123 | id == 123
123 | category_id == 15
123 | category_order == 11
123 | category_name == Diet
123 | category_color == #C47AC0
123 | slug == MCM6-lactose-intolerance
123 | title == Should You Avoid Dairy? The Genetics of Lactose Intolerance (MCM6)
123 | meta_description == You might not do well with dairy, but can your genes tell you for certain whether you are lactose intolerant? Find out here.
123 | summary == <p>Do you somehow <em>know</em> that you don&rsquo;t do well with dairy but still indulge in it from time to time? If you get stomach upset after a few too many dairy &ldquo;treats,&rdquo; you&rsquo;re in the majority, and your ancestors might be to blame. Find out how the MCM6 and LCT genes play in.</p>
123 | overall_score_text == Your overall score
123 | image == https://sd-selfdecode-assets-prod.s3.amazonaws.com/blog/background/MCM6-Food-Intolerance-Lactose-dairy.jpg
123 | author_id == 5
123 | author_name == Ana Aleksic
123 | author_title == MS (Pharmacy)
123 | author_order == 20
123 | author_photo == https://sd-selfdecode-assets-prod.s3.amazonaws.com/blog/author-photo/Ana.jpg
123 | author_intro == <p><strong>Ana received her MS in Pharmacy from the University of Belgrade.</strong></p>    <p>Ana has many years of experience in clinical research and health advising. She loves communicating science and empowering people to achieve their optimal health. Ana spent years working with patients who suffer from various mental health issues and chronic health problems. She is a strong advocate of integrating scientific knowledge and holistic medicine.</p>
123 | reviewer == None
123 | medical_reviewer_id == 11
123 | medical_reviewer_name == Puya Yazdi
123 | medical_reviewer_title == MD
123 | publish_date == 2020
123 | publish_date == 3
123 | publish_date == 19
123 | avg_rating == 5.0
123 | tags_id == 329
123 | tags_name == Dairy
123 | tags_id == 330
123 | tags_name == Food Intolerance
123 | tags_id == 23
123 | tags_name == Food Sensitivity
123 | tags_id == 194
123 | tags_name == Gut Health
123 | tags_id == 328
123 | tags_name == Lactose Intolerance
123 | tags_id == 327
123 | tags_name == LCT Gene
123 | tags_id == 326
123 | tags_name == MCM6 Gene
123 | permissions_favorite == False
123 | permissions_rate == False
123 | content_article == <h2><span style="font-weight: 400;">Lactose Intolerance: You Either Have or You Don&rsquo;t?</span></h2> <p><span style="font-weight: 400;">The typical scenario goes: you&rsquo;re </span><em><span style="font-weight: 400;">almost</span></em><span style="font-weight: 400;"> certain that you don&rsquo;t tolerate dairy. You don&rsquo;t even like it that much. But, every once in a blue moon, you give in to the temptation to have a big latte or ice cream.&nbsp;</span></p> <p><span style="font-weight: 400;">That&rsquo;s when the same annoying symptoms come back:</span><strong> stomach pain, bloating, diarrhea, gas, and nausea</strong><span style="font-weight: 400;">. Only sometimes--such as when your diary portions are smaller--you seem to do fine. What is going on? Is it lactose intolerance or not? [</span><a href="https://www.niddk.nih.gov/health-information/digestive-diseases/lactose-intolerance"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></p> <p><span style="font-weight: 400;">As with most </span><a href="https://selfhacked.com/blog/food-allergy-vs-food-intolerance/"><span style="font-weight: 400;">food intolerances</span></a><span style="font-weight: 400;">, diagnosing lactose intolerance is not straightforward. Your doctor will ask about your symptoms and probably suggest that you go through a dairy avoidance phase, possibly followed by some tests [</span><a href="https://www.niddk.nih.gov/health-information/digestive-diseases/lactose-intolerance"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].&nbsp;</span></p> <p><strong>Although other factors can cause lactose intolerance, genetics is the main contributor in most cases</strong><span style="font-weight: 400;"> [</span><a href="https://www.niddk.nih.gov/health-information/digestive-diseases/lactose-intolerance/symptoms-causes"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4899171/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">However, there&rsquo;s not just one type of lactose intolerance--nor is there just one type of genetic variation that can contribute to it. Your genes can also send mixed signals, making you only </span><em><span style="font-weight: 400;">somewhat </span></em><span style="font-weight: 400;">lactose intolerant. As you age, these genes become even less active, worsening intolerance symptoms [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4586527/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4899171/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].&nbsp;</span></p> <p><span style="font-weight: 400; background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">People with lactose intolerance experience gut issues when they consume large amounts of lactose-containing dairy products. Genetics is the main culprit in most cases.&nbsp;</span></p> <h2><span style="font-weight: 400;">The Genetics of Lactose Intolerance (MCM6 &amp; LCT Genes)</span></h2> <h3><span style="font-weight: 400;">Lactose &amp; Lactase</span></h3> <p><strong>Lactose</strong><span style="font-weight: 400;"> is a sugar found only in milk and dairy.