The Nutrigenomics Blueprint: Optimize Your Hormones & Fertility Naturally
By Dr. Mandy Patterson, Naturopathic Doctor, Functional Medicine Practitioner, Fertility Specialist
COPYRIGHT & DISCLAIMER
Copyright © 2024 Dr Mandy Patterson. All Rights Reserved.
No part of this publication may be reproduced, distributed, or transmitted in any form or by any means without the prior written permission of the author.
Medical Disclaimer: The information in this ebook is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition.
TABLE OF CONTENTS
Introduction
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Chapter 1: Understanding Nutrigenomics and Fertility
Chapter 2: Key Genetic SNPs Influencing Fertility
Chapter 3: Nutrition Strategies for Fertility
Chapter 4: Lifestyle Hacks to Enhance Fertility
Chapter 5: Supplementing for Success
Chapter 6: The Thyroid Connection
Chapter 7: Building Your Fertility-First Plan
Chapter 8: Resources and Next Steps
Conclusion
References
INTRODUCTION
In today’s world, countless women face fertility challenges — ranging from difficulty conceiving, hormonal imbalances, irregular cycles, or symptoms like fatigue and low libido.
As a naturopathic doctor, functional medicine practitioner, and fertility specialist, I’ve seen firsthand how understanding your unique genetic blueprint can unlock doors you never knew existed.
Nutrigenomics is the science at the intersection of nutrition and genetics. It reveals how your genetic variants (known as SNPs) can influence nutrient processing, hormone production, and overall health outcomes.
This ebook will guide you through the fundamentals of nutrigenomics and show you how to apply this powerful science to enhance your fertility.
We’ll delve into key genetic variants and discuss how to support them with targeted nutrition and lifestyle changes. Plus, we'll outline practical steps you can take— starting today! —to optimize your hormones and fertility.
How Nutrigenomics Influences Fertility
Your Genes (SNPs)
YourDNAblueprint,including uniquevariants,influences howyourbodyprocesseskey nutrients.
Nutrients & Diet
Thefoodsyoueatinteract withyourgenes,affecting nutrientabsorption,use,andbalance.
Hormone Metabolism
Optimalnutrientavailability tailoredtoyourgenetics supportsbalancedhormone productionandclearance.
Fertility Outcomes
Whenhormonesarebalanced andnutrientsareoptimized eggquality,ovulation,and implantationcanimprove
CHAPTER 1: UNDERSTANDING NUTRIGENOMICS AND FERTILITY
What is Nutrigenomics?
Nutrigenomics examines how nutrients and other bioactive compounds in the foods you eat interact with your genes.
Certain genetic variants can affect how your body processes vitamins, minerals, and other nutrients. Byunderstandingthesevariants,youcantailoryourdietandlifestyletosupportoptimalhormone balanceandfertility.
Epigenetics 101
Epigenetics refers to changes in gene expression that occur without altering the DNA sequence itself. Factors like stress, nutrition, toxins, and sleep can turn certain genes “ on ” or “off”
This is great news: Itmeansyourdailychoicescanimproveyourfertilitypotential,evenifyouhave geneticpredispositions.
CHAPTER 2: GENETIC SNPS THAT INFLUENCE FERTILITY
Common SNPs to Know for Your Fertility Health:
Not all genetic variants have the same impact, but certain SNPs are known to influence hormone metabolism, nutrient utilization, and reproductive function.
MTHFR: Affects folate metabolism. Adequate folate is crucial for egg quality and reducing homocysteine, which can impact fertility and pregnancy outcomes.
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COMT: Involved in estrogen and stress hormone metabolism. Efficient COMT function helps maintain balanced hormone levels.
VDR (Vitamin D Receptor): Influences how well your body uses vitamin D, a nutrient essential for follicular development and implantation.
FADS1/FADS2: Affect the conversion of plant-based omega-3s into their more active forms, impacting inflammation and hormone balance.
