3D DNA Sample Weight Loss Report

Prepared for:
3D Fat Loss
Personal Report
John Smith

e o e To o r 3D F t Lo 3DFL er o eport
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trait; other categories have several genes associated with that trait. Our calculated score reflects the potential combined
influences from one or more genes.
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December 8, 2017
3DFL Personal Report - John Smith - December 8, 2017

for a genotype are a response to a specific diet or exercise prescription. or example, many of the results are based on
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research database, and our analyses are modified as new and better research becomes available. here is still much to
learn in the field of genetic analysis. e c ose the best available research upon which to base our analysis and
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fields of nutrigenomics and exercise genomics are new, but growing, areas of research. uch still needs to be nown to
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strategies. his guidance may give you that extra edge in finding the right plan that helps you maximi e the results you get
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influence your body weight, as well as evidence based guidelines that suggest the most effective strategies for weight
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REPORT SUMMARY
5
RATING GENES
WEIGHT LOSS ABILITY
Weight Loss Ability
with Diet and Exercise
BELOW AVERAGE FTO, TCF7L2, MTNR1B, PPARG, BDNF, ABCB11
FOOD
Protein Utilization ENHANCED FTO
Fat Utilization NORMAL PPARG, TCF7L2, APOA5, CRY2, MTNR1B, PPM1K
Carb Utilization ENHANCED IRS1
NUTRIENTS
Vitamin A Tendency BELOW AVERAGE BCMO1
Vitamin B6 Tendency BELOW AVERAGE NBPF3
Vitamin B9 – Folate Tendency BELOW AVERAGE MTHFR
Vitamin B12 Tendency LOW FUT2
Vitamin C Tendency NORMAL SLC23A1
Vitamin D Tendency NORMAL GC, NADSYN1, CYP2R1
Vitamin E Tendency ABOVE AVERAGE ZPR1, SCARB1, CYP4F2
Dietary Choline Tendency INCREASED PEMT
Calcium Tendency NORMAL
CASR, DGKD, GCKR, LINC00709, CARS,
LOC105370176, CYP24A1
Copper Tendency BELOW AVERAGE SMIM1, SELENBP1
Iron Tendency NORMAL TRF2, HFE, HFE, TMPRSS6
Magnesium Tendency NORMAL
MUC1, SHROOM3, TRPM6, DCDC5, ATP2B1,
MECOM
Phosphorus Tendency ABOVE AVERAGE ALPL, CSTA, IHPK3, PDE7B, C12orf4, IP6K3
Selenium Tendency ABOVE AVERAGE DMGDH
Zinc Tendency BELOW AVERAGE CA1, PPCDC, LINC01420

REPORT SUMMARY
6
RATING GENES
EXERCISE
Fat Loss Response to Cardio LOW ADRB2, LPL
Fitness Response To Cardio BELOW AVERAGE AMPD1, APOE
Body Composition Response
to Strength Training
BELOW AVERAGE
NRXN3, GNPDA2, LRRN6C, PRKD1, GPRC5B,
SLC39A8, FTO, FLJ35779, MAP2K5, QPCTL-GIPR,
NEGR1, LRP1B, MTCH2, MTIF3, RPL27A, EC16B,
FAIM2, FANCL, ETV5, TFAP2B
HDL Response to Cardio ENHANCED APOE
Insulin Sensitivity
Response to Cardio
BELOW AVERAGE LIPC
Glucose Response To Cardio ENHANCED PPARG

WHAT YOUR GENES SAY ABOUT YOU:
Our analysis indicates that your genetic profile is rated BELOW AVERAGE for Weight
Loss Ability. Your score reflects the fact that among the genes investigated, you had a
few of the unfavorable gene combinations that could make you slightly resistant to both
losing weight and keeping it off. This means that, compared to someone else with a
more favorable genotype, you might lose less weight than someone else with a different
genotype when you make lifestyle changes by cutting calories in your diet and by burning
extra calories when you exercise. This result also suggests that you may be at a slightly higher risk of later regaining the weight you
lose compared to someone else with a more favorable genotype.
Does this result mean that you cannot lose weight? Absolutely not! Remember
that these results only indicate your potential based on genetic factors, but
many other factors also affect the outcome. Even if you have the genotypes
that may decrease your ability to lose weight, whether those genes are
expressed or not depends upon diet, exercise and environmental influences.
However, your results do suggest that it may be a good idea to employ
strategies that will maximize your results.
SUCCESS STRATEGIES
Weight loss comes from reducing the number of calories you eat and
increasing the number of calories that you burn from exercise. The most
powerful — and permanent — weight loss comes when you do both. Choose
a plan that is most likely to work for you. Following the 3DFL suggestions
from the genetic analysis of your Food and Exercise genes can help you
identify foods and a fitness plan that may make it easier o lose weight.
Different approaches work for different people. Here are some diet and
exercise tips that may be helpful.
Your genetic profile indicate
that your weight loss ability is
BELOW AVERAGE.
You may lose slightly less weight or body fat than
expected from a lifestyle intervention. So make sure to
choose a well-designed plan and employ strategies to
stick with it for the long term.
WEIGHT LOSS ABILITY
The six genes and their associated SNPs
that are included in this category have
all been shown in scientifically sound
studies to have statistically significant
associations with a person’s ability to
lose weight and keep it off. Several large
studies have shown that people who
participated in intensive and long-term
diet and exercise programs exhibited
significantly different weight loss
responses based upon their genetic
profile. Those people who carried the most
‘unfavorable’ pairs of genes, or genes,
lost weight with the diet and exercise
program—but, on average, they tended
to lose less weight compared to other
participants who had fewer, or who did
not carry the ‘unfavorable’ genotypes.
Also, after completing the diet and
exercise program, people with more of
the ‘unfavorable’ genes were, on average,
also likely to regain some of the weight
that they had lost. Keep in mind, however,
that great individual variation is seen in
research studies like these. The stated
results are an average of all those within
RELATED GENES / SNPS
FTO, TCF7L2, MTNR1B , PPARG,
BDNF, ABCB11

WEIGHT LOSS ABILITY
TIPS FOR EFFECTIVE DIETING:
• Choose a plan that you will enjoy and that you will be able to stick to. It
should include foods that taste good to you and an approach that fits with
your lifestyle.
• Pay attention to influences that make it hard for you to choose the right
foods or stick to a diet. For example, if you travel frequently and find it
hard to eat well on the road, identify foods you can carry with you and the
healthiest fast-food choices you might need to rely on.
• Identify reasons why you didn’t stick to past diets. Develop back-up plans
so that you aren’t derailed from your diet if the same, or similar,
circumstances arise again. For example, if you know that you will eat an entire bag of chips or package of cookies if
you keep them at home, then take them off your shopping list. But give yourself a back-up snack that you can go to
when you are having an I-Need-A-Cookie moment. It might be a nutritious nut energy bar, or simply some fresh
blueberries.
TIPS TO GET THE GREATEST EXERCISE CALORIE BURN:
• If you are trying to burn more calories through exercise, favor the kind of exercise that burns the most calories in the
amount of time that you spend exercising. This tends to be cardio workouts like walking, running, cycling, swimming,
aerobics, dancing and any of the cardio machines. You can also get a sizable calorie burn from a fast-paced, boot
camp-style or circuit training with weights workout. Slower-paced workouts like yoga and Pilates do not burn as
many calories, so if you are doing these types of workout on most days of the week, focus on doing more cardio
workouts instead.
• Exercise intensity is key for most people: the harder you work during both cardio and muscle conditioning exercise,
the more calories you can burn, and the fitter your muscles and heart will become. But if you are a new exerciser, or
if you are trying a new type of workout, you’ll need to start easy and, over time, work up to workouts that last longer
and feel harder. Start with 10-20 minute walking sessions if you need to, and over weeks add more time to the
sessions and work at a harder intensity. When lifting weights, start with light weights and as movements feel easier,
work you way up, over time, to using heavier weights.
• If you are a regular exerciser, you may need to push harder than you think. Many people believe that they are
exercising intensely, when they are not.
• For the most effective results, you’ll need to burn enough calories to affect your body weight: aim to get in a minimum
of 150 minutes and up to 300 minutes per week—or more—of moderate-to-vigorous cardio exercise (e.g., jogging,
walking, swimming, etc.). Ideally, you should incorporate some cardio every day, at least five days per week.
a group, but there can still be differences
even among those with the same
genotype.
Our analysis investigated which genotype
for each of these 6 genes was present in
your DNA. Your rating of either NORMAL,
BELOW AVERAGE or LOW reflects whether
your genotypes included those that carried
a risk of reduced weight loss ability.
• Weight-training should be a part of your exercise plan. When you lift weights, you can make a diet more effective by
preventing or minimizing the loss of muscle that occurs with dieting alone. Plus, certain types of high-intensity
weight-lifting (doing circuits with cardio intervals, for example) may help rev your body up to burn a few extra calories
in the hours after a workout.
• Reduce your sitting time! While standing more or moving around throughout the day is not considered ‘exercise’, the
physical activity does add up and can help you burn more calories all day.