&nbsp;</span></p> <p><span style="font-weight: 400;">The only enzyme that can digest lactose is called </span><strong>lactase</strong><span style="font-weight: 400;">. It works by breaking down lactose into </span><a href="https://selfhacked.com/blog/glucose/"><span style="font-weight: 400;">glucose</span></a><span style="font-weight: 400;"> and galactose, simple sugars that your intestines can absorb. If there&rsquo;s not enough lactase in the gut, lactose sticks around and triggers the typical side effects of intolerance.&nbsp;</span></p> <p><span style="font-weight: 400;">As undigested lactose moves along the digestive tract, it attracts water, making watery diarrhea likely. Once lactose reaches the large intestine, </span><a href="https://selfhacked.com/blog/probiotics-good-bacteria/"><span style="font-weight: 400;">probiotic</span></a><span style="font-weight: 400;"> bacteria ferment it, releasing gas. This leads to bloating, pain, and sluggish digestion [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4586527/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4586575/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/25625576?dopt=Abstract"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].&nbsp;&nbsp;</span></p> <p><span style="font-weight: 400;">Symptoms of lactose intolerance typically do not occur until lactase activity drops to under 50% [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4586575/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h3><span style="font-weight: 400;">The Lactase (LCT) Gene</span></h3> <p><strong>The gene that codes for lactase is called LCT.</strong><span style="font-weight: 400;"> It is active in cells that line the small intestine [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4899171/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].&nbsp;</span></p> <p><span style="font-weight: 400;">In most mammals, LCT gets activated before birth, remains high during the nursing period, and then takes a steep drop after weaning. Thus, most mammals become lactose intolerant once they grow up. This phenomenon is also called</span><em><span style="font-weight: 400;"> lactase non-persistence</span></em><span style="font-weight: 400;"> [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4899171/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].&nbsp;</span></p> <p><span style="font-weight: 400;">Humans seem to be the only exception. And even so, the ability to continue making lactase into adulthood or </span><em><span style="font-weight: 400;">lactase persistence</span></em><span style="font-weight: 400;"> in humans is relatively uncommon on a global scale.&nbsp;</span></p> <p><span style="font-weight: 400;">Usually, you&rsquo;ll hear that over 70% of adults worldwide have lactose intolerance. While this is true, it is a very rough estimate. In reality, anywhere from 5% to almost 100% of adults have lactose intolerance, with huge differences between different populations [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4586527/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">In the USA, over 30 million people have some degree of lactose intolerance by age 20 [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4899171/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/29425071"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">At first thought, it would make sense that problems with the gene that makes lactase (LCT) form the genetic basis of lactose intolerance. But that&rsquo;s usually not the case!</span></p> <p><span style="font-weight: 400;">Lactose intolerance due to LCT gene variations (</span><em><span style="font-weight: 400;">congenital lactase deficiency</span></em><span style="font-weight: 400;">) is rare, evident from birth, and causes severe diarrhea [</span><a href="https://ghr.nlm.nih.gov/condition/lactose-intolerance"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].&nbsp;</span></p> <p><strong>The most common type of lactose intolerance is due to variations in the MCM6 gene </strong><span style="font-weight: 400;">[</span><a href="https://ghr.nlm.nih.gov/condition/lactose-intolerance#genes"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].&nbsp;</span></p> <p><span style="font-weight: 400; background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">The LCT gene produces the lactase enzyme, which digests lactose. Variations in the LCT gene are rare, though.&nbsp;</span></p> <h3><span style="font-weight: 400;">The MCM6 Gene: the Master &ldquo;Switch&rdquo; for Lactose Digestion</span></h3> <p><span style="font-weight: 400;">MCM6 works as a sort of a proxy for the lactase (LCT) gene. Many genes have such proxies nearby on DNA that scientists call </span><em><span style="font-weight: 400;">regulatory elements</span></em><span style="font-weight: 400;">.</span><strong> Each person&rsquo;s </strong><a href="../../gene/mcm6/"><strong>MCM6 gene</strong></a><strong> sequence acts as the master &ldquo;switch&rdquo; for their LCT activity</strong><span style="font-weight: 400;"> [</span><a href="https://ghr.nlm.nih.gov/condition/lactose-intolerance#genes"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4899171/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">MCM6-related lactose intolerance appears in adulthood and gets worse with aging. Lactase activity typically drops to 5%-10% of what it is in babies [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4586527/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Rare MCM6 variations might make some people able to handle large amounts of lactose-containing dairy well into old age.