Nutrient Bioavailability — Genes & Biomarkers
Gene / Biomarker
Suboptimal / Limiting Factor
Free Actions
Non-free Actions
GENES (6)
MTHFRImpaired folate methylationLeafy greens, no alcoholMethylfolate 5-MTHF
VDRLow vitamin D sensitivitySun exposure, fatty fishVitamin D3 + K2
BCMO1Poor beta-carotene conversionLiver, eggs, dairyRetinol supplement
FUT2Poor B12 absorptionFermented foods, meatMethylcobalamin
HFEIron overload riskTea with meals, avoid suppl.Ferritin test, phlebotomy
FADS1/2Poor omega-3/6 conversionFatty fish, less seed oilEPA+DHA supplement
BIOMARKERS (7)
Vitamin D <30 ng/mLLow sun or intakeSun, mushrooms, fatty fishVitamin D3 supplement
Ferritin <30 µg/LIron deficiencyIron-rich foods + vitamin CIron bisglycinate
B12 <300 pg/mLMalabsorption or vegan dietAnimal products, yeastMethylcobalamin
Folate <5 ng/mLLow intake or MTHFRLegumes, leafy greens5-MTHF supplement
Homocysteine >10 µmol/LB-vitamin dysfunctionB-rich diet, low methionineB6 + B9 + B12 complex
Omega-3 index <8%Low fatty fish intakeFatty fish 3x/weekFish oil EPA+DHA
Retinol <40 µg/dLLow intake or conversionLiver, eggs, colorful veggiesRetinol supplement