Omega-3 · EPA & DHA
Omega-3: why fish oil works for some people and does nothing for others
Omega-3 fatty acids are the raw material for the molecules that turn inflammation off. Two of them matter most: EPA, which is strongly anti-inflammatory, and DHA, which is structural in the brain, eyes and cell membranes. Both come ready-made from oily fish and algae. Plant sources such as flax, chia and walnuts provide ALA, a precursor that the body has to convert.
Where genetics comes in
The FADS1 and FADS2 genes control that conversion. Common variants cut the ALA-to-EPA conversion rate to a few percent, which means someone relying on flax for omega-3 may be getting almost none. The nutrient report flags these variants. People who carry them generally need marine or algal omega-3 directly.
Inflammation genes matter too. Variants that raise baseline IL-6 or TNF signalling tend to respond more noticeably to EPA-dominant formulas, and the dose needed to shift symptoms is usually higher than the label suggests.
Who tends to benefit
- Joint stiffness, slow exercise recovery, mildly elevated CRP
- Dry eyes and dry skin, especially on a plant-based diet
- Low mood and poor concentration alongside low dietary fish intake
- Elevated triglycerides, in coordination with your doctor
Reading the label
- Look at the EPA and DHA numbers, not "1,000 mg fish oil". A capsule can be 1,000 mg of oil and only 300 mg of EPA+DHA.
- Triglyceride or re-esterified triglyceride forms absorb better than ethyl esters.
- Check for third-party testing for oxidation and heavy metals; rancid fish oil does more harm than good.
- Take with a meal that contains fat.
Talk to your doctor before high-dose omega-3 if you take blood thinners or have a surgery scheduled.
Coenzyme Q10 · ubiquinol
CoQ10: the spark plug your mitochondria stop making after 40
Coenzyme Q10 carries electrons between complexes in the electron transport chain, the final stage of ATP production. Without it the chain stalls. It also acts as an antioxidant in the exact place where free radicals are generated, protecting the mitochondrial membrane from the by-products of its own work.
The body makes CoQ10, but production peaks in the twenties and declines steadily after that. Statin medications lower it further because they block the same pathway that builds cholesterol. That is why muscle aches and fatigue are common statin side effects and why CoQ10 is often discussed alongside them.
Where genetics comes in
Variants in COQ2 and related genes reduce how efficiently CoQ10 is synthesised. Combined with SOD2 variants that weaken antioxidant defence, these show up on the energy report as a mitochondrial pattern: fatigue that doesn't match sleep, exercise intolerance and slow recovery. NQO1 variants affect how well CoQ10 is recycled to its active form.
Who tends to benefit
- Persistent fatigue with a mitochondrial or oxidative-stress genetic pattern
- Muscle aches on statins, in coordination with the prescribing doctor
- Migraine, where CoQ10 has reasonable supporting evidence
- Age over 40 with declining stamina
Reading the label
- Ubiquinol is the active, reduced form and absorbs better, particularly with age. Ubiquinone is cheaper and needs converting.
- It is fat-soluble: take with a meal containing fat, ideally in the morning as it can be mildly energising.
- Look for softgels in oil rather than dry powder capsules.
CoQ10 may reduce the effect of warfarin. Tell your doctor if you take anticoagulants.
Magnesium · glycinate, citrate, threonate
Magnesium: choosing the right form for sleep, stress, or the gut
Magnesium is a cofactor in more than 300 enzyme reactions, including several steps of the methylation cycle and every single use of ATP, which is only biologically active when bound to magnesium. Modern diets are low in it, stress burns through it, and common medications such as proton-pump inhibitors and diuretics deplete it. Most people we work with are under-supplied.
Where genetics comes in
TRPM6 and TRPM7 variants affect how much magnesium the gut and kidneys retain. People with these variants can eat well and still run low. Slow COMT and stress-response variants (FKBP5) increase demand, since magnesium dampens the same excitatory signalling those genes amplify. The mood and sleep reports both flag it.
Which form for which goal
| Form | Best for | Notes |
|---|
| Glycinate (bisglycinate) | Sleep, anxiety, muscle tension | Gentle on the gut; glycine adds a calming effect |
| Citrate | Constipation, general repletion | Draws water into the bowel; reduce if stools loosen |
| L-threonate | Focus, memory, brain fog | Crosses into the brain more readily; higher cost |
| Malate | Fatigue, muscle pain | Malate feeds the Krebs cycle; take earlier in the day |
| Oxide | Rarely recommended | Cheap but poorly absorbed; mostly a laxative |
Practical notes
- Serum magnesium is a poor test; the body keeps it stable by pulling from bone. RBC magnesium is more useful.
- Split doses absorb better than one large dose.
- Take at least two hours apart from thyroid medication and some antibiotics.
If you have kidney disease, magnesium supplementation needs your doctor's supervision.