TL;DR: Your diet and lifestyle don’t just affect your body—they influence how your genes work through epigenetics. This means that what you eat and how you exercise can turn genes on or off without changing your DNA. Eating nutrient-rich foods like leafy greens, lean proteins, and antioxidant-packed options like turmeric and green tea, combined with regular physical activity, can help support healthy gene expression, aging, and detox pathways. Supplements also help and work best alongside a balanced diet and healthy habits.†
What Is Epigenetics?
Epigenetics is the study of how lifestyle and environmental factors affect your genes without changing your DNA. Think of it like a dimmer switch that controls how bright a light is. Things like diet, exercise, stress, and toxins can turn genes on or off, affecting how your body functions.1
One important process in epigenetics is DNA methylation, where small chemical tags attach to your DNA and influence how active certain genes are. These changes can sometimes be reversed and may even be passed down to your children. While your DNA is like a blueprint, epigenetics determines how that blueprint is used.1,2
To keep methylation working properly, your body needs nutrients like folate (vitamin B9), vitamin B12, B6, B2, choline, and methionine. If you don’t get enough of these nutrients, your body might not regulate genes correctly, which can lead to problems like aging, heart disease, memory issues, brain fog, and other health conditions.†
What Is an Epigenetic Clock?
Scientists have created epigenetic clocks to measure biological age—how old your body really is based on DNA methylation.3
Eating lots of fruits, vegetables, whole grains, and nuts while avoiding processed foods and sugar has been linked to supporting healthy aging and good overall health.
What Is Nutritional Epigenetics?
Nutritional epigenetics looks at how the food you eat affects your genes. Certain nutrients help support gene regulation without changing your DNA.†
Some foods contain natural compounds that support healthy epigenetic characteristics:4†
- Green Tea (Polyphenols): Green tea has epigallocatechin gallate (EGCG), which helps support healthy DNA methylation and cell function.†
- Turmeric (Curcumin): Curcumin supports healthy inflammatory responses to keep you healthy.†
- Broccoli (Sulforaphane): Sulforaphane supports healthy detox pathways.†
- Dark Chocolate (Flavonoids): Flavonoids in dark chocolate support heart health and healthy gene expression for healthy blood flow and blood pressure.†
- Red Grapes & Berries (Resveratrol): Resveratrol, found in grapes, blueberries, and red wine, can help support healthy aging and cellular function.†
These foods interact with epigenetic factors to help your body function at its best. Some of these benefits might even be passed on to future generations.
How Does Your Diet Affect Epigenetics?
Your diet affects your genes in several ways:
- DNA Methylation: Nutrients like folate, vitamin B12, betaine, and choline help support healthy gene activity.5,6†
- Bioactive Compounds: Foods like broccoli, green tea, and turmeric contain compounds that support beneficial epigenetic changes.7,8†
- Gut Microbiome: Foods containing fiber support the growth of healthy gut bacteria, which produce substances like butyrate that support healthy gene regulation.9,10†
- Pregnancy & Development: A mother’s diet can cause lifelong epigenetic changes in her child.5,11
By eating a balanced diet full of whole foods, you can help support healthy gene activity so you have a great chance of living a long and healthy life.
Epigenetic Diet Foods: What Should You Eat?
Here’s a list of important nutrients and the best foods to get them from:†
- Methionine: Found in beef, chicken, pork, eggs, and dairy.†
- Folate: Found in leafy greens, oranges, lentils, and liver.†
- Vitamin B12: Found in beef, salmon, dairy, and eggs.†
- Choline: Found in egg yolks, fish, turkey, and beans.†
- Vitamin B2: Found in yogurt, eggs, liver, and green vegetables.†
- Vitamin B6: Found in chicken, tuna, bananas, and potatoes.†
This epigenetics food list includes the key nutrients that help support gene activity regulation. While a well-balanced diet provides most of these nutrients, some people also take epigenetics food supplements to ensure they get enough.†
Epigenetics, Diet, and Exercise
Exercise isn’t just good for your muscles and heart—it also supports the health of your genes. Physical activity supports healthy DNA methylation patterns, helping to regulate genes linked to metabolism, inflammation, and aging. In other words, working out can actually support which genes are turned on or off in your body.12,13
How Exercise Affects Epigenetics:
- Muscle Growth & Repair: Exercise activates genes involved in muscle repair and growth, helping support muscle recovery and strength.14
- Inflammation Reduction: Regular movement supports healthy inflammatory responses, which in turn support healthy blood sugar levels and heart function.15
- Brain Health: Physical activity supports healthy brain function, memory, and mental health.16
- Fat Metabolism: Workouts can help support the genes that regulate fat storage and energy use, which plays a role in epigenetics and obesity.17
What Are the Best Types of Exercise for Epigenetic Health?
- Aerobic Exercise: (Running, Cycling, Swimming): Supports heart and lung health while promoting beneficial gene expression linked to endurance and longevity.18
- Strength Training: (Weight Lifting, Bodyweight Exercises): Helps support muscle-building gene regulation and healthy aging.19
- High-Intensity Interval Training (HIIT): Short bursts of intense exercise support genes that regulate metabolism and fat burning.18
- Yoga & Meditation: Can support healthy gene expression and relaxation, benefiting mental and physical health.20
Combining Diet and Exercise for Maximum Impact
A combination of an epigenetics diet and regular exercise provides the best results for overall health. Eating nutritious foods while staying active can support healthy:
- Metabolism
- Inflammatory responses and aging
- Brain and cognitive function
- Energy levels and overall well-being
By making healthy choices every day—both in what you eat and how you move—you can positively support your genes and long-term health outcomes.
