Brain Health: Genes & Biomarkers — Optimization Table
Gene / Biomarker
Suboptimal Factor
Free Actions
Non-free Actions
GENES
APOE ε4
ε4 allele carrier
Mediterranean diet; aerobic exercise
APOE test; lion's mane
BDNF Val66Met
Met/Met genotype
HIIT; cold exposure
Mg-L-threonate; lion's mane
MTHFR C677T
TT or CT variant
Leafy greens; no alcohol
Methylfolate; methyl-B12
COMT Val158Met
Val/Val (fast COMT)
Meditation; stress reduction
L-tyrosine; rhodiola
BIOMARKERS
Homocysteine
>10 µmol/L
Leafy greens; limit alcohol
B12, B6, folate supplements
Vitamin D
<40 ng/mL
20 min sun/day
D3 + K2 supplement
Omega-3 Index
<8%
Fatty fish 2× per week
DHA/EPA supplement
HbA1c
>5.4%
Low-carb diet; exercise
CGM device; berberine
hs-CRP
>1 mg/L
Anti-inflam. diet; quality sleep
Curcumin; fish oil
Morning Cortisol
Elevated AM level
Sleep hygiene; meditation
Ashwagandha; sauna
Vitamin B12
<400 pg/mL
Daily animal-source foods
Methylcobalamin supplement