After about 3 weeks of waiting my Nutrigenomix 45 gene test results are back… and a little surprising!
I had so many clients interested in the testing but weren’t really sure what the results would tell them. It is a lot of money and I totally understand that’s hard to swipe that card when you’re not even sure what you will get out of it. I decided to have the test done on myself and discussing with you all in detail what would be a good way to help you understand what the test results told me and what changes I plan to make to better my own health.
If you’re not sure what the Nutrigenomix 45 gene test is, check out my post explaining what it is and how it works here!
The whole process is super simple and takes only a few minutes. Nutrigenomix has provided me with the test kits where once opening you supply a little saliva into a test tube. Once the saliva is obtained and it’s all sealed, wrapped and packaged, I drop it off to the post office and it gets mailed to the University of Toronto where it’s analyzed. I received my PDF booklet of results only 3 weeks later and can start making changes today.
Nutrient Metabolism: Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E, Folate, Iron Overload, Low Iron Status and Calcium.
For the most, I was pretty typical indicating that I should consume the RDA for Vitamin A, Vitamin B12, Vitamin C, Vitamin E and Calcium.
Vitamin D: Elevated. Since I possess one or more elevated risk variants, I am at an increased risk for low circulating vitamin D levels, so getting enough vitamin D is important. The recommendation is to aim for 1000 IU (25 mcg) vitamin D per day. This can help to maintain and/or improve my bone health, muscle and brain function, immunity, and heart health. Since it may be challenging to get enough vitamin D in the diet, supplementation may be beneficial for me. They warn not to exceed 2000 IU (50 mcg) per day without first having your blood levels of vitamin D assessed and monitored by a healthcare professional.
- Since I don’t seem to get near enough sun as I should and with winter months coming, I have been taking 2000IU of vitamin D daily for a couple years now, it was especially important when I was living up North!
Folate: Elevated. Since I possess the TT or CT variant of the MTHFR gene, there is a greater risk of folate deficiency if the RDA is not met on a daily basis. My recommendation was to ensure that folate intake is at least 400 mcg per day in order to reduce the risk of deficiency. A folate supplement may be warranted if adequate intakes through dietary sources cannot be achieved.
- After evaluating my usual daily diet, I probably don’t meet the RDA daily for Folate. I love chickpeas (check out my fav recipe) which contain 119mcg in ¾ cup, edamame which has 382 mcg in ½ cup, spinach with 130mcg for ½ cup and asparagus for 128mcg for 6 spears, but I probably don’t eat each of these in great enough quantity to meet the 400mcg. Folate is a key nutrient in the prevention of NTD’s in fetal development, so this will be a key nutrient in family planning in the future!
Iron Overload: low. Not surprising at all as I have a history of iron deficiency anemia. The recommendation was that I do not possess any risk variants for iron overload, thus I have a low risk for iron overload so I should follow the recommendations given in the next section for Low Iron Status.
Low Iron Status: Since you do not possess any risk variants, you have a typical risk for low iron status. Meet the RDA for iron in order to promote healthy blood cells and energy levels.
- Since being diagnosed with Iron Deficiency Anemia at the lovely age of 14 years old, likely due to hating the taste and texture of meat, I have been uber careful with my iron status. After years of iron supplementation, black stools, constipation and fortified cereals I grew up a little and started to eat more meat, eggs and nuts/seeds and I have been successfully maintaining adequate iron status since! I do take a multivitamin for ‘insurance’ reasons and certainly, notice my energy level drops when my diet is lacking in iron rich foods.
Cardiometabolic Health: Caffeine, Whole Grains, Sodium, Omega-3 and Saturated Fat.
This was the section that was most surprising to me as you can see my risk was elevated in all of the categories. I would be less concerned if only one or two were elevated, but I’m not loving that my entire cardiometabolic health gene indicators were elevated. This means I am greater risk for having high blood pressure and high blood cholesterol which can lead to cardiovascular disease and increase my risk of having a heart attack or stroke in the future.
Caffeine: Elevated. Since I possess the AA or GA variant of the CYP1A2 gene, there is an increased risk of high blood pressure and heart attack if consuming more than 200 mg of caffeine daily, which is approximately 2 small cups of coffee. Limit caffeine consumption to no more than 200 mg per day in order to reduce this risk.
- This one did not make me overly happy… I wouldn’t say I’m a caffeine or coffee addict by any stretch, but I do enjoy coffee or tea most days! If I order a coffee it’s a medium coffee with one milk from McDonald’s or I make ~4 cups at home and keep it in a thermos to sip on throughout the day. If it’s not coffee, it’s Earl Grey Tea with milk or Jasmine Green Tea, both having less caffeine than coffee.
Whole Grains: Elevated. Since I possess the TT or GT variant of the TCF7L2 gene, there is an increased risk of developing type 2 diabetes if my whole grain consumption is low. They recommend replacing high glycemic index carbohydrates in the diet with low glycemic index carbohydrates may help to reduce this risk. Reduce consumption of carbohydrates such as white bread, bagels, potatoes, and short-grain white rice and choose whole grains instead.
- This was less concerning as almost all grain I have is whole grain, and I’m not much of a potato gal, but since type 2 diabetes is in the family I want to do everything I can to prevent its development.
Omega-3: Elevated when intake is low. Since I possess the TT or GT variant of the NOS3 gene, there is a predicted increase in triglyceride levels when omega-3 fat intake is low. It is recommended that I ensure that daily omega-3 intake is at least 1.24 grams in order to lower triglyceride levels and optimize cardiometabolic health.