FOOD
SUMMARY
9
What foods do you need to
eat?
Your genotype suggests that you may have a better response to a weight-loss diet if daily
calories come from the following proportions of fat, carbohydrates, and protein. You can monitor
this with a diet log.
Based on your gender, age, height, current weight and current activity level, we recommend a diet
of approximately 2,161 calories per day to lose weight. This number was calculated estimating
your total energy expenditure, or the number of calories your body needs each day. Since you are interested in losing weight, you
will need to eat fewer calories than your total energy expenditure. We suggest a modest calorie reduction of 20 percent. We have
calculated this reduction into our calorie recommendation for you, so if you eat around 2,161 calories per day, you can expect to
lose weight. This is not a drastic calorie reduction, so you should not feel hungry or like you are denying yourself food if you eat
this many calories.
The amount of exercise you get can change your energy requirements. Therefore, you may need to eat more calories than this is if
you are performing 45 minutes or more of moderate-to-high intensity cardio exercise on a daily basis.
Here are suggested macronutrient ranges to follow that may optimize the weight loss from your diet.
RECOMMENDATION PERCENT GRAMS CALORIES
PROTEIN
Choose a reduced-calorie diet that is between 25-30% protein. Get
your protein from mostly plant food sources such as beans, legumes,
nuts, seeds,whole grains and vegetables.
25%
to
30%
135g
to
162g
540
to
648
FAT
Choose either a low- or moderate-fat, reduced-calorie diet. Get your
fats mostly from plant foods, but avoid excess added oils.
20%
to
25%
48g
to
60g
432
to
540
CARBOHYDRATES
Choose a plant-based diet that is high in complex carbs (veggies,
beans, whole grains, etc.), and avoid simple or processed carbs (fries,
chips, crackers, etc.).
50%
to
60%
270g
to
324g
1,081
to
1,297
The total number of calories or grams of each macronutrient shown represent a recommended amount to consume each day.
It’s tough to keep track of this simply by reading food labels. That’s because most foods contain a combination of the
macronutrients. A food item usually contains either protein and fat (such as meat), carbohydrates and fat (such as oil-saute´ed
vegetables or French fries), or protein, carbohydrates and fat (beans, nuts and seeds, a chicken salad or a hamburger with a bun).

FOOD
SUMMARY
10
It’s not easy to know how much of any one macronutrient you are getting or if you are achieving your macronutrient goals simply
by looking up the content of one food item. To determine your percentages of macronutrients, such as the fat or protein content
of ALL the foods you eat in a day, you’ll need to use a dietary app or online food log. You input what you eat and it will assess your
overall macronutrient breakdown at the end of each day. We provide you with sample menus that can give you an idea of what a
menu with your recommended macronutrient ranges will look like. But the only way to really know if you are reaching the
suggested ranges for each macronutrient is to keep track by entering what you eat into a food log online or on an app.

WHATYOUR GENES SAY ABOUTYOU:
Our analysis indicates that your genetic profile exhibits an ENHANCED utilization
of protein. Your score reflects the fact that your genotype does include the allele
combination that resulted in greater weight loss when a higher percentage of
protein was eaten on a diet. Studies that investigated this genotype found that a
diet consisting of 25% of protein resulted in optimal weight loss. This suggests that
the amount of weight or body fat that you lose from a diet is very likely to be
affected by the percentage of protein you eat.
This genotype also resulted in the loss of more lean body mass from
dieting compared to those without this genotype. Lifting weights during
dieting is an effective way to minimize or prevent the loss of muscle that
can occur with weight loss.
SUCCESS STRATEGIES
Consuming a diet that is moderate-to-high in protein when you diet may
help you to optimize your weight loss. Since you have a higher risk of
losing muscle mass when you lose weight, it is important to include regular
resistance training during your weight loss period.
FTO
Your genetic profile indicates
that your response is
ENHANCED.
This indicates that you may lose more weight from
dieting if you eat a moderate-to-high percentage of
protein. Aim for 25% to 30% of your total calories to
come from plant or animal-based protein.
FOOD
PROTEIN UTILIZATION
The gene and associated SNP included
in this category has consistently been
shown to be associated with body fat
mass and BMI. One large study found that
people with the unfavorable genotype who
dieted lost more weight, body fat and fat
in the torso if they ate a moderate-to-high
protein diet (25% of total daily calories)
compared to a lower protein diet (15%
of total daily calories), regardless of fat
and carbohydrate distribution. However,
they also lost more non-fat mass—which
includes muscle—with the weight loss.
Our analysis of your genes investigated
which genotype for this SNP was present in
your DNA. Your rating of either NORMAL,
SLIGHTLY ENHANCED or ENHANCED
reflects whether your genotype included
those alleles that exhibited protein
sensitivity because their presence resulted
in increased weight and fat loss on a
moderate-to-high protein, reduced-
calorie diet.

FOOD
PROTEIN UTILIZATION
DIET
The body needs a certain minimum amount of protein to meet its needs to produce muscle, hormones, enzymes, skin and
for other functions. The recommended daily allowance for protein is determined based on your body weight. On average, the
recommendation is to obtain between 0.8 and 1 gram of protein per 1 kilogram of body weight. If you weigh 175 lbs, or 80 kg, it
is recommended that you get between 64 and 80 grams of protein per day. That means if you eat 2,500 calories daily while on a
normal food plan, you can get this amount by eating between 10% and 13% protein in your diet. But if you go on a calorie-reduced
diet and consume only 1,500 calories, to reach your quota, you may need to eat a slightly higher percentage of protein, around 17%
to 21% protein. Your genotype suggests that, while dieting, you may benefit from an even higher percentage of protein – from 25%
to 30%.
Protein in your foods should contain all of the essential amino acids. Animal foods contain all of the essential amino acids in one
food item, such as meat, fish or dairy products. You can also obtain all of the essential amino acids in many single plant foods,
including grains such as quinoa, seeds such as shelled hemp hearts (hemp seeds), and beans such as edamame or tofu. Or you
can consume several complementary plant foods in the same day and obtain the essential amino acids that your body needs
(brown rice and black beans; nuts, grains and beans; veggies, beans and grains, etc.)
If your genetic profile suggests you should reduce your intake of total fat or saturated fat, choose leaner versions of animal foods
or, best, opt for plant-based protein foods.
To track the percentage of protein you get, record your food intake for at least a week and enter it into a diet app or online nutrition
log that can calculate the percentage of each of the macronutrients that you eat.
EXERCISE
Since this SNP is also associated with reduced non-fat mass from dieting, which can include the loss of muscle, it is
recommended that you include progressive resistance training using heavier weights in the exercise plan that you follow while you
are dieting. This may help minimize or prevent the loss of lean body mass.
Study your results from the genetic analysis for your exercise-related genes for a more specific exercise prescription. But for
optimal muscle strengthening, you should perform exercises with weights targeting your major muscle groups. On 3 non-
consecutive days per week, do 3 sets of 12 reps with weight heavy enough to feel “hard” or “very hard” by the end of each set.
SUGGESTED PROTEINS
suggested servings contain listed grams of protein
Chicken Breast (3oz) - 25g
Ground Turkey (3oz) - 22.5g
Lean Beef (3oz) - 22g
Broiled Fish (3oz) - 20g
Lentils/Black Beans (1/2c) - 9g
Turkey (3oz) - 24g
Pork/Lean Ham (3oz) - 18g
Lamb (3oz) - 21g
Quinoa (1/2c) - 12g
Tofu (1/2c - 4.4oz) - 11g

SUCCESS STRATEGIES
While you may experience similar results in terms of weight loss from
following a reduced-calorie diet, no matter if it is low, moderate or high in
fat, you may still be sensitive to other effects that higher intakes of fat may
have on the body, especially from saturated fat from animal foods. It’s
tough to know how much fat you are consuming unless you are actively
tracking what you eat and entering it into a diet app or online nutrition log.
You might find it helpful to first determine how much fat you are currently
eating so that you can identify ways to keep it at desired levels.
If you choose to eat higher-fat foods, be mindful of their high energy
density. Since fat contains more calories per gram compared to the other
macronutrients, foods and meals that are high in fat tend to have more
calories. This makes it easier to overeat because you can easily consume
more calories than you may realize.
PPARG, TCF7L2, APOA5, CRY2,
MTNR1B , PPM1K
The six genes and their associated SNPs
that are included in this category all
have been shown in scientifically sound
studies to have statistically significant
associations with how sensitive people
are to eating a diet high in fat. In other
words, these studies showed that the
amount of fat in the diet affected how
much weight individuals lost from a
lifestyle intervention depending on
the genotype at these genes. One study
found that those people with an
unfavorable genotype were more likely
to have more body fat, a larger waist
size and a higher BMI the more fat they
ate, compared to others without the
same genotypes. Another study found
that people with a protective genotype
appeared to be able to consume greater
amounts of fat, but without exhibiting
higher BMIs. Another study found that
people who went on a low-calorie diet
that was higher in fat lost less weight if
FOOD
FAT UTILIZATION
that your utilization of fat is
NORMAL.
If you are dieting, or reducing calories to create a
negative energy balance, you can expect to lose similar
amounts of weight on either a low or a moderate
fat diet.
Our analysis indicates that your genetic profile exhibits a NORMAL utilization of fat.
Your score reflects the fact that for the genes investigated, your genotype showed
few, if any, of the unfavorable allele combinations. This means that you appear to
have a normal ability to lose weight from a diet and exercise program, whether the
diet that is low, moderate or high in fat, as long as you are eating fewer calories
than you expend each day. This result also suggests that you have a normal level of fat oxidation, or fat-burning ability
in response to different levels of fat in your diet.

