If you have been experiencing challenges with your mental health, whether it's low mood, poor concentration, memory lapses or lack of motivation, it may be worth examining your nutrient intake. Your brain relies on specific vitamins and minerals to function properly and deficiencies in these key nutrients can significantly impact your mental wellbeing. Optimising your nutrient levels is a foundational step toward supporting better cognitive health and emotional balance.
Understanding your unique genetic makeup can provide valuable insights into how your body processes and uses essential nutrients. With the results from our Methylation 78 test, you can identify specific genetic variations (SNPs) that may influence your nutrient status, particularly for vitamins and minerals vital for mental health. By addressing these genetic factors, you can tailor your dietary choices and supplementation strategies to better support your mental wellness, helping you to navigate your mental health journey more effectively.
Nutrient: B12
Gene involved: FUT2
What the Gene Does: The FUT2 gene encodes the enzyme fucosyltransferase 2, which plays a key role in the absorption and transport of vitamin B12 (cobalamin) throughout the body. B12 is essential for brain and nervous system function, as well as for producing healthy red blood cells. Variants of the FUT2 gene can make some individuals more prone to B12 deficiency, as they may absorb this nutrient less efficiently. This risk is particularly heightened for those following a vegetarian diet, where B12 intake is lower due to its primary presence in animal products.
Potential impact of low levels of this nutrient on mental health: Vitamin B12 is critical for maintaining neurological function and for the healthy production of neurotransmitters (chemical messengers in the brain) that regulate mood and cognitive processes. Deficiencies in Vitamin B12 can lead to a variety of mental health issues such as:
1. Depression and anxiety: Low B12 levels are associated with increased risk of mood disorders, including depression and anxiety, due to impaired neurotransmitter synthesis.
2. Cognitive decline: Insufficient B12 can result in memory loss, difficulty concentrating and overall cognitive impairment.
3. Fatigue and weakness: Persistent tiredness and lack of energy are common symptoms of B12 deficiency, impacting daily functioning and mental wellbeing.
4. Neurological symptoms: Severe deficiency may cause neurological issues like numbness, tingling in the hands and feet and impaired motor functions, which can contribute to increased stress and anxiety.
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Nutrient: Vitamin C
Gene involved: GSTT1
What the gene does: The GSTT1 gene encodes for an enzyme called glutathione S-transferase theta-1, which plays a crucial role in detoxification and protecting cells from oxidative stress. This gene helps process toxins and free radicals in the body, allowing Vitamin C to function effectively as an antioxidant. Variants in the GSTT1 gene can influence how well your body uses and responds to Vitamin C, potentially affecting how
protected your brain is from oxidative stress and inflammation.
Potential impact of low levels of this nutrient on mental health: Vitamin C is vital for brain function, playing a key role in protecting neurons from oxidative damage, supporting neurotransmitter production and regulating mood. When Vitamin C levels are low, mental health can be impacted in several ways:
1. Increased stress and anxiety: Low Vitamin C levels can heighten oxidative stress in the brain, increasing anxiety and stress.
2. Mood disorders: Vitamin C deficiency can impair neurotransmitter production (like serotonin and dopamine), contributing to depression and mood instability.
3. Cognitive decline: Lack of Vitamin C can lead to memory problems, difficulty concentrating and accelerated cognitive decline over time.
4. Fatigue and low energy: Chronic fatigue and mental exhaustion are common with Vitamin C deficiency, impacting overall mental wellbeing.
5. Long-term brain health: Impaired Vitamin C function can increase the risk of neurodegenerative conditions, such as Alzheimer's, due to chronic oxidative stress
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Nutrient: Vitamin D
Gene involved: CYP2R1, GC
What the gene does: The CYP2R1 gene is responsible for converting Vitamin D from sunlight or dietary sources into its active form in the body. The GC gene helps transport active Vitamin D through the bloodstream, ensuring it reaches tissues where it's needed, including the brain.
