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- Pt1- Combating Inflammation and Oxidative Stress
- Pt2- Common Food Sensitivities
- Pt3- Beyond Histamine and Common Allergies
- Pt4- Addressing Common Deficiencies
- Pt5- Tools for Preventing Deficiencies
- Pt6- Supplements for Deficiencies
- Pt7- The Gut-Brain Connection
- Pt8 – Gut Inflammation, Leaky Gut, and Stress.
- Pt9 – Blood Sugar’s Role
- Pt10 – Genes & Lifestyle
It used to be that we thought we were bound by our genetics. “My father had it, his father had it — so I’m going to get it anyway. Might as well enjoy life and do whatever I want,” was the mindset. However, advances in genetic research have painted a much more empowering picture.
Turns out, genetics might load the gun, but diet and lifestyle pull the trigger.
Emerging evidence suggests that approximately 90 percent of the factors contributing to most diseases are tied to diet and lifestyle, and less than 10 percent are purely genetic. This is a massive shift in perspective, giving us practical control over our well-being and mental resilience.
Instead of feeling like a prisoner of our DNA, we now understand that our daily choices — what we eat, how we move, how we manage stress — play a critical role in how our genes express themselves. Our genes set the stage, but it’s our lifestyle habits that determine the outcome.
Nutrigenomics: Your Genes and Nutrient Deficiencies
The field of nutrigenomics explores how your genes influence nutrient absorption, metabolism, and overall health — and how your diet and lifestyle can, in turn, influence gene expression. Depending on your specific genetic variants, you may be more prone to certain nutrient deficiencies or imbalances (44), which can impact brain function, mood, and mental health.
Research has identified numerous genes connected to mental health conditions like depression, anxiety, bipolar disorder, schizophrenia, PTSD, ADHD, and autism (29). For individuals with certain predispositions, adopting a nutrient-dense diet rich in vitamins, minerals, and phytonutrients becomes even more essential as a tool to improve mental health outcomes.
Unfortunately, today’s modern diets — heavy in processed foods, refined sugars, and low in micronutrients — often fail to provide the nutritional foundation necessary to compensate for these genetic vulnerabilities. Over time, this imbalance can contribute to nutrient deficiencies that exacerbate mental health struggles.
The good news is, most of us have experienced firsthand how eating well helps us feel better, sharper, and more emotionally balanced. You don’t need a genetic test to know that real, whole foods matter. But it’s fascinating to see how genetic science, which once seemed like a predetermined script, consistently points us back to lifestyle as the key to rewriting the story.
Many genes have been identified as influencing mental health. However, not all of them have been extensively studied in relation to nutritional or lifestyle interventions that can support their optimal function. Below are some genes for which research suggests that lifestyle factors may positively influence their activity, potentially offsetting the effects of less-than-optimal gene variants. It’s important to remember that we all possess these genes, but the specific version you carry can affect how efficiently the gene performs its role. Specialized genetic or nutrigenomic testing can help determine whether you carry versions of these genes where you might benefit from targeted dietary and lifestyle adjustments.
| Gene | Function |
Interventions/Improvements
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| MAOA | Breaks down monoamine neurotransmitters; linked to mood regulation and cognitive abilities. It is possible to have over activation of MAOA or under activation of MAOA impacting neurological symptoms. For this reason the focus is on lifestyle interventions (instead of supplements) that have been shown to have positive overall health impacts. |
Inhibition by natural metabolites from fruits and vegetables (25); Piperine (from Piper longum) shows antidepressant-like effects (26); lifestyle factors such as daily sunlight/Vitamin D (13-18), stress management (23-24), exercise (19-20), turmeric (7-9), and diets rich in flavonoids (1-6); cold exposure (10-12), quitting smoking (21-22), and possibly a low histamine diet (if MAOA levels are low).
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| SLC6A4 | Encodes the serotonin transporter; critical for serotonin reuptake and implicated in major depressive disorder. |
Tryptophan supplementation—efficacy varies based on individual SLC6A4 genotype (30).
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| COMT | Produces an enzyme that clears neurotransmitters (dopamine, epinephrine, norepinephrine) and participates in the methylation process. |
Due to the role of COMT in liver detoxification pathways (29), supplementation with SAMe (a methyl donor) (31), magnesium, and B vitamins (B2, B6, B9, B12) (32); consumption of foods that help clear excess estrogen (flaxseeds, cruciferous vegetables (33), bitter herbs); stress reduction techniques (34) may be beneficial.
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| FKBP5 | Expressed in the brain and gastrointestinal tract; associated with major depressive disorders. |
Treatment with quercetin has been shown to significantly increase FKBP5 expression (29).
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| BDNF | Brain-derived neurotrophic factor; essential for neuroplasticity, brain function, and resilience. |
Dietary leucine supplementation, high protein diet, and exercise increased BDNF in mice (28), nutritional interventions with polyphenols (27) have a positive impact on BDNF concentrations.
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| MTHFR | Methylenetetrahydrofolate reductase; a key enzyme in folate metabolism, converting folate to its active form (5-MTHF) and crucial for proper methylation and homocysteine regulation. |
Supplementation with folic acid (the primary methyl donor), vitamins B12, B6, and riboflavin; consumption of folate-rich foods; use of betaine and choline/creatine to spare methylation (since much methylation is used to produce phosphatidylcholine and creatine) (35-43). Glycine buffers methyl groups in the fasted state and harvests them for use when needed so it has been theorized that supplementation of glycine might also be helpful.
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How Can You Apply This Knowledge?
At the end of the day, there are two powerful ways to leverage this information:
- Use this information as motivation to prioritize a nutrient-dense diet and healthy lifestyle.
Focus on incorporating plenty of fruits, vegetables, and whole foods into your daily routine, and consider adding a high-quality multivitamin. Throughout this series, we’ve emphasized how crucial a balanced diet is for mental health. Now, you can clearly see one of the key reasons why: it helps you overcome potential obstacles linked to your unique genetic makeup. - Consider getting your own genetic testing.
If you’re looking to take a more personalized approach to your health, nutrigenomic testing is a tool worth considering. Many reputable companies now offer comprehensive genetic tests that analyze key genes related to nutrient metabolism, mental health, detoxification, and more. These tests don’t just reveal your genetic predispositions — they typically come with tailored nutrition, supplement, and lifestyle recommendations based on your results. Understanding how your unique genetic profile affects factors like vitamin absorption, neurotransmitter activity, or inflammation levels can empower you to make more informed, targeted decisions.
The Bottom Line
Regardless of whether you opt for testing, the takeaway remains the same: a nutrient-dense, whole-foods-based diet, alongside healthy lifestyle habits, is the key to supporting your genes and optimizing your mental health.
The science of genetics doesn’t confine us — it empowers us to make more informed choices, proving once again that what you eat and how you live matters far more than you may have ever realized.
And stay tuned — the next and final article in this series will focus entirely on histamine and mental health. There is so much to explore regarding how genetics, dietary strategies, and specific supplements can influence histamine levels and mental well-being, particularly for certain individuals who may be more affected by histamine imbalances. While it might not be relevant for everyone dealing with mental health challenges, for some, it can be a key piece of the puzzle—making it important enough to warrant an entire article of its own.