While your genetic profile suggests that you may be better able at handling
higher levels of fat when you diet, if you are trying to lose weight, you will still
need to reduce the number of calories that you eat. You may still need to
they had an unfavorable genotype.
which genotype for each of these 6
genes was present in your DNA. Your
rating of either NORMAL or LOW reflects
whether your genotypes included those
that carried a risk of reduced weight loss
ability from a diet that was high in fat.
FOOD
FAT UTILIZATION
reduce how much of these foods that you eat. You may be better able to handle a high-fat French fry or food that contains high-
fat cheese, but if you are trying to lose weight, limit yourself to a few fries and only a small portion of the food.
SUGGESTED FATS
suggested servings contain listed grams of fat
Avocado (1/2 fruit) - 10g
Coconut Oil (1T) - 14g
Olive Oil (1T) - 14g
Nut Butters (1T) - 8g
Coconut (1 piece, 2" x 2" x 1/2") - 15g
Olives (1T) - .9g
Nuts/Seeds (1/4c) - 13g
Butter (1T) - 12g
Oils (1T) - 14g

WHATYOUR GENES SAY ABOUTYOU:
Our analysis indicates that your genetic profile exhibits an ENHANCED
utilization of complex carbohydrates. Your score reflects the fact that your
genotype appears to favor a higher complex carbohydrate diet. You may
experience better weight loss results from a diet that focuses on complex
carbohydrates that make up a majority of your daily calories.
SUCCESS STRATEGIES
Eat more complex carbohydrates
FOOD
CARB UTILIZATION
The gene and associated SNP included
in this category has been shown to
be associated with a person’s insulin
sensitivity and the effects of carbohydrates
in the diet. Insulin is a hormone produced
by the body that helps cells take in glucose,
or sugar, that is present in the blood after
the digestion of carbohydrates in foods.
All cells use glucose for fuel, and brain
cells and red blood cells use glucose as
a primary source of energy. If cells have
trouble absorbing blood sugar, the body
releases greater amounts of insulin to
help. Increased amounts of insulin can
lead to insulin resistance. People who
are overweight and/or physically inactive
are at higher risk of insulin resistance
and the condition can lead to diabetes,
or uncontrolled high blood sugar. Greater
amounts of insulin released can also
encourage fat storage.
Since carbohydrate intake triggers insulin
release, many people assume that eating
more carbs is not healthy and can lead
that your utilization of complex
carbohydrates is ENHANCED.
This suggests that you may experience the best weight loss
results if you follow a diet that is higher in complex
carbohydrates. This means that you should focus on including
more whole, unprocessed plant foods in your diet, including
beans, whole grains, nuts, seeds, fruits and vegetables. Use
added oils sparingly. Instead of sautéing vegetables in olive oil,
for example, use vegetable broth.
IRS1
• People who eat diets high in complex carbohydrates tend to be leaner,
and this diet approach provides optimal energy and nutrients. Complex
carbs are unprocessed carbs; strive to eat whole plant foods as opposed
to processed, “junky” carbs. Eat a potato instead of potato chips, eat
beans instead of white bread, eat whole fruits instead of fruit juices.

• Unprocessed foods that contain carbs include legumes (beans), whole
grains (such as brown rice, quinoa and oats), nuts, seeds, vegetables and
fruits. Keep in mind that most of these foods also contain protein and
some (nuts, seeds, avocados and beans) also contain some fat.
• Use the glycemic index (GI) as a tool to help choose foods. The glycemic
index is a rating assigned to foods that contain carbohydrates that
reflects their potential effects on blood glucose levels. The higher the
GI number, the faster a food may be digested and absorbed, potentially
resulting in higher blood glucose levels and greater insulin release.
However, there is great inter-individual variation in tested foods and in
people’s responses, so a food’s stated GI value may vary. Also, other
factors affect a GI number, including the other foods that will be eaten at
the same meal.
• Foods high in carbohydrates that are more processed may have higher
GI numbers. So this tool may help you identify foods that may be more or
less processed and this may help you make more nutritious food choices.
FOOD
CARB UTILIZATION
to body fat and weight gain, as well as
diabetes. But the relationship is not that
simple: many people who eat a high
carbohydrate diet are not overweight and
do not have diabetes. The type of carbs
consumed as well as other foods in the
diet and physical activity levels can all
play a role. The gene in this category
seems to influence insulin resistance and
the body’s response to carbs in the diet.
One long term study found that people
with a variant of this gene who ate a high
carbohydrate, low fat diet, that consisted
of high fiber, whole plant foods, as
opposed to processed, lower fiber carbs,
had greater insulin sensitivity—and lower
levels of insulin and insulin resistance—
and experienced greater weight loss
compared to a lower carb, higher fat diet.
which genotype for this gene was
present in your DNA. Your rating of either
NORMAL or ENHANCED reflects whether
your genotype included those genes that
increase risk of reduced weight loss ability
from a low carb, higher fat diet.
Some people believe that choosing low glycemic foods can aid weight
loss, but there is no evidence that glycemic index affects body weight. How many calories you consume, no matter the
type, is the best predictor of weight loss: the fewer you eat, the more weight you will lose.
SUGGESTED CARBOHYDRATES
Preferred Vegetables - 1 1/2 cups raw or cooked contains 15g of carbohydrates
Artichoke
Asparagus
Bean sprouts
Beans (green, wax, Italian)
Beets
Broccoli
Brussels sprouts Cabbage
Carrots
Cauliflower
Celery
Cucumber
Eggplant
Green onions or scallions
Greens (collard, kale, mustard, turnip)
Kohlrabi
Leeks
Mixed vegetables(no corn or peas)
Mushrooms
Okra
Onions
Pea pods
Peppers
Radishes
Salad greens
Sauerkraut
Spinach
Summer squash
Tomato (canned, sauce, juice)
Turnips
Water chestnuts Watercress
Zucchini

FOOD
CARB UTILIZATION
Preferred Starchy Vegetables - suggested serving size contains 15g of carbohydrates
Peas, green (1/2 c)
Red/New Potato, baked or boiled, 1 small (3 oz)
Yam, sweet potato, plain (1/2 c)
Squash, winter - acorn, butternut (1 c)
Preferred Fruits - suggested serving size contains 15g of carbohydrates
Apple, unpeeled, 1 small (4 oz)
Apricots, fresh, 4 whole (5 1/2 oz)
Banana, small 1 (4 oz) Blackberries
(3/4 c)
Blueberries (3/4 c)
Cantaloupe, small (1/3 melon or 1 c
cubes)
Cherries, sweet, 12 fresh (3 oz)
Grapefruit, 1/2 large (11 oz)
Grapes, 17 small (3 oz)
Honeydew, 1 slice (10 oz or 1 c cubes)
Kiwi, one (3 1/2 oz)
Mango, small, 1/2 fruit (5 1/2 oz or 1/2 c)
Nectarine, 1 small (5 oz.)
Orange, 1 small (6 1/2 oz)
Papaya, 1/2 fruit (8 oz or 1 c cubes)
Peach, fresh, 1 medium (6 oz)
Preferred Grains - 1/2 cup contains listed grams of carbohydrates
Couscous - 15g
Kamut - 26g
PROCESSED/LESS DESIRABLE CARBOHYDRATES
Starchy Vegetables - serving size contains 15g of carbohydrates
Mixed vegetables with corn or peas (1 c) Corn on the cob, 3" medium (5 oz)
Pear, fresh, 1/2 large (4 oz)
Pineapple, fresh 3/4 c
Plums, 2 small (5 oz)
Raisins (2 T)
Raspberries (1 c)
Strawberries, whole berries (1 1/4
c)
Tangerines, 2 small (8 oz)
Watermelon, 1 slice (13 1/2 oz or
1 1/4 c cubes)
Corn (1/2 c)
Preferred Grains - serving size contains listed grams of carbohydrates
Bread, 1 regular slice – 15-23g
Bagel, 1 plain – 60g Pancake,
6” diameter – 30g
Cereal, bran, dry (3/4 cup) – 24g
Crackers, 6 saltine – 15g
Rice (1/3 cup) – 15g
Pasta (1/3 cup) – 15g
Preferred Legumes (Beans) - 1/2 cup contains 15g of carbohydrates
Garbanzo/Chickpeas
Pinto beans
Kidney beans
White beans
Split peas
Black-eyed peas
Northern beans
Fava/Broad beans
Black beans Lentils
Edamame beans
Navy beans
Mung
Quinoa - 28g
Barley - 22g
Oats - 15g
Amaranth - 23g

NUTRIENTS
SUMMARY
18
What nutrients do you need?
NUTRIENT TENDENCY GOOD SOURCES INCLUDE
Vitamin A BELOW AVERAGE Carrots, Kale, Tuna
Vitamin B6 BELOW AVERAGE Pistachios, Watermelon, Potatoes
Folate BELOW AVERAGE Pinto Beans, Asparagus, Broccoli
Vitamin B12 LOW Lean meat, Seafood, Fortified Dairy Product
Vitamin C NORMAL Red Bell Peppers, Strawberries, and Oranges
Vitamin D NORMAL Salmon, Egg Yolks, Fortified Dairy Milk
Vitamin E ABOVE AVERAGE Almonds, Spinach, Sweet Potatoes
Dietary Choline INCREASED Navy Beans, Eggs, Grass Fed Beef, Turkey
Calcium Tendency NORMAL Raw Milk, Yogurt, Kale
Copper Tendency BELOW AVERAGE Dark Chocolate, Dried Apricots, Sunflower Seeds
Iron Tendency NORMAL Spirulina, Grass Fed Beef, Lentils
Magnesium Tendency NORMAL Spinach, Chard, Pumpkin Seeds
Phosphorus Tendency ABOVE AVERAGE Sunflower seeds, Tuna, Turkey, Mung Beans
Selenium Tendency ABOVE AVERAGE Brazil Nuts, Yellowfin Tuna, Halibut
Zinc Tendency BELOW AVERAGE Oysters, Toasted Wheat Germ, Beef, Pumpkin and Squash Seeds