&nbsp;&nbsp;</span></p> <p><span style="font-weight: 400; background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">Lactose intolerance is usually due to MCM6 gene variations. MCM6 controls lactase gene activity.&nbsp;</span></p> <h3><span style="font-weight: 400;">Evolutionary Perspective--Are Your Ancestors to Blame?</span></h3> <p><span style="font-weight: 400;">Humans became capable of digesting lactose into adulthood recently on an evolutionary scale: about 5,000 to 8,000 years ago [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3048992/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">It&rsquo;s likely that all humans who walked this Earth over 10,000 years ago were lactose-intolerant hunter-gatherers. But by 4000 BC, a shift occurred in Europe: farming became the norm. Hunter-gatherer societies were pushed out of the picture [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3048992/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></p> <p><span style="font-weight: 400;">This overlaps with the origins of animal domestication and the practice of dairying. Scientists proposed that lactose digestion emerged as an evolutionary advantage. It likely helped some of our ancestors survive during times of famine [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4586527/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].&nbsp;</span></p> <p><strong>Fast forward to the modern era, people who can digest lactose are thought to be descendants of those early dairy farmers</strong><span style="font-weight: 400;">. This might explain why the lactase-persistence MCM6 variants are more common among people of European descent [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4586527/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].&nbsp;</span></p> <p><span style="font-weight: 400;">Remember, though, that there&rsquo;s still a lot we don&rsquo;t know about the evolutionary and genetic origins of lactase persistence. Other theories might provide more accurate answers with additional research.&nbsp;</span></p> <p><span style="font-weight: 400; background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">If your genes don&rsquo;t tolerate dairy, it&rsquo;s fair to say that you can blame your distant ancestors. They probably didn&rsquo;t have to rely on dairy to survive and could get plenty of nutrients from other sources.&nbsp;</span></p> <h3><span style="font-weight: 400;">Limitations&nbsp;</span></h3> <p><span style="font-weight: 400;">Have in mind that</span><strong> other compounds in milk can also trigger unwanted reactions</strong><span style="font-weight: 400;">. Some people are allergic to cow&rsquo;s milk. Others may be intolerant to cow&rsquo;s milk protein (casein) and the symptoms are similar to lactose intolerance. Lactose intolerance can also be confused with other gut disorders [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/21575008"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Additionally, </span><strong>not all types of lactose intolerance are genetic</strong><span style="font-weight: 400;">. Damage to the small intestine and premature birth can also cause lactose intolerance in some cases [</span><a href="https://www.niddk.nih.gov/health-information/digestive-diseases/lactose-intolerance/symptoms-causes"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].&nbsp;</span></p> <p><strong>If you experience digestive symptoms after eating dairy, it&rsquo;s important to see a doctor and get adequate diagnosis and treatment.&nbsp;</strong></p> <h2><span style="font-weight: 400;">MCM6: Beyond Lactose Intolerance&nbsp;</span></h2> <p><span style="font-weight: 400;">Scientists recently uncovered that MCM6 gene variants may also impact your </span><a href="https://www.selfhacked.com/blog/gut-bacteria-microbiome/"><span style="font-weight: 400;">gut microbiome</span></a><span style="font-weight: 400;"> and ability to </span><a href="http://selfhacked.com/blog/a-comprehensive-list-of-effective-ways-to-lose-weight/"><span style="font-weight: 400;">lose weight</span></a><span style="font-weight: 400;"> on a high-protein diet. Read more about this little-known aspect of MCM6 <a href="../article/mcm6-protein-intake-gut-microbiome-124" target="_blank" rel="noopener">in this post</a>.&nbsp;</span></p> <h2><span style="font-weight: 400;">Your MCM6 Results for Lactose Intolerance</span></h2> <p><em><span style="font-weight: 400;">You can see your genotypes for </span></em><a href="../../gene/mcm6/"><em><span style="font-weight: 400;">MCM6</span></em></a><em><span style="font-weight: 400;"> in the table below. However, keep in mind that these associations are based on studies from certain ethnic populations&mdash;so you should interpret your results with caution if you are not descended from one of these specific groups!