Potential impact on mental health: Vitamin D is crucial for brain health, playing an essential role in regulating mood, supporting cognitive function and protecting against mental health disorders. It helps in the production of key neurotransmitters, reduces brain inflammation and supports overall mental wellbeing. When Vitamin D levels are insufficient, it can lead to a range of mental health issues, including:
1. Increased risk of depression: Low Vitamin D levels are linked to higher rates of depression as it plays a role in serotonin regulation, a neurotransmitter crucial for mood balance.
2. Anxiety and mood instability: Insufficient Vitamin D can contribute to anxiety and irritability as it supports brain function and emotional regulation.
3. Cognitive impairment: Deficiency may lead to difficulty concentrating, memory problems and an increased risk of cognitive decline, affecting overall brain health.
4. Fatigue and low energy: Vitamin D deficiency often results in low energy levels and chronic fatigue which can negatively impact mental wellbeing and motivation.
5. Seasonal affective disorder (SAD): Individuals with low Vitamin D levels may experience worsened symptoms of SAD due to reduced sunlight exposure, especially during winter months.
6. Long-term brain health: Low levels of Vitamin D have been associated with an increased risk of neurodegenerative diseases, like Alzheimer's, due to its role in brain cell protection and reducing inflammation.
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Nutrient: Vitamin E
Gene involved: COMT
What the gene does: The COMT (catechol-O-methyltransferase) gene is involved in the breakdown of certain neurotransmitters, such as dopamine, norepinephrine and epinephrine. Vitamin E acts as a powerful antioxidant that protects brain cells from oxidative damage. Variants of the COMT gene can influence how effectively neurotransmitters are broken down and how well cells are shielded from oxidative stress which may affect mental and emotional balance.
Potential impact on mental health: Vitamin E plays an important role in brain health by protecting neurons from oxidative damage and supporting cognitive function. When Vitamin E levels are low, mental health can be impacted in the following ways:
1. Increased risk of anxiety and stress: Vitamin E helps to protect the brain from oxidative stress. Low levels can heighten feelings of stress and anxiety, particularly in individuals with COMT gene variants that already affect neurotransmitter regulation.
2. Mood disorders: Low Vitamin E levels can lead to imbalances in neurotransmitters such as dopamine, increasing the risk of depression and mood instability.
3. Cognitive decline: Inadequate Vitamin E can result in reduced memory function, concentration problems and long-term cognitive decline. This is particularly concerning for individuals with genetic vulnerabilities in the COMT gene which may compound these effects.
4. Fatigue and brain fog: Vitamin E deficiency can contribute to mental fatigue and brain fog, making it harder to focus and maintain mental energy throughout the day.
5. Long-term brain health: Chronic low levels of Vitamin E have been linked to neurodegenerative conditions, such as Alzheimer's disease, due to its role in protecting brain cells from oxidative stress.
Folate (B9)
Gene involved: MTHFR
What the gene does: The MTHFR (methylenetetrahydrofolate reductase) gene is crucial for converting folate (Vitamin B9) into its active form which is essential for the production of neurotransmitters like serotonin, dopamine and norepinephrine. Variants in the MTHFR gene can reduce this conversion leading to lower folate levels in the brain which may impact mood regulation and cognitive function.
Potential impact on mental health: Folate is critical for brain function, particularly in producing and regulating mood-related neurotransmitters. Low levels of folate, especially in individuals with MTHFR gene variants, can lead to various mental health issues:
1. Increased risk of depression: Folate deficiency is strongly associated with depression as the brain requires adequate levels to produce serotonin, a neurotransmitter key to mood regulation.
2. Mood instability and anxiety: Impaired folate metabolism can lead to imbalances in neurotransmitters which can contribute to anxiety, irritability, emotional instability and mood swings.
3. Cognitive decline: Low folate levels may result in memory problems, difficulty concentrating and long-term cognitive decline, making it harder to focus and think clearly.