NUTRIENTS
SUMMARY
HOW DO MICRONUTRIENTS AFFECT MY BODY WEIGHT?
Micronutrients have not been shown to have a direct effect on body weight or body fat. So why are they included in this genetic
analysis?
The vitamins tested play important roles in a variety of functions in the body that may affect your body weight—or your ability to
manage it.
Many micronutrients are involved in the body’s metabolism of fat, carbohydrates and protein. When you are eating and exercising,
you want your metabolism to function smoothly. The body does fin ways to cope when some nutrients are not available. But for
optimum performance and energy, you’ll do best when your body has all it needs to work properly.
Some nutrients such as vitamin C and vitamin D may not affect body weight directly, but they play a role in bone health,
inflammation and healing. The stresses you put your body under when exercising may be bolstered if you are well nourished in
these nutrients.
DO MY RESULTS SHOW THAT I AM LOW IN NUTRIENTS?
If you scored LOW or BELOW AVERAGE, your genotype results show that you may have a higher risk for having blood levels of
certain nutrients that may be in the lower end of the normal range. For a few nutrients, such as vitamin B12, it may be optimal to
be in the mid range of normal, or higher. This genotype risk assessment is based on studies where study participants with certain
genotypes for the various nutrients tested were shown to be more likely to be in the lower end of the normal range for a nutrient.
Be careful of assuming these results indicate you are low, or deficien in a certain nutrient. The only way to know for sure if you are
in the low end of the normal range for a nutrient, or if you are actually deficient is to consult with your physician and get a speci c
blood test designed to assess a speci c nutrient. This genetic test can only assess your risk; the blood test is what can assess
your actual levels.
WHICH FOOD CHOICES FOR CERTAIN MACRONUTRIENTS ARE THE BEST FOR ME?
Our genetic testing analyzes your genotype and assesses your potential levels of macronutrients. This testing does not test your
individual sensitivity or response to certain foods that may contain these macronutrients. You may have other individualized
responses that are not detected in the genetic tests. For example, you may be allergic to the proteins in dairy foods. Or you may
have a negative response to the lactose sugars in dairy products. This report cannot inform you about these reactions. Any food
recommendations that are suggested to help you obtain certain nutrients should be modifie based on other factors that you may
already know about.

NUTRIENTS
SUMMARY
HOW CAN I MONITOR MY NUTRIENT INTAKE?
Your body absorbs a certain amount of nutrient as food or supplements are digested. Then your body uses or stores the nutrient
as needed. There are many factors that affect how much of a nutrient you take in, how much of a nutrient is absorbed and used by
your body, and whether your body stores are in the normal range.
Your genotype for certain nutrients can indicate that you may be at risk for having lower levels of certain nutrients. But since the
genotype analysis is not measuring what you eat, the supplements you take, or actually measuring levels in your blood or tissues,
the genotype analysis alone cannot relate your true status.
People who are low or deficient in a nutrient may absorb more from food than someone who is not deficient. A person who needs
more of a certain nutrient may absorb more of it from a food than someone who has normal levels. There are also other factors
that can affect absorption positively or negatively, and that can affect how your body uses what you take in.
How do you know what your true nutritional status is? A blood test is generally the only way to truly test your true nutritional status.
What is in the blood when tested may not always reflect what is in the tissues or how much is being used by the body. But at
present, this is the measure used for most nutrients. There may also be different blood tests that monitor the same nutrient.
Keep these factors in mind as you interpret your genotype results and the suggestions given. No one result is going to give you all
the information you need. But taken together, the results of your genotype analysis, along with a blood test can help you spot
potential areas where you can optimize your nutrition.
SHOULD YOU TAKE A SUPPLEMENT?
Most nutritionists recommend that nutrients be obtained first through food. Research studies have tended to show more favorable
outcomes when research participants obtained nutrients from food sources rather than from supplements. Nutritional experts
vary in their opinions about whether people should take supplements or not.
Most supplements are considered safe. But be cautious with dosing because research on appropriate levels has identified ranges
for some nutrients beyond which toxic effects can occur. These ranges are known as the Upper Intake Level, or UL. It is difficult to
reach the UL by getting the nutrients from food, but it is easy to reach these high risk levels from supplementation.
If you do choose to supplement, keep track of the nutrients you get from all foods. Read food labels since some foods that you eat
may also be fortified in the supplements you are taking. Use dietary software to input what you eat and supplement with so you
can keep an estimate of your total nutrient intake and will be less likely to overdose. Also consult with your doctor if needed. Some
supplements, including vitamin A and vitamin B6, can interact with medications you may be taking.

Our analysis indicates that your genetic profile exhibits a BELOW AVERAGE ability
to process Vitamin A from a beta-carotene supplement compared to others with
a different genotype. Your score reflects the fact that, for the gene investigated,
your genotype showed some of the allele combinations that resulted in less
beta-carotene in supplement form being converted into Vitamin A as reflected in a
blood test. This means that if you take high doses of a beta-carotene supplement,
your ability to convert the nutrient into an active form of Vitamin A may be reduced
compared to someone with a different genotype.
SUCCESS STRATEGIES
• You may want to request a blood test assessing your levels of Vitamin
A from your doctor.
• Vitamin A is needed for good vision. Needs may increase in women
who are pregnant or lactating. If your levels are low or your body is
deficient, vision and other aspects of health can be affected. You may
want to increase your intake of beta-carotene and Vitamin A-rich foods,
and perhaps take Vitamin A supplements.
• If you do take a supplement, make sure not to exceed recommended
levels of supplemental beta-carotene or Vitamin A, as toxicity can occur.
BCMO1
BELOW AVERAGE.
This suggests that your ability to convert high doses of
beta-carotene from a supplement into an active form
of Vitamin A may be reduced. You may want to get a
blood test to assess your blood levels of Vitamin A, and,
if your levels are low, then consume more beta-carotene
and Vitamin A-rich foods, or possibly take low-dose
supplements if you are deficient.
The gene and its associated SNPs that
are included in this category have been
shown to have statistically significant
associations with a person’s blood levels
of Vitamin A. Vitamin A promotes good
vision, is involved in protein synthesis that
affects skin and membrane tissues, and
helps support reproduction and growth.
The nutrient is found in plant foods in its
precursor forms such as beta-carotene.
Beta-carotene is converted by the body
into different active forms of Vitamin A:
retinol, retinal and retinoic acid. Animal
foods, such as meat and dairy, provide the
retinol form of Vitamin A.
It is rare to overconsume beta-carotene in
plant foods to reach toxic levels. However,
it is possible to consume toxic levels of
Vitamin A from organ meats or fortified
foods. Pregnant women are advised to eat
liver no more than once every two weeks.
NUTRIENTS
VITAMIN A TENDENCY

VITAMIN A-RICH FOODS TO INCLUDE IN YOUR DIET:
Broccoli, Swiss chard, collard greens, kale, carrots, butternut squash, apricots, goat’s
cheese, liver, tuna.
Vitamin A in the form of beta-carotene
is found in foods such as vegetables,
especially leafy greens like spinach and
orange foods such as carrots, sweet
potatoes, apricots, mango and cantaloupe,
as well as in the retinol form in dairy and in
organ meats like liver.
NUTRIENTS
VITAMIN A TENDENCY
• Be aware that some medications, alcohol or health conditions may
interact with Vitamin A supplements and cause adverse effects. Discuss
supplementation with your doctor.

Our analysis indicates that your genetic profile response is BELOW AVERAGE.
Your score reflects the fact that your genotype showed an unfavorable allele
combination. This means that there is a risk that your blood levels of Vitamin B6
may be slightly lower than normal. Keep in mind that increased risk does not mean
that your blood levels are low. You can only know this by requesting a blood test
from your physician or other healthcare provider.
SUCCESS STRATEGIES
Since you are at risk for having lower levels of Vitamin B6 in your blood,
make sure you get adequate amounts of this nutrient in your diet. Keep a
food log using a dietary app to monitor how much Vitamin B6
you consume.
You may wish to ask your doctor for a blood test. If your blood tests show
low levels, obtain more of this nutrient from foods or take a Vitamin B6
supplement. Be sure to avoid high doses of a supplement, as they can
cause nerve damage.
NBPF3
BELOW AVERAGE.
You may want to get a blood test to check your levels
of Vitamin B6. Eat enough Vitamin B6-rich foods and
consider supplementing if you are low.
The gene and its associated SNPs included
in this category have been shown to have
statistically significant associations with a
person’s blood levels of Vitamin B6. In one
large study, people who carried the most
unfavorable pairs of genes, or alleles had
lower levels of Vitamin B6.
Vitamin B6 is important for nerve cell
function, energy metabolism and the
production of hormones, such as serotonin
and epinephrine. Low levels of B6 are also
linked to higher levels of homocysteine,
which increases heart disease risk. B6
is found in many foods including grains,
legumes, vegetables, milk, eggs, fish, lean
meat and flour products.
NUTRIENTS
VITAMIN B6 TENDENCY
VITAMIN B6-RICH FOODS TO
INCLUDE IN YOUR DIET:
Pistachios, pinto beans, wheat germ,
bananas, watermelon,
carrots, spinach, peas, squash,
potatoes, avocados, yellowfin tuna,
sunflower seeds.