</span></em></p> <p><span style="font-weight: 400;">*7908517109625748*</span></p> <h3><span style="font-weight: 400;">SNP Summary and Table</span></h3> <p><strong>Primary SNP: MCM6 </strong><a href="../../snp/rs4988235/"><strong>rs4988235&nbsp;</strong></a></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;AA&rsquo; = Can digest milk (lactase persistence)</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;AG&rsquo; = Likely can digest milk, but slight lactose intolerance is possible</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">The &lsquo;A&rsquo; allele is more common in people of European descent&nbsp;&nbsp;</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;GG&rsquo; = Likely to be lactose intolerant; more common in people of Asian and African descent</span></li> </ul> <p><strong>Other Important SNPs:</strong></p> <p><strong>MCM6 </strong><a href="../../snp/rs182549/"><strong>rs182549</strong></a></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;TT&rsquo; and &lsquo;TC&rsquo; = Likely can digest milk (lactase persistence);&nbsp;</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;CC&rsquo; = Likely to be lactose intolerant</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Inherited together with the previous SNP (rs4988235)</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">May only apply to people of European ancestry</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Unlikely to predict lactose intolerance in sub-Saharan Africans and Tibetans&nbsp;&nbsp;</span></li> </ul> <p><strong>MCM6 </strong><a href="../../snp/rs41380347/"><strong>rs41380347</strong></a></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;CC&rsquo; and &lsquo;CA&rsquo; = Ability to digest milk (lactase persistence)</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;AA&rsquo; = Possibly lactose intolerance</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Over 99% of people are &lsquo;AA&rsquo;</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Associations likely apply only to sub-Saharan Africans</span></li> </ul> <p><strong>MCM6 </strong><a href="../../snp/rs145946881/"><strong>rs145946881</strong></a></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;CG&rsquo; and &lsquo;GG&rsquo; = Ability to digest milk (lactase persistence)</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;CC&rsquo; = Possibly lactose intolerance</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Over 99% of people are &lsquo;CC&rsquo;</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Associations likely apply only to sub-Saharan Africans</span></li> </ul> <h3><span style="font-weight: 400;">Population Frequency</span></h3> <p><span style="font-weight: 400;">Lactose intolerance is most common in American Indians and Asians. Additionally, up to 80% of Blacks, Arabs, and Latinos have lactose intolerance. Prevalence is lowest among people who are from, or whose families are from, Europe--especially northwestern Europe [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4586527/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">*9883980122668661*</span></p> <h2><span style="font-weight: 400;">Recommendations to Improve Lactose Intolerance&nbsp;</span></h2> <p><span style="font-weight: 400;">*6247754854201466*</span></p> <h3><span style="font-weight: 400;">Diet</span></h3> <p><span style="font-weight: 400;">According to the evidence, the following dietary approach may be beneficial if you have suspected lactose intolerance [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4066025/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">Step 1: Go on a temporary lactose-free diet to get symptom relief</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Step 2: Gradually reintroduce lactose without exceeding your individual threshold</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Step 3: Make some dietary modifications (choosing fermented and low-lactose dairy)</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Step 4: Supplementation (only if you don&rsquo;t get relief from steps 1-3)</span></li> </ul> <p><span style="font-weight: 400;">Studies suggest that </span><strong>reintroducing lactose</strong><span style="font-weight: 400;"> supports the growth of lactose-digesting bacteria in the colon, which might reduce intolerance symptoms--a process referred to as </span><em><span style="font-weight: 400;">colonic adaptation</span></em><span style="font-weight: 400;"> [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/31175813"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></p> <p><span style="font-weight: 400;">On the other hand, complete lactose avoidance may eventually result in the loss of colonic adaptation. Thus, going lactose-free for a long time may lower your lactose threshold [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/31175813"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><strong>Most people with lactose intolerance retain some lactase activity </strong><span style="font-weight: 400;">and can ingest 12 g of lactose per day without experiencing adverse symptoms. That&rsquo;s equivalent to one cup of milk, a whopping 500 g of cheddar cheese, and even larger amounts of mozzarella. </span><a href="https://selfhacked.com/blog/ghee-butter/"><span style="font-weight: 400;">Ghee</span></a><span style="font-weight: 400;"> and aged cheeses like Swiss Emmental, Brie, and Blue cheese contain tiny amounts of lactose [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4066025/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.dairynutrition.ca/scientific-evidence/lactose-intolerance-and-milk-allergy/lactose-intolerance-health-authorities-recommendations"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].