FTO: Influences metabolism and body weight regulation, which can play a role in ovulatory health.
CHAPTER 3: NUTRITION STRATEGIES FOR FERTILITY
Understanding Personalized Nutrition &
Your Genes
While there’s no one-size-fits-all fertility diet, understanding your SNPs helps you focus on the nutrients most important for you.
For instance, if you have an MTHFR variant, increasing leafy greens and lentils while (possibly) supplementing with methylated folate could be transformative.
10 Key Fertility Nutrients to Focus On:
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Folate (Vitamin B9): essential for proper cell division, DNA synthesis, and reducing the risk of neural tube defects. Adequate folate supports egg quality and early embryonic development.
Vitamin D: plays a vital role in hormone regulation and ovarian follicle development. Sufficient vitamin D levels are associated with improved fertility outcomes and a healthier pregnancy.
Omega-3 Fatty Acids (EPA & DHA): help reduce inflammation, support hormone balance, and may improve egg quality and implantation. Omega-3s also benefit overall reproductive health.
Iron: necessary for proper oxygen transport and energy production. Adequate iron levels help prevent anemia, support regular ovulation, and are linked to better fertility and pregnancy health.
Zinc: important for hormone production, ovulation, and maintaining egg quality. Zinc also supports a healthy immune system and may improve reproductive tract health.
Selenium: a potent antioxidant that helps protect reproductive cells from oxidative stress. Selenium also supports thyroid function, which is closely tied to reproductive health.
Vitamin B12: works closely with folate to support DNA synthesis and red blood cell formation. Adequate B12 is linked with improved fertility and early pregnancy outcomes.
Iodine: crucial for proper thyroid hormone production. A well-functioning thyroid supports regular menstrual cycles, ovulation, and overall hormone balance.
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Magnesium: involved in over 300 enzymatic reactions in the body. It helps regulate stress, blood sugar, and hormone metabolism, all of which are essential for optimal fertility.
Choline: supports fetal brain and spinal cord development and is involved in methylation processes. Adequate choline intake may improve egg quality and early embryonic development.
Fertility Boosting Sample Recipes & Meal Ideas:
Below are 10 simple, nutrient-rich recipe and meal ideas designed to support overall fertility health. These ideas focus on key fertility nutrients like folate, omega-3s, antioxidants, quality proteins, and hormone-balancing foods.
Green Goddess Smoothie:
Key Ingredients: Spinach (folate, magnesium), avocado (healthy fats, vitamin E), mixed berries (antioxidants), unsweetened almond milk, a scoop of ground flaxseed (omega-3s).
Why It’s Fertility-Friendly: Folate from spinach supports egg quality, while healthy fats and antioxidants support hormone balance and cellular health.
Salmon & Asparagus Sheet Pan Meal:
Key Ingredients: Wild-caught salmon (omega-3s, vitamin D), asparagus (folate), a drizzle of olive oil, lemon zest.
Why It’s Fertility-Friendly: Salmon provides omega-3s and vitamin D for hormone support; asparagus is rich in folate, promoting healthy cell division.
Quinoa & Lentil Buddha Bowl:
Key Ingredients: Quinoa (complete protein, iron), lentils (folate, iron), roasted Brussels sprouts, pumpkin seeds (zinc, magnesium), tahini dressing (calcium, healthy fats).
Why It’s Fertility-Friendly: A plant-based protein powerhouse with iron and folate supports ovulation and prevents anemia.
Greek Yogurt Parfait with Berries & Walnuts:
Key Ingredients: Greek yogurt (protein, calcium), mixed berries (antioxidants), walnuts (omega-3s), ground flaxseed (fiber, lignans), a drizzle of honey.
Why It’s Fertility-Friendly: Protein and calcium help support hormone production and bone health, while berries and walnuts add antioxidants and omega-3s.
