LCL Tear — Biomarkers & Genes Risk Table
Biomarker / Gene
Bad Score
Free Actions
Paid Actions
BIOMARKERS
hs-CRP
> 3.0 mg/L
Reduce processed foods; improve sleep; cold bath
EPA+DHA 2–4g/day; curcumin + piperine
Vitamin D (25-OH)
< 30 ng/mL
Sun 15–30 min/day; fatty fish; weight-bearing exercise
Vit D3 2000–5000 IU + K2; Mg glycinate
IGF-1
< 100 ng/mL
Resistance training; optimize sleep; fasting
Zinc 15–30mg; glycine 3–5g; red light panel
P1NP / CTX
Low P1NP / High CTX
Progressive loading; leucine-rich protein sources
Collagen 15g + vit C pre-exercise; BFR training
MMP-3
> 60 ng/mL
Anti-inflammatory diet; sleep; stress management
Boswellia AKBA; EGCG; therapeutic ultrasound
Omega-3 Index
< 4%
Fatty fish 3–4x/week; reduce omega-6 seed oils
EPA+DHA 3–4g/day (triglyceride); krill oil
GENES
COL1A1
T allele (GT or TT)
Eccentric/isometric loading; long-term maintenance
Collagen + vit C; copper bisglycinate 2–4mg
COL5A1
BstUI RFLP variant
Proprioception training; gradual load ≤10%/week
Orthosilicic acid 5–10mg; kinesiology tape
MMP3
5A/5A genotype
Cortisol management; sleep debt; cold exposure
Boswellia AKBA; phosphatidylserine; IR sauna
TNXB
Haploinsufficiency variant
Strengthen knee stabilizers; proprioception work
Manganese glycinate 2–4mg; custom knee brace
IL-6 (-174 G/C)
GG genotype
Aerobic exercise; intermittent fasting
Quercetin 500–1000mg; melatonin 0.5mg; sauna