Our analysis indicates that your genetic profile is BELOW AVERAGE. Your score
reflects the fact that your genotype showed a higher risk allele combination. This
means you have a chance of having slightly reduced blood levels of folate. This
suggests that you may be at risk for higher levels of homocysteine, which is a risk
factor for heart disease, and your Vitamin B12 blood levels may be low.
SUCCESS STRATEGIES
• Since you may be at risk of having lower levels of folate, you may want
to discuss with your physician whether you should get a blood test to
check for folate-related conditions including anemia, as well Vitamin
B12 and homocysteine status. Your genes only predict your risk, but a
blood test can give you concrete information about your body levels of
this nutrient.
• All women should ensure they get enough folate in their diet. Because
you are at a risk of having lower levels, you may want to eat even
greater amounts of folate. You will get folate that is added to whole
grains in cereals and breads, but you should also eat natural food
sources of folate. The foods highest in folate include legumes, fruits
and vegetables, especially greens.
RELATED
GENES / SNPS
MTHFR
BELOW AVERAGE.
This suggests that you may have a chance of having
slightly-reduced levels of folate. You may want to ask
your doctor to take a blood test to assess your levels
of serum folate, Vitamin B12 and homocysteine. If your
levels are low, getting enough by eating plant foods every
day and supplementing with folate may be beneficial.
This gene and its associated SNPs
have been shown to have significant
associations with a person’s folate, or
vitamin B9, status. Folate plays many
important roles in the body, including
acting as a coenzyme in DNA creation and
in energy metabolism reactions. Folate
also plays a role in biochemical processes
that affect the metabolism of an amino
acid, homocysteine. One SNP associated
with this gene is associated with enzyme
activity that can lead to higher levels of
homocysteine. Since homocysteine is a
risk factor for heart disease, high levels
may be of concern. In child-bearing
women, getting sufficient amounts of
folate is important because low levels
can lead to neural tube birth defects. As a
public health measure, grains are fortified
with folate to ensure that women of
childbearing age get enough. Low levels of
folate can also lead to anemia.
In studies on this gene, people who carried
the most unfavorable pairs of genes, or
NUTRIENTS
VITAMIN B9 – FOLATE TENDENCY

• Some of the folate in food is diminished with heat from cooking or
oxidation during storage. To minimize potential losses, eat plant foods at every meal to make sure you get enough,
eat fresh produce quickly after purchase, and incorporate some raw plant foods into your meals.
• You can also supplement your diet with folate. However, since low levels of Vitamin B12 can mask anemia if folate is
taken, it is a good idea to supplement with both Vitamin B12 and folate.
• Smoking can also decrease folate levels. You may need to consume more if you smoke — or better yet, quit smoking!
FOLATE-RICH FOODS TO INCLUDE IN YOUR DIET:
Lentils, pinto beans, asparagus and broccoli are excellent sources of folate.
alleles, had only a 10%-20% efficiency
at processing folate. And those with the
below average allele had a 60% efficiency
at processing folate. People with more of
the unfavorable alleles are more likely to
have high homocysteine and low Vitamin
B12 levels. Poor ability to process folate
may be fairly common: Around 53% of
women appear to have these
unfavorable genotypes.
NUTRIENTS
VITAMIN B9 – FOLATE
TENDENCY

Our analysis indicates that your genetic response is LOW. Your score reflects the
fact that your genotype showed a higher risk allele combination. This suggests
that you may have a chance of having blood levels of Vitamin B12 that are at the
low end of the acceptable range. This does not mean that you are likely to be
deficient, but even levels at the low end of the normal range have been associated
with subclinical symptoms.
Since Vitamin B12 is stored in the body and is also recycled for reuse, it can
take several years before deficiency symptoms may appear.
SUCCESS STRATEGIES
Since you may be at risk of having lower Vitamin B12 levels, it is
recommended to speak to your doctor about getting periodic blood tests
to monitor your levels of Vitamin B12, as well as a related test for methyl
malonic acid (MMA.)
Monitor your intake with a food log using a dietary app that will give you a
nutrient analysis of what you eat. If your intake appears to be low, you may
wish to supplement or include more fortified foods, especially if you
are a vegan.
A blood test can assess how well nutrients from food and supplements are
absorbed. If absorption is impaired, your blood levels may still be low despite
FUT2
that your response is LOW.
This suggests that your blood levels of Vitamin B12
may be at the low end of the acceptable range. Ask
your doctor to check your Vitamin B12 levels and get
them checked on a regular basis. If your levels are low,
in addition to getting more Vitamin B12 through foods,
you may wish to supplement.
The gene and associated SNPs included
in this category have been shown to have
significant associations with a person’s
blood levels of Vitamin B12. In one large
study, those women who carried the most
unfavorable pairs of genes, or alleles,
had slightly lower levels of Vitamin B12,
although they were in the acceptable,
but low, end of the range. Around 70% of
people have genotypes that suggest they
may be at risk for having blood levels of
B12 that are at the lower end of the normal
range. There are several reasons why blood
levels of B12 can be low. Some people do
not get enough in their diet and so they are
simply not getting enough of the nutrient.
Some other people get enough, but do not
absorb it efficiently. A small percentage
of people over 50 or those who have had
gastrointestinal surgery or GI disorders
such as Crohn’s disease may also have
reduced abilities to absorb it.
Vitamin B12 is important for many
processes in the body, including red blood
NUTRIENTS
VITAMIN B12 TENDENCY

cell formation, neurological function and
cognitive performance. Deficiencies of
B12 can cause pernicious anemia, and
is also associated with high levels of
homocysteine, which may impair arteries
and increase risk of heart disease. There is
some evidence that subclinical symptoms
may be associated with being in the low
end of the normal range.
Vitamin B12 is produced by
microorganisms found in soil and water,
and in both the guts of animals and
humans. In the modern world, highly-
sanitized food processing systems have
eliminated many naturally-occurring
sources of B12-providing bacteria in plant
products. So B12 is typically obtained
from animal foods such as meat, or
fortified foods such as dairy and plant
milks or breakfast cereals. Certain
mushrooms and seaweed may provide
some B12, but are not considered to be
reliable sources.
NUTRIENTS
VITAMIN B12 TENDENCY
VITAMIN B12-RICH FOODS
TO INCLUDE IN YOUR DIET:
Lean meat, seafood, dairy
products, eggs, fortified nutritional
yeast, fortified plant milks.
an adequate intake. If absorption may be a problem, it is often recommended
to bypass the digestive system with either under-the-tongue tablets that are
absorbed into the mouth, or injections or a nasal gel which are both available
by prescription.

Our analysis indicates that your genetic profile suggests that you are likely
to have NORMAL levels of Vitamin C. Your score reflects the fact that for
the gene investigated, your genotype did not show the unfavorable allele
combinations. This means that if you consume enough Vitamin C in the
foods you eat, blood levels of L-ascorbic acid should be in the normal
range. If you smoke, however, you may deplete some of your Vitamin C and
may need more.
SUCCESS STRATEGIES
• To ensure your body gets the Vitamin C it needs, make sure to include
a wide variety of plant foods, including citrus in your diet.
• If you wish to supplement with Vitamin C, avoid very high doses
because they can cause diarrhea and gastro-intestinal distress.
SLC23A1
that your response is NORMAL.
If you eat enough Vitamin C-rich foods, you should
have normal levels in your blood. The gene and associated SNP included
in this category has been shown to have
statistically significant associations with a
person’s blood levels of L-ascorbic acid, or
Vitamin C. Those people who carried more
unfavorable pairs of genes, or alleles, were
more likely to have lower blood levels of
the nutrient.
Vitamin C is a nutrient that has many
functions in the body, including acting
as an antioxidant, and is needed for skin
and membrane tissues. Low levels have
also been associated with diseases such
as heart disease and cancer. Vitamin C
also helps with the absorption of iron. The
nutrient must be obtained from foods since
the human body cannot make its own, as
some other animals can. Vitamin C can be
found in citrus fruits, but is also in many
fruits, vegetables and legumes.
NUTRIENTS
VITAMIN C TENDENCY
VITAMIN C-RICH FOODS TO
Broccoli, red bell peppers, kiwi fruit,
Brussels sprouts, strawberries,
oranges, watermelon, pinto beans.

Our analysis indicates that your genetic response is NORMAL. Your score
reflects the fact that for the genes investigated, your genotype showed few,
if any, of the unfavorable allele combinations. This means that, assuming
you get adequate sun exposure or Vitamin D from dietary sources, your risk
of being deficient in Vitamin D is low.
SUCCESS STRATEGIES
• Expose yourself to the sun on most days of the week for at least
10 to 15 minutes (30 to 50 minutes if you have naturally dark skin).
Spend more time outdoors in winter months, or if you live in northern
latitudes.
• Get a blood test from your doctor to determine your nutrient levels. If
you are deficient in Vitamin D, do a nutrient analysis to determine how
much Vitamin D you consume, then eat more foods containing Vitamin
D or take supplements.
GC, NADSYN1, CYP2R1
that your response is NORMAL.
Make sure to get enough sunlight each week to keep
Vitamin D levels in the acceptable range. The genes and their associated SNPs that
shown to have statistically significant
associations with a person’s blood levels
of Vitamin D (which is actually a hormone).
One study found that several SNPs linked
to low levels of Vitamin D were from
genes that may play a role in the Vitamin
D conversion and delivery process. Those
people who carried unfavorable pairs of
genes, or alleles, had a higher risk of low
levels of Vitamin D, and those who carried
several unfavorable SNPs had a much
higher chance of being deficient
in Vitamin D.
Vitamin D has been proven in research to
be crucial for bone health. Low levels of
Vitamin D have been associated with a
variety of health conditions, including heart
disease, diabetes, depression and cancer.
A blood test from your doctor can
determine your blood levels of Vitamin
D. Vitamin D is primarily produced by the
NUTRIENTS
VITAMIN D TENDENCY

body from exposure to ultraviolet rays from
sunlight, and this is considered to be the
optimal source since Vitamin D generated
by the body lasts longer in the body than
Vitamin D taken in supplement form. Your
levels are likely to be higher if you live in the
southern latitudes and during the summer.
However, it is not uncommon for people
with lots of exposure to the sun to still have
low levels of Vitamin D. In general, only
10 to 15 minutes of sun exposure to bare
skin per day during the summer months
is needed for a Caucasian to produce the
Vitamin D he or she needs. Darker skinned
people will need to spend 2-5 times more
time in the sun. Since Vitamin D is stored
in the body, stores can be built up during
warmer months and may compensate for
less sun exposure during winter months.
Vitamin D can be obtained through foods
such as oily fish and egg yolks, as well as
fortified dairy and plant milks, and fortified
cereals. Vitamin D can also be taken in
supplements. If you test low and choose to
take a Vitamin D supplement, be careful of
taking higher doses because there can be
adverse effects.
NUTRIENTS
VITAMIN D TENDENCY
VITAMIN D-RICH FOODSTO
Salmon, mackerel, sardines, egg
yolks, fortified almond, soy or other
plant milk, fortified dairy milk.