Sardine & Avocado Toast:
Key Ingredients: Whole-grain toast, mashed avocado, canned sardines (omega-3s, vitamin D), lemon juice, fresh herbs.
Why It’s Fertility-Friendly: Sardines are a nutrient-dense omega-3 source, and avocado provides healthy fats and vitamin E for cell membrane health.
Spinach & Mushroom Frittata:
Key Ingredients: Eggs (choline, B12, vitamin D if fortified), spinach (folate), mushrooms (vitamin D), and goat cheese.
Why It’s Fertility-Friendly: Eggs are an excellent source of choline and B vitamins, while spinach adds folate. Mushrooms can provide added vitamin D support.
Berry & Chia Seed Pudding:
Key Ingredients: Chia seeds (omega-3s, fiber), berries (antioxidants), unsweetened almond or hemp milk, a splash of vanilla.
Why It’s Fertility-Friendly: Antioxidants protect eggs from oxidative stress, and chia seeds offer plant-based omega-3s and fiber for gut and hormone health.
Key Ingredients: Cooked lentils (iron, folate), roasted beets (antioxidants, nitrates for improved circulation), arugula (folate), goat cheese, and a citrus vinaigrette.
Why It’s Fertility-Friendly: Lentils and beets support blood health and circulation, which are important for delivering nutrients to reproductive organs.
Turmeric-Ginger Broth Bowl
Key Ingredients: Bone broth (collagen, minerals), kale (folate, magnesium), carrots, ginger, turmeric, and shredded chicken or tofu.
Why It’s Fertility-Friendly: Anti-inflammatory spices (ginger, turmeric) support hormone balance, and mineral-rich broth plus leafy greens help overall nutrient status.
Warm Lentil & Beet Salad
CHAPTER 4: LIFESTYLE HACKS TO ENHANCE
FERTILITY
Basic lifestyle foundations are essential for hormones and fertility. It is important to incorporate these key practices into your daily life to help with stress resiliency.
Essential Lifestyle Factors
Daily Sunlight & Circadian Rhythms:
Sunlight exposure helps regulate your sleep-wake cycle and supports healthy melatonin levels, crucial for reproductive hormone regulation. Aim for 15-20 minutes of sunlight in the morning.
Exercise:
Moderate exercise improves insulin sensitivity and circulation. Try low-impact activities like brisk walking, yoga, or Pilates. Avoid overtraining, which can raise stress hormones and disrupt ovulation.
Stress Management
High stress can impair fertility by raising cortisol and disrupting hormone balance. Incorporate daily stress reduction techniques: meditation, journaling, or breathing exercises.
Optimizing Sleep:
Aim for 7-9 hours of quality sleep. Good sleep hygiene (consistent bedtime, dark room, no screens before bed) ensures your body repairs itself and balances hormones overnight.
CHAPTER 5: SUPPLEMENTING FOR SUCCESS
When & Why to Supplement
Even with a perfect diet, modern life can make it hard to get all nutrients from food alone, especially if SNPs hinder absorption or utilization. Supplements can fill these gaps.
Recommended Supplements
Based on SNPs:
MTHFR: Methylated folate (5-MTHF) or methyl-B12.
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VDR: Vitamin D3 + K2 for better absorption.
COMT: Magnesium to help with stress and hormone metabolism.
FADS1/FADS2: High-quality fish oil or algae-based DHA/EPA.
FTO: Chromium or berberine for better blood sugar regulation.
CHAPTER 6: The Thyroid Connection
How Does the Thyroid Factor Into Fertility & Genetics?
Optimal thyroid health is crucial for fertility as it underpins hormone balance, regular menstrual cycles, and proper ovulation, thereby influencing a woman’s ability to conceive and maintain a healthy pregnancy.
The Importance of Thyroid Health
Thyroid health is deeply interconnected with a woman’s fertility and hormonal balance.