Epigenetics Supplements: Do They Help?
Some people take epigenetics supplements to support gene health, especially if they don’t get enough nutrients from food. Popular options include:
- Methylated B vitamins (B12, B6, folate) to support methylation and overall genetic health.†
- Choline supplements to support normal brain function, memory, and liver health.21†
- Polyphenol-rich extracts (like green tea, turmeric, and resveratrol) to support healthy gene regulation and reduce inflammation.22†
- Probiotics and Prebiotics to support gut health, which plays a key role in epigenetic changes linked to immune function and metabolism.23†
While supplements can be beneficial, they work best alongside a healthy diet and lifestyle. It's always a good idea to check with a healthcare provider before adding new supplements to your routine, especially if you have specific health concerns or conditions.
Support Your Epigenetic Well-Being With Supplements by Seeking Health
Start charting your own healthcare journey! Our supplements are science-backed and contain high-quality ingredients you can trust to support healthy gene expression, aging, gut health, and detox pathways.
- Methyl B12 with L-Methylfolate: Supports healthy methylation, homocysteine regulation, and energy production. It provides methylfolate and active B12, which can bypass the MTHFR gene to support methylation pathways for those with genetic mutations.†
- Hydroxo B12 with Folinic Acid: provides a potent dose of methyl-free folate and vitamin B12 in a delicious, well-digested lozenge. This targeted formula is perfect if you are looking for a potent dose of methyl-free B12 and folate for your methylation-support protocol.†
- Liposomal Glutathione: contains glutathione in its reduced form. This form is able to act as an antioxidant to neutralize free radicals and reduce hydrogen peroxide to water. It also supports the normal detoxification of environmental pollutants from the body. Liposomal glutathione protects glutathione by encasing it inside lipid droplets. Encasing glutathione in liposomes shields it from the digestive process. Glutathione can then be absorbed by cells fully intact.†
- ProBiota™ HistaminX™: is a unique probiotic supplement designed specifically for those sensitive to histamine. ProBiota™ HistaminX™ is a bestseller for good reason. Thousands of people use it daily to support healthy gut bacteria and histamine metabolism. Whether or not you struggle with histamine, ProBiota™ HistaminX™ was designed to support your daily gut health in only one capsule per day.†
- Gut Nutrients: was formulated by epigenetics expert Dr. Ben Lynch. This unique formula supports digestive tract function with a powerful blend of nutrients and soothing and strengthening herbs. It contains traditional herbs, including marshmallow root, licorice extract (DGL), milk thistle, cat’s claw, aloe vera, turmeric, and slippery elm. It also contains targeted nutrients like N-Acetyl-D-Glucosamine and MSM that support gut lining health and function.†
- Liver Nutrients: is an all-in-one liver support dietary supplement. This synergistic blend of nutrients and herbs supports the healthy metabolism of toxins and hormones in the liver. This formula also promotes normal glutathione production and liver cell regeneration.†
The Bottom Line
What you eat shapes your genetic health. Choosing foods full of vitamins, minerals, and antioxidants can positively support your genes for long-term wellness. The connection between epigenetics and food shows just how powerful daily choices can be for your future health.
As epigenetics research continues to grow, we’re learning more about how food, exercise, and lifestyle choices interact with our genes. By following a well-rounded epigenetics diet and exercising regularly, you can take control of your health at the genetic level.
References:
- https://pubmed.ncbi.nlm.nih.gov/22122337/
- https://pubmed.ncbi.nlm.nih.gov/22781841/
- https://pubmed.ncbi.nlm.nih.gov/39077104/
- https://pubmed.ncbi.nlm.nih.gov/22051144/
- https://pubmed.ncbi.nlm.nih.gov/34114759/
- https://pubmed.ncbi.nlm.nih.gov/32722411/
- https://pubmed.ncbi.nlm.nih.gov/27478970/
- https://pubmed.ncbi.nlm.nih.gov/22022340/
- https://pubmed.ncbi.nlm.nih.gov/35533897/
- https://pubmed.ncbi.nlm.nih.gov/27927713/
- https://pubmed.ncbi.nlm.nih.gov/30871166/
- https://pubmed.ncbi.nlm.nih.gov/34884790/
- https://pubmed.ncbi.nlm.nih.gov/34421981/
- https://pubmed.ncbi.nlm.nih.gov/35052805/
- https://pubmed.ncbi.nlm.nih.gov/36109078/
- https://pubmed.ncbi.nlm.nih.gov/21198979/
- https://pubmed.ncbi.nlm.nih.gov/23226462/
- https://pubmed.ncbi.nlm.nih.gov/23226462/
- https://pubmed.ncbi.nlm.nih.gov/35052805/
- https://pubmed.ncbi.nlm.nih.gov/22795617/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC5452175/
- https://pubmed.ncbi.nlm.nih.gov/39148948/
- https://pubmed.ncbi.nlm.nih.gov/39029010/
†These statements have not been evaluated by the Food and Drug Administration (FDA). This product is not intended to diagnose, treat, cure, or prevent any disease.