Our analysis indicates that your genetic profile exhibits characteristics that make
you likely to have ABOVE AVERAGE levels of vitamin E. That’s a good thing
because surveys show many, if not most, people don’t get adequate levels of
this important antioxidant through their diet, and some research has linked
higher blood levels of alpha-tocopherol (the form of Vitamin E used most in the
human body) to lower levels of chronic diseases like cancer and heart disease.
SUCCESS STRATEGIES
Many people fall short of getting the 15 milligrams of vitamin E they need
each day. Take advantage of your genetic predisposition for having above
average levels by eating a diet rich in this essential micronutrient as well as
foods that encourage its absorption. Nuts, seeds, and nut and seed butters
and spreads are some of the best sources of vitamin E and can provide up
to one-third of your daily needs in just one serving. Other good food sources
include dark leafy green vegetables like spinach and Swiss chard, avocados,
and whole grains. Because vitamin E is a fat-soluble vitamin, you need a little
fat for your body to absorb it. Nuts, seeds, and avocados naturally contain
fat. Give your leafy greens a boost by drizzling them in olive oil, which also
contains vitamin E. Taking a multi-vitamin (many of which contain 100% or
just over 100% of the recommended daily value for vitamin E) is likely okay,
ZPR1, SCARB1, CYP4F2
that your response is ABOVE
AVERAGE.
Your genetic profile indicates that you are likely to have
ABOVE AVERAGE blood vitamin E levels. This may
provide a health boost as research has found that
higher circulating levels of this powerful antioxidant are
linked with lower levels of heart disease, cancer, and
other chronic conditions. This also means you are
likely to be responsive to vitamin E supplements, which
may have adverse health effects in high doses. So it’s
wise to get your E from food sources.
The genes and their associated SNPs
included in this category have been shown
to have significant associations with a
person’s serum vitamin E (alpha-tocopherol)
levels.
Vitamin E is a fat-soluble vitamin that helps
your body make red blood cells and acts as
a potent antioxidant, protecting your cells
from free radical damage and helping
prevent chronic diseases such as heart
disease, diabetes, and cancer. Vitamin E
exists in many forms. Alpha-tocopherol is
the form we use as humans.
Diseases that interfere with fat absorption,
such as Crohn’s disease and cystic fibrosis,
may lead to vitamin E deficiencies, but
otherwise vitamin E deficiency inhealthy
individuals without underlying health
conditions is rare. That’s not to say that we
all get adequate amounts of this vital
nutrient, however. Though national surveys
are mixed, some have found that most
Americans miss the minimum RDA of 15
VITAMINS
VITAMIN E TENDENCY

milligrams (22.4 IU), with the average
American getting half that amount,
especially if they restrict fat—an important
vitamin E source—in their diet.
Because there are only a few foods—
notably nuts and seeds—that are rich in
vitamin E, people concerned with getting
enough of this antioxidant often choose to
take vitamin E supplements. The research
on vitamin E supplementation, however, is
equivocal. One study of nearly 40,000
women followed for 10 years found that
women taking 600 IU of natural vitamin E
supplements had a 24 percent reduction
in cardiovascular deaths. Another study of
almost 15,000 men, however, found that
those taking 400 IU of synthetic alpha-
tocopherol not only saw no benefit, but
also had a significantly higher risk of
stroke. Other evidence indicates that high-
dose supplements may also increase the
risk for prostate cancer. (Taking vitamin E
supplements is also not advised if you
take other blood thinners as it increases
risk for bleeding.)
Though diet is the primary factor that
influences your serum vitamin E levels,
research indicates that your genes also
may have some influence. Some
individuals also appear to be genetically
more responsive to vitamin E
supplementation than others. Since some
research has linked taking high doses of
vitamin E supplements to higher risks of
the same diseases they’re intended to
prevent, knowing your genotype may be
beneficial. Our analysis investigated
which genotype for these genes was
present in your DNA. Your rating of
NORMAL, ABOVE AVERAGE, or WELL
ABOVE AVERAGE reflects your likelihood
of having normal or high blood serum
levels of vitamin E.
VITAMINS
VITAMIN E TENDENCY
VITAMIN E-RICH FOODS TO
Almonds, spinach, sweet potato,
avocado, wheat germ, palm oil
sunflower seeds
but be wary of higher doses since your genotype is likely to be quite
responsive to vitamin E supplements and high doses may have adverse
effects.

Our analysis indicates that your genetic profile exhibits characteristics that give you an
INCREASED sensitivity to low choline intake. That means you are significantly mo e likely
to experience organ dysfunction like fatty liver and/or muscle damage in response to
eating a diet that is low in choline. Surveys show many adults, especially older adults,
fall short in their choline intake. Because of your genetic predisposition, it’s particularly
important that you avoid low choline levels by increasing your intake of choline-rich
foods. Since animal foods are the primary source in the US diet, pay especially close attention
to this nutrient if you follow a vegetarian or vegan diet.
SUCCESS STRATEGIES
We all create a small amount of choline as part of our normal metabolism.
But you also need to eat foods with this essential nutrient to get adequate
amounts for healthy cell, nerve, organ and muscle function. As someone
who is genetically inclined to be very sensitive to the effects of a low-choline
diet, it’s particularly important that you seek out choline-rich foods.
Build a better breakfast. Your morning meal is an easy place to rack up
substantial amounts of choline. Two eggs (147 mg each) and a cup of milk
(38 mg per 8 oz) deliver 332 mgs of this essential nutrient. As a reminder,
the US Dietary Guidelines lifted the limits on dietary cholesterol, so you can
eat your omelet guilt free.
Your genetic profile indicate
that you have an INCREASED
sensitivity to a low-choline diet.
Since you are more likely to suffer organ dysfunction
and muscle damage should your choline intake fall
below recommended levels, you should make it a
priority to eat plenty of choline-rich foods for
optimum cell, nerve and organ function.
RELATED GENES / SNPs
PEMT
This gene and its associated SNPs that are
person’s sensitivity to low choline levels in
their diet.
Choline is an essential nutrient that
your body uses to keep cells and nerves
working properly. It is particularly
important for maintaining liver, muscle and
brain function. It plays an important role in
fetal brain development and for preventing
neural tube birth defects.
The Institute of Medicine recommends 425
mg (women) to 550 mg (men) of choline
per day. Pregnant women need 450 mg a
day. Choline is found in many foods, but is
most prevalent in animal foods like eggs,
liver, fish and meats. Low levels of choline
can lead to organ dysfunction, particularly
fatty liver, and muscle damage.
VITAMINS
DIETARY CHOLINE TENDENCY

Be more mindful if you don’t eat meat. If you’re a strict vegetarian or vegan,
you may be at a higher risk for low dietary choline. Soymilk provides 57 mg
per cup and is a good source. Other choline-rich foods to include in your diet
are fortified grain products, quinoa, peanut butter, pistachios, tofu, broccoli,
Brussels sprouts and wheat germ.
Consider a supplement. If your diet runs low in choline-rich foods, you may
want to consider taking a choline supplement to ensure you reach your
adequate intake.
A study published in 2009 in Nutrition
Reviews reported that the average choline
intake among men and women is below
Adequate Intake. Women appear most
likely to fall short. Though some people
will not develop adverse symptoms from
eating a low choline diet, certain genetic
variations (specifically carrying the C
allele, especially being homozygous or
carrying identical CC alleles) make you far
more susceptible to organ dysfunction
and muscle damage if you fall below the
advised amounts. Research suggests
that up to 75 percent of the population
may have DNA configurations that level
them susceptible to choline deficiency.
This effect is particularly pronounced in
women, particularly post-menopausal
women, as estrogen appears to exert
protective effects.
for this gene was present in your DNA.
Your rating of NORMAL, SLIGHTLY
INCREASED or INCREASED reflects the
degree to which you are susceptible to
organ dysfunction and muscle damage in
response to having low dietary intake
of choline.
VITAMINS
DIETARY CHOLINE
TENDENCY
DIETARY CHOLINE-RICH
FOODS TO INCLUDEINYOUR
DIET:
Egg, beef, shrimp, scallop, salmon,
beef liver, chicken, cauliflower,
cabbage

