What you can learn: In this article, you will read how your genetics affects the absorption of vitamins and minerals, which are necessary for the proper functioning of the immune system and the whole body. Current studies from the USA, China and several EU countries have confirmed, for example, the important role of vitamin D in the prevention and treatment of viral diseases, including the flu and the coronavirus.

Vitamin D

Did you know that? Mushrooms are the only plant food found in nature that can synthesize vitamin D. This is due to the presence of a vitamin D precursor, ergosterol, which has a similar role to cholesterol in humans. Does vitamin D3, which is also called the "sunshine vitamin", need vitamin K2?

 Vitamin D is important for the proper functioning of almost every tissue in our body, including the brain, heart, muscles, immune system and skin. The level of vitamin D depends on our genetic profile, our diet and exposure to sunlight.

Vitamin D is soluble in fats, so it should be taken together with fats to ensure its proper absorption. Vitamin D3 (cholecalciferol, cholecalciferol, caciol, also called "sunshine vitamin") it belongs to the most biologically available form of vitamin D – a nutrient that is crucial for many body functions: contributes to the normal level of calcium in the blood, to the proper absorption/utilization of calcium and phosphorus, to maintain healthy bones, teeth, proper functioning of muscles and the immune system. While vitamin D is needed for calcium to be properly absorbed, the role of vitamin K2 is to ensure that the calcium actually ends up in the bones.

 Vitamin D levels depend on our diet and exposure to sunlight, as well as our genetic profile. According to studies, three genes vary slightly between people and affect vitamin D levels. The GC gene mutation has the biggest impact. In this study, people with two unfavorable copies of the gene had 20 percent lower vitamin D levels. In addition to the GC gene, the DHCR7 and CYP2R1 genes have an equally important influence on vitamin D levels. Thanks to DNA analysis, we can effectively predict vitamin D levels from our genes and thus regulate it correct dosage.

For example, where is it located:

• milk, brewer's yeast, fish oil, sardines, salmon, tuna

Vitamin B6

Did you know that? Vitamin B6 is also called pyridoxine, but it was not always called that. In 1936, when it was discovered, its name was synonymous with "anti-dermatitis factor" because scientists discovered that it could treat the skin disease dermatitis. Vitamin B6 is used today for various types of skin infections.

 Vitamin B6 has several functions that are extremely important for our health. More than 100 enzymes involved in fat metabolism need it for their function, and it is essential for the metabolism of red blood cells and for the functioning of the nervous and immune systems. All this confirms its key role in ensuring optimal health. Some people are genetically predisposed to have a lower level of vitamin B6 in their body, which depends, among other things, on the ALPL gene variant present. In the study on which this analysis is based, people with an unfavorable copy of the ALPL gene had approximately 20 percent lower levels of vitamin B6. People with two unfavorable copies of the ALPL gene had up to 40 % lower levels of vitamin B6 compared to people with two copies of the favorable gene. The reason for these differences is the less effective absorption of vitamin B6 in people with an adverse effect of the ALPL gene. As a result, they have higher requirements for vitamin B6 intake.

For example, where is it located:

• yeast, legumes, whole grains

IRON

Did you know that? Despite the fact that most people believe that their iron levels are most effectively replenished by eating meat, dark chocolate contains about three times more iron. In addition to dark chocolate, more iron than meat is also present in some seeds and nuts. This fact is especially important for vegetarians.

Iron is a mineral that is necessary for healthy blood and the proper functioning of many enzymes. Despite the fact that the problem is mainly its lack, some people also have an excess of iron. To avoid these two extremes, the level of iron in our body is carefully regulated.

One of the genes responsible for regulating the level of iron in our body is the HFE gene. In some people, it is dysfunctional and the result is too high iron levels. Based on scientific publications, 80 percent of people who have too high iron levels have an unfavorable variant of the HFE gene present on both chromosomes. Only 28 percent of men and 1 percent of women of the total actually show signs of excess iron accumulation in the body. This information proves that in addition to the extreme importance of genes, our nutrition also plays a vital role, as it determines 70 % the final iron levels.

Where is:

• pork, beef, red meat, mussels, egg yolk, nuts, beans, oatmeal

What you could learn: Our genetic make-up also affects our immunity and determines which vitamins and minerals we need to consume in an increased amount, or conversely, which of them we have in sufficient quantity and we just need to maintain their levels. By eating right, you can get almost all vitamins and minerals. However, this can be a little more difficult if we are prone to their deficiency. In that case, nutritional supplements are a good choice.

You can get information about your genetic make-up and vitamin and mineral levels from  and LOOK4fit. You can read more in other articles. 

References used: 

Cheung et al. (2013). J Hum Genet 58(11): 749-751

Robien et al. (2013). Br J Nutr 109(3): 493-502

Tanaka et al. (2009). Am J Hum Genet 84(4): 477-482

Wang et al. (2010). Lancet 376(9736): 180-188

Zhang et al. (2012). Swiss Med Wkly 142: w13636