4. Fatigue and mental exhaustion: Folate is involved in energy production at a cellular level. Deficiency can lead to chronic fatigue, affecting both mental and physical wellbeing.
5. Long-term brain health: Chronic folate deficiency, especially in individuals with MTHFR gene variations, can increase the risk of neurodegenerative diseases and cognitive impairment, particularly as it relates to inflammation and neurotransmitter dysregulation.
- Buy Folate supplement HERE
Choline
Genes involved: MTHFD1, PEMT
What the genes do: The MTHFD1 gene plays a role in folate and choline metabolism, which are vital for proper brain function. The PEMT gene is responsible for synthesising phosphatidylcholine, a major component of cell membranes and a crucial substance for brain health. Both genes influence how effectively the body produces and uses choline which is needed for neurotransmitter synthesis and brain signalling.
Potential impact on mental health: Choline is essential for brain function, particularly in the synthesis of acetylcholine, a neurotransmitter that regulates mood, memory and cognitive processes. Low choline levels, especially in individuals with genetic variations affecting its metabolism, can lead to several mental health challenges:
1. Memory and cognitive decline: Choline is essential for the production of acetylcholine, a neurotransmitter crucial for memory and learning. Deficiency can lead to memory problems, impaired focus and overall cognitive decline.
2. Mood disorders and depression: Insufficient choline can impact the production of neurotransmitters that regulate mood, potentially increasing the risk of depression and mood swings.
3. Anxiety and stress: Choline deficiency may disrupt brain function and increase vulnerability to anxiety and stress by impairing brain signalling and reducing acetylcholine levels.
4. Mental fatigue: Choline supports energy production in brain cells so low levels may result in mental exhaustion, lack of motivation and general fatigue.
4. Long-term brain health: Chronic choline deficiency may contribute to neurodegenerative diseases due to its role in protecting neurons (nerve cells responsible for transmitting information in the brain and nervous system) and supporting overall brain function.
- Buy Choline supplement HERE
Iron
Genes involved: TMPRSS6, TFR2, TF
What the genes do: The TMPRSS6 gene helps regulate iron levels in the body by influencing the production of hepcidin, a hormone that controls iron absorption from the diet. The TFR2 gene is involved in sensing iron levels and modulating iron uptake, while the TF gene encodes transferrin, a protein responsible for transporting iron throughout the bloodstream to various tissues including the brain.
Potential impact on mental health: Iron is crucial for optimal brain function as it plays a significant role in oxygen transport, energy production and neurotransmitter synthesis. Low iron levels can lead to several mental health issues:
1. Cognitive impairment: Insufficient iron can result in memory issues, decreased attention span and overall cognitive decline due to its role in oxygen delivery to the brain
2. Fatigue and low energy: Iron deficiency often leads to fatigue and reduced energy levels which can negatively impact motivation and mental wellbeing.
3. Mood disorders: Low iron levels are associated with an increased risk of mood disorders including depression and anxiety, potentially due to impaired neurotransmitter function.
4. Irritability and mood swings: Insufficient iron can contribute to feelings of irritability and emotional instability, affecting overall mood regulation.
5. Long-term brain health: Chronic iron deficiency may increase the risk of neurodegenerative diseases as adequate iron is necessary for maintaining healthy brain function and protecting against oxidative stress.
- Buy Iron supplement HERE
Magnesium
Gene involved: TRPM6
What the gene does: The TRPM6 gene encodes a protein that functions as a magnesium channel in the body, facilitating the absorption of magnesium in the intestines and its reabsorption in the kidneys. This gene plays a crucial role in regulating magnesium levels which are vital for various physiological processes.
Potential impact on mental health: Magnesium is essential for brain health, influencing neurotransmitter function, mood regulation and cognitive processes. Low magnesium levels can lead to several mental health challenges:
Increased anxiety and stress: Insufficient magnesium is linked to heightened anxiety and stress levels as magnesium plays a role in regulating the body's stress response and promoting relaxation.
