Fibromyalgia — Biomarkers & Genes: Thresholds & Action Plans
Biomarker / Gene
Bad Score
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BIOMARKERS
Ferritin
<50 ng/mL
Heme iron: red meat, liver, shellfish;
pair vit. C with plant iron sources
Ferrous bisglycinate 18–36 mg/day;
target ferritin 50–100 ng/mL
25-OH Vitamin D
<40 ng/mL
Midday sun 10–30 min; fatty fish,
egg yolks, cod liver oil
D3 5,000–10,000 IU/day + K2 (MK-7)
100–200 mcg; take with fatty meal
hs-CRP
>1.0 mg/L
(functional target)
Mediterranean diet; improve sleep;
moderate exercise; no refined oils
Omega-3 EPA+DHA 2–4 g/day;
curcumin (BCM-95) 500–1,000 mg/day
Cortisol (Diurnal)
Flattened diurnal curve
Bright light within 30 min of waking;
dim lights 1–2 h before bed
Ashwagandha KSM-66 300–600 mg/day;
phosphatidylserine 200–400 mg/day
Thyroid Panel
TSH >2.5 mIU/L;
low Free T3
1–2 Brazil nuts/day (selenium);
zinc from seeds/meat; reduce stress
Selenomethionine 100–200 mcg/day;
zinc bisglycinate 15–30 mg/day
RBC Magnesium
<5.5 mg/dL (RBC)
Dark leafy greens, pumpkin seeds,
almonds, dark chocolate
Mg glycinate 300–400 mg/day;
Mg L-threonate for cognitive fog
GENETIC VARIANTS
COMT Val158Met
Met/Met genotype
Moderate aerobic exercise; reduce
stress, stimulants, overtraining
Magnesium; SAMe 400–800 mg/day;
EGCG 400–800 mg/day (green tea)
MTHFR C677T
/ A1298C
TT or compound
heterozygous
Dark greens, asparagus, avocado;
avoid folic acid; choose methylfolate
5-MTHF 400–1,000 mcg/day;
methylcobalamin 500–1,000 mcg/day
BDNF Val66Met
Met allele
Aerobic exercise 20–30 min/day;
cold exposure, intermittent fasting
Lion's Mane 500–1,000 mg/day;
Mg L-threonate; DHA omega-3
OPRM1 A118G
G allele
Sustained aerobic exercise;
cold exposure; social connection
DLPA 500–1,500 mg/day (5 on/2 off);
Rhodiola rosea SHR-5 200–400 mg/day
Italic = genetic variant · Regular = measurable biomarker