is altered due to genetic polymorphism, it may also affect the metabolic efficiency of B vitamins. Therefore, it is important to consider the appropriate combination of minerals and vitamins based on genetic information.
The relationship between intestinal bacteria and vitamin absorption
Intestinal bacteria play an important role in the synthesis and absorption of vitamins. In particular, since vitamin B and vitamin K are produced by intestinal bacteria, the state of the intestinal environment greatly affects the supply of these vitamins.
The interaction between genetic factors and intestinal bacteria has also been attracting attention. For example, it has been reported that an imbalance in intestinal bacteria reduces the absorption of vitamin B₁₂ and folic acid. In response to this, by actively consuming probiotics (foods containing good bacteria) and prebiotics (dietary fiber that serves as food for intestinal bacteria), it is possible to increase the diversity of intestinal bacteria and promote the absorption of vitamins.
It is also important to pay attention to the production of short-chain fatty acids (SCFAs). Short-chain fatty acids are produced by intestinal bacteria and not only maintain intestinal health but also help with vitamin absorption. In particular, eating a diet rich in dietary fiber may promote the production of short-chain fatty acids, which may result in improved vitamin absorption.
Age-related changes in gene expression and vitamin absorption
As we age, changes in gene expression patterns and enzyme activity can affect vitamin absorption and metabolism. In particular, it is known that elderly people have a decreased secretion of gastric acid, making it difficult to absorb vitamin B₁₂. This is due to a decrease in the secretion of a protein called intrinsic factor, and when combined with gene polymorphisms, vitamin B₁₂ deficiency can become serious.
In addition, as we age, our body’s ability to activate vitamin D decreases, so even if we take in enough vitamin D, it may be difficult for the body to utilize it. This is due to a decrease in the kidney’s ability to convert it to active vitamin D (1,25-dihydroxyvitamin D). In particular, people with certain polymorphisms in the VDR gene are more susceptible to this effect, so it is important to not only increase intake from food and supplements, but also to incorporate moderate exposure to sunlight.
Furthermore, the requirement for the antioxidant vitamin E also changes with age. Elderly people, who experience increased oxidative stress, require higher vitamin E consumption, and supplementation through food and supplements is recommended. However, polymorphisms in the gene encoding α-TTP (α-tocopherol transfer protein) affect vitamin E transport and distribution and therefore may require higher vitamin E intake.
An example of individualized optimization of genes and diet
Optimizing your diet based on genetic information will enable more efficient nutritional management. For example, the following individual responses are possible:
People with the MTHFR gene C677T mutation
Recommended foods: spinach, avocado, beans (rich in methylfolate)
Foods to avoid: Processed foods and alcohol (which can interfere with folic acid metabolism)
People with VDR gene polymorphism
Recommended foods: Salmon, mushrooms, and egg yolks (rich in vitamin D)
Supportive measures: Increase outdoor activity and adequate exposure to sunlight
People with SLC23A1 gene mutations
Recommended foods: oranges, peppers, strawberries (rich in vitamin C)
Supportive measures: Take vitamin C supplements regularly
People with the E4 type of APOE gene (possibility of reduced absorption of fat-soluble vitamins)
Recommended foods: Nuts, green and yellow vegetables (rich in vitamins E and K)
Supplementary measures: Improve absorption by taking with lipids
In this way, by utilizing genetic information, it is possible to maximize the efficiency of vitamin absorption and help maintain individual health. It is expected that further developments in genetic analysis technology will lead to more detailed individual nutritional management in the future.
Summary
It has been revealed that vitamin absorption and metabolism vary from person to person due to genetic polymorphisms. It is known that genetic factors affect vitamin requirements, such as reduced folic acid utilization due to MTHFR gene mutations and changes in vitamin D absorption due to VDR gene polymorphisms. In addition, environmental factors such as intestinal bacteria and aging also play a major role in vitamin absorption.
With recent advances in genetic analysis technology, personalized nutrition based on individual genetic characteristics is attracting attention. By utilizing genetic information, it is possible to optimize diet and supplements and take in vitamins more efficiently. In the future, it is expected that further research into the relationship between genes and nutrition will lead to the realization of individual nutritional management based on more scientific evidence.