Mood disorders: Low magnesium levels are associated with a higher risk of depression as magnesium is involved in the synthesis of neurotransmitters like serotonin, which are critical for mood stability.
Cognitive decline: Deficiency in magnesium can lead to cognitive impairments including memory problems, difficulty concentrating and reduced mental clarity.
Fatigue and low energy: Chronic magnesium deficiency can contribute to fatigue and low energy, negatively affecting motivation and overall mental wellbeing.
Sleep disturbances: Low magnesium levels may also disrupt sleep patterns leading to insomnia or poor sleep quality, further impacting mental health and emotional regulation.
- Buy Magnesium supplement HERE
Zinc
Gene involved: SLC30A3
What the gene does: The SLC30A3 gene encodes a zinc transporter that plays a crucial role in regulating zinc levels within cells. This gene is responsible for the intracellular transport of zinc, ensuring that this essential mineral is available for various biological processes including immune function and neurotransmission.
Potential impact on mental health: Zinc is vital for optimal brain function and mental wellbeing. It influences several aspects of mental health:
1. Mood regulation: Adequate zinc levels are associated with improved mood and emotional stability. Zinc deficiency has been linked to an increased risk of mood disorders such as depression and anxiety.
2. Cognitive function: Zinc is essential for cognitive processes including memory and learning. Insufficient zinc can lead to difficulties with concentration and overall cognitive decline.
3. Stress response: Zinc plays a role in modulating the body’s stress response. Low levels may increase vulnerability to stress and contribute to anxiety.
4. Neurotransmitter function: Zinc is involved in the synthesis and regulation of neurotransmitters, including serotonin and dopamine, which are crucial for mood balance and emotional health.
5. Immune function: Since the brain and immune system are closely linked, low zinc levels can negatively affect immune health, leading to increased inflammation that may further impact mental wellbeing.
- Buy Zinc supplement HERE
Omega 3
Gene involved: FADS1
What the gene does: The FADS1 gene encodes an enzyme that is crucial for the conversion of dietary omega-3 fats (specifically alpha-linolenic acid or ALA) into longer-chain omega 3 fats like eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These longer-chain fatty acids are essential for various bodily functions, particularly in brain health.
Potential impact on mental health: Omega-3 fatty acids play a significant role in maintaining mental health and cognitive function. Here’s how they impact mental well-being:
1. Mood stabilisation: Omega-3s are known to help regulate mood and have been linked to a reduced risk of depression and anxiety. Studies suggest that higher levels of EPA and DHA can lead to improved mood and emotional resilience.
2. Cognitive health: Omega-3 fats are critical for brain structure and function, supporting memory, learning and overall cognitive performance. Insufficient omega-3 levels may contribute to cognitive decline and impairments in attention and memory.
3. Inflammation reduction: Omega-3 fats have anti-inflammatory properties that can help reduce brain inflammation which has been associated with various mental health disorders including depression and schizophrenia.
4. Neurotransmitter function: Omega-3 fats are involved in the regulation of neurotransmitters which are essential for communication between brain cells. This regulation is crucial for maintaining emotional balance and cognitive processes.
5. Stress response: Adequate omega-3 intake has been shown to support the body's response to stress, potentially mitigating the effects of chronic stress and its impact on mental health.
Buy Omega 3 supplement HERE
Optimise Your Nutrient Status and Boost Your Mental Health
The Ultimate Methylation Genetic DNA Test highlights nutrients that you may have an increased risk of deficiency in if your dietary intake is low, however it doesn’t tell you what your current levels are.
- Buy Ultimate Methylation Genetic DNA Test HERE
The Ultimate Methylation Vitamin Blood test evaluates all the essential nutrients discussed above, along with others included in Ultimate Methylation DNA test. By pinpointing deficiencies, it can guide you in taking proactive steps to support both your mental health and overall wellness.
- Buy The Ultimate Methylation Vitamin Blood Test HERE
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