The 'nutrigenomics' revolution: eating in a way that influences your genes

Nutrigenomics: what is it all about?

Nutrigenomics is a scientific discipline that studies how nutrition influences gene expression.

More broadly, it analyzes the interactions between nutrients and the genome in order to understand their effects on health.

Since the 2000s, the scientific community has highlighted the fact that certain nutrients can modulate the expression of certain genes involved in metabolism, inflammation and longevity.

Could consuming a particular nutrient help, for example, to reduce weight gain or slow down the aging process?

Note: do not confuse nutrigenomics with nutrigenetics, a closely related discipline that studies how our genes influence our response to nutrients.

The rise of nutrigenomics and its challenges

Nutrigenomics has enjoyed a boom in recent years.

Sarah Dognin, a doctor of pharmacy and nutritionist, is using this new knowledge to propose a personalised diet based on a 'body audit'.

In particular, she asserts that gene expression is not set in stone and that diet plays a key role in the activation of certain genes linked to pathologies: "There are genes which, if activated, favour certain pathologies, such as BRCA1 or 2 for breast cancer." (1)

Thibault Sutter, a doctor of physiology, states that "nutrigenomics offers considerable potential for increasing longevity." (2)

Several start-ups, such as GlicanAge and 24Genetics, are now offering epigenetic tests that can be carried out at home.

These analyzes should make it possible to assess the impact of diet on gene expression and adapt diet accordingly, paving the way for a personalised approach to nutrition based on nutrigenomics.

However, home epigenetic testing is not authorized everywhere, as regulations vary from country to country.

How do certain nutrients influence gene expression?

Some nutrients modulate gene expression through epigenetic mechanisms, which reversibly modify gene activity without changing the DNA sequence.

Examples include:

• DNA methylation, a process that involves the addition of methyl groups (-CH₃) mainly on the cytosines of CpG sequences;
• the modification of histones, proteins that influence DNA compaction; or
• the regulation of microRNAs, which modulate the translation of messenger RNAs into proteins.

These epigenetic mechanisms influence gene expression by altering the accessibility of DNA to the transcriptional machinery and influencing the production of the corresponding proteins.

What nutrients and food supplements can positively influence gene expression?

Here is a list of nutrients, also available in the form of food supplements, that could have a positive effect on gene expression:

• Omega-3 fatty acids (EPA and DHA), found in particular in oily fish and vegetable oils, are being studied for their potential ability to modulate gene expression, particularly in pathways linked to inflammation and metabolism (you'll find large quantities of omega-3 in the Super Omega 3 supplement) (3).
• Vitamin D, obtained from certain fish and dairy products, appears to have a direct influence on the expression of numerous genes linked to immunity, calcium regulation and cell function (consider Vitamin D3 5000 IU for optimum intake) (4).
• Sulforaphane, found in Broccoli and other cruciferous vegetables, is thought to activate the transcription factor Nrf2, which is crucial in regulating the genes involved in detoxification and antioxidation (see Broccoli Sulforaphane Glucosinolate) (5).
• Vine resveratrol is being studied for its action on certain genetic pathways involved in longevity and protection against oxidative stress (try Resveratrol) (6).
• Curcumin from turmeric appears to have the ability to influence the expression of genes linked to inflammation and cellular aging via the NF-κB pathway (opt for Curcumin Solution for optimal assimilation of curcumin) (7).
• Epigallocatechin gallate (EGCG) in green tea could regulate the genes involved in metabolism and inflammation by activating AMPK and inhibiting mTOR (find out more about EGCG) (8).
• Vitamin B6 (present in meat, fish, green vegetables), B9 (green leafy vegetables, legumes) and B12 (meat, fish, dairy products) are involved in DNA methylation, a key process in the regulation of gene expression(Coenzymated B Formula can help you maintain good levels of B vitamins) (9).
• Zinc, found in red meat, seafood and nuts, is thought to be essential for the activation of certain proteins regulating the expression of genes involved in immunity and cellular stress (try Zinc Orotate, a highly bioavailable zinc supplement) (10).