- My Omega consumption is certainly limited to only getting it from Hemp Hearts. A supplement may be in order…
Saturated Fat: Elevated when intake is high. Since I possess the CC variant of the APOA2 gene, there is an increased risk of obesity if consuming a diet high in saturated fat. Ensure that saturated fat intake comprises less than 10% of your total energy intake (approximately 20 grams for a 2000 kcal/day diet). This may help to reduce the risk of obesity.
- I don’t consume a diet high in sat fat anyway, so no big changes need to happen here!
Weight Management and Body Composition: Energy Balance, Physical Activity, Protein, Total Fat, Saturated and Unsaturated Fat along with Monounsaturated Fat.
I was typical in Energy Balance, Physical Activity, Protein, and Total Fat, meaning I likely have a normal RMR and normal response to weight loss to physical activity, a high protein diet or low-fat diet.
Saturated Fat: Enhanced. Since I have the TA or AA variant of the FTO gene, I can enhance my weight loss by limiting saturated fat intake to less than 10% of total energy intake and consuming the rest of your recommended daily fat intake from unsaturated fats. Your intake of polyunsaturated fats should be at least 5% of your total energy intake, and the rest should come from monounsaturated fats. This can further help to decrease your risk of overweight, weight gain, and fat around your middle.
Monounsaturated Fat: Enhanced. Since I possess the GG or GC variant of the PPARg2 gene, I am likely to experience greater weight loss and a lower body fat percentage when you consume a diet that is high in monounsaturated fats. They recommend consuming more than 50% of your total fat intake from monounsaturated fat which is beneficial for weight and heart health.
- Above was not overly concerning as the only saturated fat in my diet is from cheese, ground beef, steaks and occasionally some butter. Otherwise, I consume mono and polyunsaturated fats and other lean meat options like boneless, skinless chicken breasts (1.8g Saturated fat).
Food Intolerances: Lactose and Gluten.
Lactose: Typical. Since I possess the TT variant of the MCM6 gene, I have a low likelihood of lactose intolerance.
- THANK GOD. I love milk and have 1 cup every morning.
Gluten: High. I have a high risk for developing celiac disease, however, this does not mean I have celiac disease. However, I should speak to my healthcare professional if I experience diarrhea, steatorrhea, cramps, flatulence, fatigue or joint pain while consuming gluten containing foods, or if you have a family member with celiac disease.
- The gluten test was surprising to me! I don’t have IBS, any sensitivity to gluten that I am aware of or any family history of Celiac Disease. This test will make me extra aware however if I do ever begin to develop symptoms of celiac disease or gluten sensitivity.
Eating Habits: Fat Taste Perception, Sugar Preference, Eating between Meals, Starch.
Fat Taste Perception: Enhanced. Since I possess the GG or GA variant of the CD36 gene, I am a “super taster” of fats. This means I am better able to sense the taste of fats at lower levels. “Low tasters” need higher levels of fats in their foods to achieve the same sense of fatty taste.
- This I was actually excited about! Everything else in the above was typical, which makes sense as I’m not a “sweet” person and I can go with or without snacks throughout the day depending on my hunger.
Fitness and Physical Activity: Motivation to Exercise, Exercise Behaviour, Power and Strength, Endurance, Pain and Achilles Tendon Injury.
Motivation to Exercise: Enhanced. Since I possess the AA or AG variant of the BDNF gene, I am more likely to experience greater enjoyment and positive mood changes from exercise. I also tend to perceive your exertion level during exercise to be lower than individuals with the GG variant. These responses to exercise result in a heightened motivation to exercise and greater likelihood that you will continue to exercise regularly. Therefore, I am at a genetic advantage when it comes to motivation to begin or continue regular exercise.
Exercise Behaviour: Typical. Based on my LEPR and CYP19A1 variants, I have a typical likelihood of engaging in physical activity.
Power and Strength: Ultra. Since I possess the CC variant of the ACTN3 gene, I have a genetic advantage to excel in strength and power-based activities.
Endurance: Enhanced. Based on my DNA, I have a genetic advantage to excel in endurance activities.
Pain: Enhanced. Since I possess the GG or GA variant of the COMT gene, I have an enhanced pain tolerance.
Achilles Tendon Injury: Typical. Since I possess the CC variant of the COL5A1 gene, I have a typical risk of developing an Achilles tendon injury.
- Take homes: I should continue running and lifting!
Four Things this Dietitian is Changing
Reduction of Caffeine: Ordering a small coffee (109mg) oppose to a medium (145mg). This gives me some wiggle room in the afternoon if I want to have steeped black tea (~50mg) or dark chocolate (12mg / 1 oz).
Increase Omega-3 Intake: Incorporation of more dietary sources of omega 3 daily such as making an effort to use Hemp Hearts (2.5g / 3 Tbsp), Chia Seeds (1.9g / 1 Tbsp), Flax Seed and salmon (1.9g / 3 oz). Use of a quality omega 3 supplement such as Nutrasea.
Reduction of Sodium: I feel as though I have got away from previous very low sodium diet! I know I am a little less cautious when using seasoning salts when cooking and probably eat a little more processed meat than I ever have before. So, this dietitian is going to back to (mostly) no processed meats (girls got to have bacon every now and again), little to no added salts when cooking, no salt added to the plate and the least amount of ultra processed side dishes.
Gluten: I have no plans on eliminating gluten from my diet, but since I am at high risk for gluten intolerance I do plan on tracking symptoms more closely after consuming a meal that is high in gluten to see if there may be any rationale for its reduction.
So, no huge changes going on here but they may have the potential to make a big impact on my long-term health, and that’s what’s important. Making huge changes to overhaul your diet or lifestyle usually isn’t necessary and often backfires—instead, I’m all about making tiny yet sustainable tweaks that may just deliver big results down the road.