The thyroid gland produces hormones (T3 and T4) that regulate metabolism, influence ovulation, and affect the health of the uterine lining. When the thyroid is underactive (hypothyroidism) or overactive (hyperthyroidism), it can cause irregular menstrual cycles, difficulty conceiving, and even complications during pregnancy.
Additionally, imbalances in thyroid hormones may interfere with the delicate interplay between the brain’s signaling hormones and the ovaries, potentially leading to disrupted ovulation and lowered progesterone levels—both key factors in achieving and maintaining a healthy pregnancy.
Optimizing thyroid function can improve energy levels, stabilize mood, and support a more regular menstrual cycle, all of which are crucial for fertility
Ensuring adequate intake of nutrients like iodine, selenium, zinc, and vitamin D is essential for proper thyroid hormone production and conversion. Likewise, managing stress, incorporating gentle exercise, and addressing gut health can foster an environment where the thyroid can thrive.
By placing a priority on thyroid health, women set a strong foundation for hormonal balance, more predictable ovulation, and enhanced fertility outcomes.
Your thyroid is the gland that acts like your body's thermostat.
When metabolism is too low, your brain initiates a hormone cascade to “turn up the heat”. When your metabolism is too high, thyroid hormones will be deactivated so they cannot signal.
A healthy thyroid can respond to these fluctuations and keep everything in balance.
Thyroid dysfunction is either HYPO (too low) or HYPER (too high).
Thyroid Markers
*tested with complete thyroid panel
THYROID RELEASING HORMONE
whentheTRHsignalis“off”,soistherestofthecascade
THYROID STIMULATING HORMONE*
if TSH is really high or really low, then the thyroid is likely not receiving its signals
TOTAL T4 & T3*
bound & circulating levels of thyroid hormones that give a general idea of thyroid function
FREE T4 & T3*
unbound & circulating levels of thyroid hormones that can signal to body cells
THYROID BINDING GLOBULIN* too much TBG will bind & prevent T4 & T3 from signaling
THYROID ANTIBODIES*
TPO,TG,andTSHRantibodiesarehighwhenthebodystartstoattackthe thyroid,oftenbeforeanyothersymptomsarepresent
10 Nutritional and Lifestyle Strategies that Support Optimal Thyroid Function:
Ensure Adequate Iodine Intake: Iodine is a key building block of thyroid hormones. Including sea vegetables (like kelp), iodized salt (in moderation), or supplementation under medical guidance can maintain adequate iodine levels.
Optimize Selenium and Zinc: These minerals help convert T4 to the more active T3 hormone and protect against oxidative stress. Brazil nuts (for selenium), pumpkin seeds, and oysters (for zinc) are good sources.
Get Enough Vitamin D: Adequate vitamin D supports proper thyroid hormone receptor function. Moderate sun exposure, fatty fish, or supplementation can help maintain healthy levels.
Consume Quality Protein and Healthy Fats: Lean proteins (eggs, fish, legumes) and healthy fats (avocado, extra-virgin olive oil) support hormone synthesis and overall metabolic health.
Balance Blood Sugar: Stabilizing blood sugar through balanced meals rich in fiber, protein, and healthy fats can reduce stress on the body, indirectly supporting thyroid function.
Limit Goitrogens in Excess: Foods like raw cruciferous vegetables (kale, broccoli) can interfere with thyroid hormone production if eaten in very large amounts. Lightly cooking them reduces this effect.
Support Gut Health: A healthy gut microbiome influences thyroid hormone metabolism. Fermented foods (yogurt, sauerkraut) and prebiotic fibers (onions, garlic) can promote a balanced microbiome.
Manage Stress Levels: Chronic stress increases cortisol, which can hinder thyroid hormone conversion and receptor sensitivity. Mindfulness, yoga, or short nature walks can help lower stress.
Engage in Moderate Exercise: Regular physical activity supports healthy metabolism, improves insulin sensitivity, and can positively influence thyroid hormone levels and function.