Our analysis indicates that your genetic profile exhibits characteristics that make you
likely to have NORMAL blood levels of calcium. That means you likely have adequate
circulating calcium in your bloodstream so your body doesn’t have to leech it from your
bones to maintain healthy cellular function. You should continue getting 1,000 mg (men)
to 1,200 mg (women) of calcium a day through a vitamin and mineral-rich diet.
SUCCESS STRATEGIES
Our bodies become less adept at absorbing calcium as we age, so it’s
important to continue eating a diet that is rich in this essential mineral as well
as to perform healthy lifestyle practices to keep your skeleton strong.
Consume more calcium. Some food sources of calcium are dairy, canned fish
like salmon and sardines, tofu, almonds and fortified alternative milk
products., as well as collard greens, kale and spinach.
Skip supplements. Calcium supplements have been the topic of considerable
controversy in recent years. Some research finds that they are not useful for
preventing fractures and may be linked to increase risk for heart disease. You
can get plenty of calcium in your diet and your genotype does not call for
additional amounts.
Stay active. Be sure to get regular “impact” exercise like jogging, tennis, or
strength training. Your bones need some stress to get the signal to grow.
Every time you load or add resistance to your bones, they release calcium into
your blood. That calcium is then circulated and sent back to your bones which
that you are inclined to have
NORMAL blood levels of calcium.
Continue eating a healthy diet and maximize your
skeletal health with bone-building lifestyle and
exercise habits.
CASR, DGKD, GCKR, LINC00709,
CARS, LOC105370176, CYP24A1
The genes and their associated SNPs that
shown to have significant associations
with a person’s blood calcium levels.
Calcium is the most plentiful mineral in
the human body and is used by nearly
every cell in the body. It’s well known that
the mineral is essential for maintaining
skeletal and dental health, as your bones
and teeth are where the lion’s share of
calcium is stored. Calcium also is required
for nerve function, muscle contraction,
hormone release and heart health.
Your body keeps the amount of calcium
circulating in your bloodstream within a
certain range to allow all your specific
cells to have what they need to perform
their jobs. When those levels dip below
that range, your body pulls what it needs
from your skeleton. Over time that leads to
weakened bones.
Your calcium levels are influenced by your
diet, how well your intestines absorb the
NUTRIENTS
CALCIUM TENDENCY

then grow and become stronger. So these activities help keep them strong.
Strength training two or three days a week has also been shown in studies to
help build and maintain bone density.
calcium you take in, levels of phosphate
in the body, your vitamin D levels and by
levels of certain hormones like parathyroid
hormone, calcitonin and estrogen.
Emerging research also shows that your
genotype may influence blood calcium
levels. In one very large study of 39,400
men and women, researchers found
variations in these genes had a significant
impact on blood calcium levels, which
echoes findings from previous animal
research as well as a study of 1,747 twins
that estimated heritability to be 33 percent
for blood serum calcium levels.
for these genes was present in your DNA.
Your rating of NORMAL or BELOW
AVERAGE reflects whether or not your
genotypes included those that increased
your risk for low blood calcium levels.
NUTRIENTS
CALCIUM TENDENCY
CALCIUM-RICH FOODS TO
INCLUDEINYOURDIET:
Raw milk, almonds, okra, broccoli,
cheese, kale, yogurt

likely to have a BELOW AVERAGE blood copper level. It’s important to maintain a healthy
level of this essential mineral as it plays a key role in red blood cell production, immunity
and the formation of collagen, which is necessary for maintaining healthy bones and
connective tissues. Fortunately, there are many ways to boost your intake of copper to
get the daily 900 micrograms you need to achieve and maintain healthy blood levels. The
upper limit before copper becomes toxic is quite high, so even if you get a bit more from
food, that’s okay.
that you are likely to have a BELOW
AVERAGE blood level of copper.
You can boost your blood levels by taking steps to get
and maintain more copper in your diet by eating a diet
rich in copper and adopting other healthy lifestyle habits
that will ensure you obtain adequate amounts of this
essential mineral.
SMIM1, SELENBP1
with a person’s blood copper levels.
Copper is an often overlooked essential
mineral that helps your body absorb
iron and form red blood cells, maintains
immunity, assists with energy production
and helps keep bones, connective tissues,
nerves and blood vessels healthy. The
recommended daily amount is 900
micrograms a day. Copper is toxic in
very high doses and toxicity is most
often associated with a rare condition
called Wilson’s disease. Chronically low
copper levels can pave the way for heart
disease, poor bone and joint health and
low immunity. Marginal to low levels
of copper may occur with too much
zinc supplementation (popular in the
prevention and treatment of colds), dietary
deficiencies and in some cases because of
genetic influences.
NUTRIENTS
COPPER TENDENCY
37
SUCCESS STRATEGIES
Many people do not get the optimum amount of copper in their daily diet. It’s
particularly important for your genotype to seek out foods that are rich in
copper to maintain healthy levels.
Eat more copper heavy hitters. Good sources of copper include: Shellfish
such as oysters, clams, mussels, crab and lobster Mushrooms Tree nuts
such as cashews, pecans, almonds, and macadamia nuts Legumes such as
navy beans, peanuts, lentils, and soybeans Fortified cereals and whole grains
Dark leafy greens Potatoes and sweet potatoes Dried fruit Cocoa and semi-
sweetened chocolate
Cook with copper.* Additional copper can come from boiling water in a
copper kettle and cooking with copper cookware.

Take a multivitamin. A standard daily multivitamin will provide about 25
percent of your daily copper needs.
Avoid high doses of iron, zinc and vitamin C. Taking high doses of zinc and
vitamin C for colds as people sometimes do isn’t recommended if you trend
toward low blood levels of copper. Research suggests that 50 mg a day of
zinc and 1500 mg a day of vitamin C can interfere with copper absorption, as
can high levels of iron.
In one widespread analysis of more
than 12,000 adults, genetic variations
accounted for 5 percent of variation
in blood copper levels. That’s a small
percentage, but can be significant when
considering a trace mineral. Surveys
also suggest that while true deficiency
isn’t common, many people don’t get
enough copper in their diet and taking high
amounts of zinc, iron or vitamin C can
cause an unfavorable copper blood levels.
Your rating of NORMAL or BELOW
AVERAGE reflects whether your genotype
included those that carried a risk for
having low levels of this essential mineral.
NUTRIENTS
COPPER TENDENCY
COPPER-RICH FOODS TO
Dried apricots, dark chocolate,
mushrooms, turnip greens,
asparagus

likely to have NORMAL blood iron levels. That’s good because without enough iron, your
blood can’t carry the oxygen your cells need to function. You should continue eating a
healthy diet that includes iron-rich foods such as lean meat, poultry and fish as well as
dried beans, lentils, whole grains and fortified cereals to ensure you get the amount you
need each day (8 milligrams a day for adult men and women over 50; 18 milligrams a day
for women 19 to 50). This is especially important if you are a premenopausal woman
and/or follow vegan diet, as these raise your risk for becoming iron deficient.
SUCCESS STRATEGIES
The majority of adults in the US get ample amounts of iron through their
usual daily diet. There are some exceptions, however. Premenopausal
women, especially those with heavy menstrual cycles, and vegetarians,
particularly vegans, run higher risks of becoming iron deficient and
developing anemia. The human body is good at storing iron and too much
can be toxic, so it’s not a good idea to supplement iron without consulting
your doctor. But you can follow some iron-smart strategies to be sure you’re
getting optimum amounts.
Boost your iron absorption. When it comes to your body’s absorption, not all
iron is created equal. Your body absorbs heme iron, which is found in
animal foods such as meat, poultry and fish is up to three times more
efficiently than it does nonhemeiron, which is found in plant-based foods
such as leafy greens, beans, nuts, vegetables, whole grains and cereals.
that you are likely to have
NORMAL blood levels of iron.
That does not mean that you are not at risk for
running low or developing iron-deficiency anemia, so
it’s important to maintain healthy mineral levels by
eating an iron-rich diet.
TRF2, HFE, HFE, TMPRSS6
included in this category have been
with a person’s blood iron levels.
Iron is a well-known essential nutrient that
most of us associate with energy. That’s
because along with regulating cell growth
and other metabolic functions, iron is vital
for producing hemoglobin, a protein your
red blood cells use to deliver oxygen
throughout your body. Without enough
oxygen, all your metabolic functions
suffer. On the flipside, too much iron is
toxic and can be equally, if not more
damaging than having too little and may
cause organ damage and raise your risk
for diabetes, heart attack,
neurodegenerative conditions like
Alzheimer’s and cancer. Many factors
influence your iron levels including diet,
gender, age, and activity level. In
premenopausal women, the primary
cause of iron deficiency is heavy
NUTRIENTS
IRON TENDENCY

menstrual bleeding as blood loss means
iron loss. High levels of physical activity—
especially if it’s particularly long and/or
strenuous also may lead to a decline in
iron levels, especially in women. Vegans
and vegetarians also may be at risk for
low iron levels, as the iron in plant-based
foods (nonheme iron) is harder for the
body to absorb than iron from animal
sources (heme iron). Older adults, again
especially women, generally need less iron
to maintain healthy stores than men.
Your genes also may play a role,
particularly in the tendency for above
normal iron levels. Research has found
that certain gene mutations may impact
how much iron your body absorbs and
recycles, creating borderline or high levels
of iron in circulation. At the extreme end is
a genetic disorder called
hemochromatosis, which occurs in about
10 percent of white people of Northern
European ancestry. People with this
condition absorb three to four times as
much iron from food as those without
these genetic mutations. Other mutations
can leave you susceptible to amore mild
form of hemochromatosis, leading to
accumulating slightly higher than average
stores of iron.
Your rating of NORMAL or ABOVE
AVERAGE reflects whether your genotype
included those alleles that were found to
lead to a tendency of having normal or
high levels of this essential mineral.
NUTRIENTS
IRON TENDENCY
IRON-RICH FOODS TO
Spirulina, liver, grass-fed beef, lentils,
dark chocolate, sardines, black beans,
pistachios, raisins
However, you can absorb greater amounts of iron from the nonheme iron
foods you eat by pairing them with vitamin C-rich foods, as the antioxidant
can nearly triple nonheme iron absorption. Try adding bell peppers, red
cabbage, and tomatoes to grain dishes and berries to cereals.
Cook with cast iron. Cooking with cast-iron skillets and other cookware can
increase your iron levels, as iron is released into your foods as they’re being
cooked. One study found that foods cooked in iron pots contained more
than 16 percent more iron than those cooked in non-stick Teflon pots.
Limit iron blockers. If you avoid meat and low iron is a concern, take extra
steps to limit your intake of foods and beverages that interfere with non-
heme iron absorption. The biggest offenders appear to be tea, coffee and
red wine, all of which contain tannins that bind with iron and carry it out of
the body. In one study people who drank tea with a meal reduced their
nonheme iron absorption by 62 percent;coffee reduced it by 35 percent.

