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Vitamin D, B12, iron, omega-3

Nutrient Needs

Some people absorb or activate certain vitamins a little differently. These genes give clues about what your body may need a bit more of.

VDR · rs2228570

FokI

Could be a problem
Your genotypeA / ATwo variant copies
Chromosomechr 12Reference G · Variant A
Evidence
Level C
Reviewed 2025-01
In plain language
The vitamin D receptor decides how well your cells respond to vitamin D.
What this may suggest
Certain versions may mean your body prefers a higher vitamin D level.
What this does NOT tell us
This is not a vitamin D deficiency diagnosis — only a blood test can show that.
Simple food & lifestyle ideas
  • Fatty fish, egg yolks, and sensible sunlight are natural sources.
  • Ask your clinician before taking high-dose vitamin D.

Questions for your clinician

  • “Would you check my 25-hydroxy vitamin D level?”
  • “What target level do you aim for in someone like me?”
VDR · rs1544410

BsmI

Could be a problem
Your genotypeC / TOne variant copy
Chromosomechr 12Reference C · Variant T
Evidence
Level C
Reviewed 2025-01
In plain language
A second commonly studied VDR variant.
What this may suggest
Small differences in how bones and immune cells respond to vitamin D.
What this does NOT tell us
Not a diagnosis.
Simple food & lifestyle ideas
  • Weight-bearing movement plus enough calcium keeps bones strong.

Questions for your clinician

  • “Should I keep an eye on my vitamin D?”
FUT2 · rs602662

Secretor

Could be a problem
Your genotypeG / AOne variant copy
Chromosomechr 19Reference G · Variant A
Evidence
Level B
Reviewed 2025-01
In plain language
FUT2 decides whether you 'secrete' certain sugars in your gut lining. Non-secretors tend to have higher blood B12.
What this may suggest
Non-secretors may have a different gut microbiome and, oddly, tend to show higher serum B12 (which does not always mean more in cells).
What this does NOT tell us
Doesn't determine your microbiome — food and lifestyle matter more.
Simple food & lifestyle ideas
  • Fermented foods and fiber feed a diverse microbiome.

Questions for your clinician

  • “Is an 'active B12' (holoTC) test worth adding when we check labs?”
HFE · rs1800562

C282Y

Low-priority conversation
Your genotypeG / GTypical (no variant copies)
Chromosomechr 6Reference G · Variant A
Evidence
Level A
Reviewed 2025-01
In plain language
HFE controls how much iron your body absorbs. Two copies of the A version is the most common cause of hereditary hemochromatosis (iron overload).
What this may suggest
One copy: usually no health issue, but worth mentioning to your clinician. Two copies: warrants confirmation testing (ferritin, iron saturation).
What this does NOT tell us
Consumer testing can miss or misread this. Do not start iron supplements or donate blood based on this alone.
Simple food & lifestyle ideas
  • Avoid multivitamins with iron unless a lab shows you need it.
  • Vitamin C at meals boosts iron absorption — helpful when low, unhelpful if high.

Questions for your clinician

  • “Given this result, would you check ferritin and iron saturation?”
  • “Should I avoid iron supplements unless labs show low iron?”
FADS1 · rs174537

T>G

High-priority conversation
Your genotypeG / GTwo variant copies
Chromosomechr 11Reference T · Variant G
Evidence
Level B
Reviewed 2025-01
In plain language
FADS1 converts plant-based omega-3 (ALA from flax, chia) into the active forms (EPA/DHA).
What this may suggest
The G version converts less efficiently. People with GG may benefit more from fish or algae-based omega-3.
What this does NOT tell us
Not a fish-oil prescription — talk to your clinician.
Simple food & lifestyle ideas
  • Fatty fish 2x/week, or an algae-based DHA/EPA supplement for vegetarians.

Questions for your clinician

  • “Would omega-3 blood testing (omega-3 index) be useful?”

What this chapter does NOT tell you

Your genes are one signal. Blood work, symptoms, family history, medications, and your daily life all matter more than any single result on this page. Bring these notes to a clinician who knows you — do not start, stop, or change medications or high-dose supplements based on this report alone.