Prioritize Sleep: Aim for 7–9 hours of quality sleep, as poor sleep can disrupt the hypothalamicpituitary-thyroid axis and lead to hormone imbalances that affect thyroid health.
CHAPTER 7: BUILDING YOUR FERTILITY-FIRST PLAN
Step-by-Step Integration:
Labs & Genetic Testing: Start by understanding your current health status through your lab work, functional testing, and unique genetic SNPs.
Nutrient-Dense Meals: Incorporate targeted foods.
Lifestyle Calibration: Add daily sunlight, moderate exercise, and stress management.
Supplementation: Fill in nutritional gaps and support genetic variants.
Tracking & Adjusting: Keep a journal of cycle changes, energy levels, mood, and sleep.
Case Study Example: Meet “Sarah,” a 34-year-old working mother with MTHFR and COMT variants.
After integrating more leafy greens, taking a methylated B vitamin supplement, practicing yoga, and improving her sleep routine, she noticed more regular cycles and improved mood and energy.
CHAPTER 8: RESOURCES AND NEXT STEPS
Where to Get Tested
& Considerations When Choosing A Company:
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• It is important to remember that not all lab testing companies are accurate in the interpretation of your genetic data. For instance, 23andme, a popular genetics company has about 50% accuracy in the assessment of genes. Choose reputable genetic testing labs such as 3x4 Genetics and Intellxx DNA. These are companies I use in my practice!
Partner with holistic clinicians or functional medicine practitioners who can interpret results.
Before purchasing genetic lab services from a company, it’s essential to understand their data handling and privacy policies. Consider these following points:
Data Ownership and Usage: Clarify who owns your genetic data after testing and how the company may use it for research, product development, or third-party partnerships. Ask whether they share or sell de-identified data to external organizations.
Privacy Policies and Confidentiality: Review their privacy policy to ensure it aligns with rigorous standards. Check if they comply with regulations like HIPAA (in the U.S.) or GDPR (in the EU), and understand what safeguards are in place to prevent unauthorized access to your genetic information.
Data Storage and Security Measures: Find out where and how your data will be stored, whether it’s encrypted, and what security protocols they follow to protect against breaches. Ask if they have a clear data retention policy and a plan for data deletion at your request.
Re-Testing and Secondary Analysis: Confirm if you can request the raw genetic data and whether you have the option to delete it or have it re-tested or analyzed by another provider. Understand any potential costs associated with additional services.
Scientific Validity and Accreditation: Check the company’s credentials— whether their labs are CLIA-certified or accredited by reputable organizations. Inquire about the scientific validity and accuracy of their tests, how they ensure quality control, and if they involve trained genetic counselors or healthcare professionals for result interpretation.
Transparency and Communication: Look into how clearly the company communicates its testing methods, limitations, and the meaning of results. Determine if they offer support, such as genetic counseling or customer service, to help you understand your data.
Policies on Updates and Changes: Understand what happens if the company updates their analysis or discovers new insights. Will they notify you, and can you opt in or out of receiving updated interpretations?
CONCLUSION
Your genes provide a roadmap—an inside look at how your body processes nutrients and influences your fertility. By leveraging nutrigenomics, you’re no longer in the dark about why certain diets or supplements may not have worked in the past. Instead, you can tailor your approach to what your body truly needs. Remember, small, consistent changes lead to profound transformations. Your DNA is just a starting point. Armed with this knowledge, you can rewrite your health story and move confidently toward your fertility goals. “Your DNA is not your destiny—take charge of your fertility journey today!”
REFERENCES
This comprehensive Ebook provides both the science and practical tools to help women leverage nutrigenomics for better hormonal health and fertility. Below is a selection of reputable peer-reviewed articles, textbooks, and authoritative sources related to nutrigenomics, fertility, and functional medicine. These references can serve as a foundation for further research and validation of the concepts discussed in the Ebook.