likely to have a NORMAL blood magnesium level. That’s good news because magnesium
plays an essential role in hundreds of biochemical processes including regulating blood
sugar, blood pressure, muscle contraction and heart rhythm. As we age, our body’s ability
to absorb magnesium decreases, so it’s important to eat plenty of magnesium-rich foods
to maintain healthy levels of this essential mineral.
SUCCESS STRATEGIES
Maintain healthy blood magnesium levels by including magnesium-rich foods
in your daily diet. Good sources include dark leafy greens, nuts and seeds,
fatty fish, avocado, beans, whole grains, yogurt, soy foods and bananas. If you
like dark chocolate, you’re in luck. One 2-ounce chunk delivers about a quarter
of your daily needs. Drink alcohol and coffee in moderation, as both of those
can lower magnesium levels by blocking absorption and increasing excretion.
Also, skip the soda. Sugary sodas are also linked to lowered magnesium
levels.
Though too much magnesium from your diet doesn’t pose a problem because
your kidneys simply eliminate it in your urine, it is possible to overdo it from
supplements and other sources. Overuse of laxatives or antacids can lead to
high levels, which can cause diarrhea, nausea and abdominal cramping.
that you are likely to have NORMAL
blood levels of magnesium.
You can maintain those healthy blood levels of this
essential mineral by eating plenty of magnesium-rich
foods and avoiding those that deplete it.
MUC1, SHROOM3, TRPM6, DCDC5,
ATP2B1, MDS1
with a person’s blood magnesium levels.
Magnesium doesn’t get much attention in
mainstream nutrition circles, but it should.
The mineral plays a critical role in blood
sugar control, muscle contractions and
heart rhythm and is involved in more than
300 biochemical reactions in your body.
Some medical experts have recently
dubbed magnesium deficiency the
“invisible deficiency” because it’s very
difficult to pinpoint as the most common
symptoms such as fatigue and muscle
cramping are common side effects of
many conditions. It’s also very common.
Studies show that only about a quarter of
US adults get the 320 mg (women) to 420
mg (men) they need.
Though only about 1 percent of your
magnesium is found in your blood, low
MAGNESIUM TENDENCY
NUTRIENTS

serum magnesium levels have been
associated with multiple chronic diseases
such as diabetes, heart disease and high
blood pressure. Though low magnesium
is generally a condition that occurs over
time due to habitually low magnesium
intake, high intakes of alcohol, soda and
caffeine, and/or taking medications that
interfere with its absorption can also
cause levels to dip. There’s also a genetic
influence. Research shows that serum
magnesium concentrations are about
27% heritable.
In one study of 15,366 men and women,
researchers identified six generariations
that were associated with blood
magnesium levels. These findings echoed
those of another study that found these
gene associations in both Caucasian
and African American populations. The
effects were most pronounced in post-
menopausal women and/or people with
low insulin levels.
Your rating of BELOW AVERAGE,
NORMAL or ABOVE AVERAGE reflects
whether your genotype included those
that carried a risk of having low levels
of this essential mineral or whether you
were likely to have adequate levels.
MAGNESIUM TENDENCY
MAGNESIUM-RICH FOODS
TO INCLUDEINYOURDIET:
Spinach, pumpkin seeds, yogurt,
almonds, black beans, figs, banana,
black beans
NUTRIENTS

that you are likely to have a ABOVE
AVERAGE blood serum level of
phosphorus.
Your genetic profile indicates that you are likely to have
ABOVE AVERAGE blood serum levels of phosphorus.
This is cause for concern because even high-normal
levels can double your risk for heart disease. Excess
phosphorus also increases your risk for kidney disease
and osteoporosis. Because the American diet can be
very high in phosphorus—especially if you eat a lot of
packaged and processed foods—it’s important to take
steps to minimize unhealthy sources of phosphorus,
since you are already at elevated risk genetically.
ALPL, CSTA, IHPK3,
PDE7B, C12orf4, IP6K3
person’s serum phosphorus levels.
Though it’s a mineral that doesn’t get
much media attention, phosphorus is
essential for survival. In fact, phosphorus
is found in every cell of your body, makes
up 1 percent of your total weight, and is
second only to calcium in its abundance in
the human body. The most visible
evidence of phosphorus’ role in your health
is your teeth and bones, which the mineral
helps form and maintain. It is also
essential for energy production. It
activates energy-producing B-vitamins and
helps the body make ATP, a molecule you
use to store energy. It’s vital for healthy
heart, kidney, muscle, and nerve function.
Your body works to maintain a normal,
healthy range of phosphorus—2.5 to 4.5
milligrams per deciliter in your blood
(though lab ranges can vary).
PHOSPHORUS TENDENCY
likely to have ABOVE AVERAGE blood serum phosphorus levels. That may be a
cause for concern because excess phosphorus has been linked to heart disease in
numerous studies, including the landmark Framingham Heart Study. Each 0.5 mg/dL
above normal levels is associated with a 15% greater risk of cardiovascular events [Did
advisory mean above normal?]. Even having phosphorus levels on the high end of normal
—or greater than or equal to 3.5 mg/dL—appear to increase your heart disease risk. One
17-year study of more than 3,000 healthy middle aged men and women found that those
who had serum phosphorus concentrations in the top quartile of the
normal range (greater than or equal to 3.5 mg/dL) had a two-fold higher
risk of heart failure than their peers in the lowest quartile (less than 2.9 mg/
dL). Elevated phosphorus harms your heart on a few fronts. It hinders your
ability to make vitamin D, which increases the calcification in your heart’s
blood vessels. It also leads to mineral buildup in your vessels, which causes
blockages and cardiovascular problems. It also may increase inflammation
in the body, which raises heart disease risk. Excess phosphorus levels also
harm your teeth and bones, as when phosphorus levels are high, your body
pulls calcium from your bones into your bloodstream to restore balance.
The resultant high levels of calcium in your blood can exacerbate your
heart disease risk as well.
NUTRIENTS

What you don’t store in your bones gets
excreted through your urine. Most people
fall within that normal range, but
depending on your diet and certain health
conditions such as diabetes, heavy alcohol
intake, and/or eating disorders,
phosphorus deficiency or excess can
occur—both of which can have serious
health consequences. Even within the
normal range, having higher amounts of
phosphorus also can pose some health
risks, particularly heart disease.
Emerging research also shows that your
genotype may influence your serum
phosphorus levels. One large-scale study
of more than 16,000 men and women
found that variations in these key genes
had a significant impact on your serum
phosphorus levels.
Your rating of BELOW AVERAGE, NORMAL
or ABOVE AVERAGE reflects whether your
genotype included those alleles that carry
a risk of having having low or high levels of
this essential mineral or whether you were
likely to have adequate levels.
PHOSPHORUS TENDENCY
PHOSPHORUS-RICH FOODS
TO INCLUDE IN YOUR DIET:
Seeds, cheese, fish, shellfish, nuts,
pork, beef and veal, low fat dairy
SUCCESS STRATEGIES
Phosphorus is an essential nutrient and prevalent in a well-rounded healthy,
whole food diet, so there is no need to curtail any healthy eating habits to keep
this mineral in check. However, many food additives are sources of inorganic
phosphorus (phosphates), which are very easily absorbed by the body and
may wreak havoc on your health, especially if you’re already genetically
inclined to high serum phosphate levels. A simple blood test will tell you if your
levels are high normal or above normal. If high phosphorus is a concern,
dietary changes may help.
Can the cola. There are plenty of reasons to cool your cola habit. Here’s
another: cola drinks contain phosphoric acid and have been linked to poor
bone health, likely because of the phosphorus causing calcium to be leeched
from the skeleton. The Framingham Osteoporosis Study of more than 2,500
adults found that women who regularly drank cola daily had 3.7% lower bone
mineral density at the hip than those who rarely drank them or drank other
non-cola beverages.
Limit or eliminate processed foods. Phosphate additives are used as
stabilizers, flavor enhancers, moisture binders, leavening and stabilizers in
literally hundreds of processed foods, frozen foods, fast foods and packaged
meats. In fact, there are more than 45 different phosphate-containing food
additives on the market. You can find them listed under names like sodium
phosphate, calcium phosphate and phosphoric acid. Limit processed and fast foods and read your labels to know how many
phosphate containing food additives you’re consuming.
Eat a moderate protein diet. Since phosphorus is most prevalent in high protein foods like meat, adhering to a healthy,
moderate protein diet where 25% of your calories come from protein (as opposed to a high protein diet) may be a healthier
choice to keep phosphorus levels within a healthy range.
NUTRIENTS

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