Peer-Reviewed Articles:
Fenech M, El-Sohemy A, Cahill L, et al. Nutrigenetics and Nutrigenomics: Viewpoints on the Current Status and Applications in Nutrition Research and Practice. JNutrigenetNutrigenomics. 2011;4(2):69–89. doi:10.1159/000327772
Corella D, Ordovas JM. Nutrigenomics in Cardiovascular Medicine. Circ CardiovascGenet.2009;2(6):637-651. doi:10.1161/CIRCGENETICS.109.872234
Simopoulos AP. Genetics and Nutrition: Nutrigenomics and Nutrigenetics. WorldRevNutrDiet.2010;101:23–28. doi:10.1159/000310337
Authoritative Organizations:
• • AmericanSocietyforNutrition(ASN): https://nutrition.org/ EuropeanNutrigenomicsOrganisation(NuGO): https://www.nugo.org/
Books:
• Chavarro JE, Willett WC, Skerrett PJ. TheFertilityDiet:Groundbreaking ResearchRevealsNaturalWaystoBoostOvulationandImproveYourChances ofGettingPregnant.McGraw-Hill Education; 2009.
Peer-Reviewed Articles:
Chavarro JE, Rich-Edwards JW, Rosner BA, Willett WC. Diet and Lifestyle in the Prevention of Ovulatory Disorder Infertility. ObstetGynecol. 2007;110(5):1050-1058. doi:10.1097/01.AOG.0000287293.25465.e1
Jones DS, Quinn S. Textbook of Functional Medicine: A Dynamic Model for Holistic Health. JAlternComplementMed.2010;16(8):843–844.
(Commentary on one of the standard references used by functional medicine practitioners.)
Ménézo YJR, Elder K, Cohen M. Nutritional and Metabolic Support for the Peri-Conceptional Period and Beyond: A Snapshot of Current Knowledge. ReprodBiomedOnline.2015;30(6):563-580.
doi:10.1016/j.rbmo.2015.02.006
Nassan FL, Chavarro JE, Tanrikut C. Diet and Lifestyle Factors in Male Fertility: Where Are We Now and Where Do We Go from Here? Fertil Steril. 2018;110(4):568-579. doi:10.1016/j.fertnstert.2018.05.046
Vujkovic M, de Vries JH, Lindemans J, et al. The Impact of a Preconceptional Mediterranean Diet on Fertility Parameters: A Prospective Cohort Study. Hum Reprod. 2010;25(2):350-358. doi:10.1093/humrep/dep366
Textbooks & Authoritative Sources:
1. 2.
3. Pizzorno JE, Murray MT. TextbookofNaturalMedicine.5th ed. Elsevier; 2020.
A comprehensive reference on naturopathic and functional medicine approaches, including nutrition and lifestyle strategies for various health conditions, including fertility.
Bland JS. TheDiseaseDelusion:ConqueringtheCausesofChronicIllnessfor aHealthier,Longer,andHappierLife.Harper Wave; 2014.
Written by a pioneer in functional medicine, this book provides insights into personalized health strategies based on genetics and lifestyle.
InstituteforFunctionalMedicine(IFM): https://www.ifm.org/
Offers a wealth of resources, training, and research articles on functional medicine principles, including hormone balance and fertility.
Nutrigenomics and Fertility Combined
1. 2. Ramezani Tehrani F, Rashidkhani B, et al. Genetic Polymorphisms, Nutritional Factors, and Their Interactions in Female Reproductive Disorders. JReprod Infertil.2014;15(3):131-144.
Altmäe S, Laan M. Genetics, Epigenetics, and Nutritional Factors Contributing to Ovarian Function and Female Fertility. Nutrients. 2020;12(11):3397. doi:10.3390/nu12113397
These sources represent a starting point for delving deeper into the scientific literature supporting the relationship between genetics, nutrition, lifestyle factors, and fertility outcomes. They also illustrate the evidence-based underpinnings of a functional medicine approach to hormone optimization and reproductive health.