&nbsp;</span></p> <p><strong>Fermented and aged dairy foods</strong><span style="font-weight: 400;"> are made using processes that break down much of the lactose in milk. They also contain active microbial lactase and are quicker to digest [</span><a href="https://ghr.nlm.nih.gov/condition/lactose-intolerance"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/29425071"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Experts also recommend consuming milk with other foods and spacing out your dairy by adding a bit to each meal [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4586527/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4066025/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].&nbsp;</span></p> <h3><span style="font-weight: 400;">Supplements</span></h3> <h4><span style="font-weight: 400;">Lactase&nbsp;</span></h4> <p><span style="font-weight: 400;">Lactase supplements are meant to replace a lack of this enzyme in the gut in lactose-intolerant people. They should be taken together with milk and dairy [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4066025/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h4><span style="font-weight: 400;">Prebiotics</span></h4> <p><span style="font-weight: 400;">According to one study, prebiotic supplements may enhance colonic adaptation, possibly reducing abdominal pain from reintroducing lactose [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6669050/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h4><span style="font-weight: 400;">Probiotics</span></h4> <p><span style="font-weight: 400;">A recent systematic review of 15 clinical studies concluded that the following </span><a href="https://selfhacked.com/blog/probiotics-good-bacteria/"><span style="font-weight: 400;">probiotic strains</span></a><span style="font-weight: 400;"> may help with lactose intolerance (ordered by the level of evidence supporting their use) [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/29425071"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]:</span></p> <ol> <li style="font-weight: 400;"><a href="https://selfhacked.com/blog/b-longum/"><em><span style="font-weight: 400;">Bifidobacterium longum</span></em></a><span style="font-weight: 400;">: transmitted from mother to child during vaginal birth and breastfeeding, this probiotic strain can ferment many carbohydrates.</span></li> <li style="font-weight: 400;"><a href="https://selfhacked.com/blog/b-animalis/"><em><span style="font-weight: 400;">Bifidobacterium animalis</span></em></a><span style="font-weight: 400;">: among the most common probiotics in our gut.</span></li> <li style="font-weight: 400;"><a href="https://selfhacked.com/blog/l-delbrueckii/"><em><span style="font-weight: 400;">Lactobacillus bulgaricus</span></em></a><span style="font-weight: 400;">: first discovered in fermented sour milk.</span></li> <li style="font-weight: 400;"><a href="https://selfhacked.com/blog/l-reuteri/"><em><span style="font-weight: 400;">Lactobacillus reuteri</span></em></a><span style="font-weight: 400;">: found in the gut, but not all people have it.&nbsp;</span></li> <li style="font-weight: 400;"><a href="http://selfhacked.com/blog/l-acidophilus/"><em><span style="font-weight: 400;">Lactobacillus acidophilus</span></em></a><span style="font-weight: 400;">: used in the dairy industry and found in the gut and mouth.</span></li> <li style="font-weight: 400;"><a href="http://selfhacked.com/blog/l-rhamnosus/"><em><span style="font-weight: 400;">Lactobacillus rhamnosus</span></em></a><span style="font-weight: 400;">: found in the gut and in dairy and surprisingly resistant to stomach acid.</span></li> <li style="font-weight: 400;"><a href="https://selfhacked.com/blog/s-boulardii/"><em><span style="font-weight: 400;">Saccharomyces </span></em></a><a href="http://selfhacked.com/blog/s-boulardii/"><em><span style="font-weight: 400;">boulardii</span></em></a><span style="font-weight: 400;">: a yeast that aids digestion.&nbsp;</span></li> <li style="font-weight: 400;"><a href="https://selfhacked.com/blog/s-thermophilus/"><em><span style="font-weight: 400;">Streptococcus thermophilus</span></em></a><span style="font-weight: 400;">: found in fermented dairy and used to make yogurt.&nbsp;</span></li> </ol> <h4><span style="font-weight: 400;">Other&nbsp;</span></h4> <p><span style="font-weight: 400;">Lactose intolerance may reduce dietary </span><a href="https://selfhacked.com/blog/calcium-101/"><span style="font-weight: 400;">calcium</span></a><span style="font-weight: 400;"> and </span><a href="http://selfhacked.com/blog/35proven-health-benefits-vitamin-d-part-1/"><span style="font-weight: 400;">vitamin D</span></a><span style="font-weight: 400;"> intake. Consider supplementing if you can&rsquo;t get enough of these nutrients from diet and </span><a href="https://selfhacked.com/blog/avoiding-sun-will-kill-14-proven-science-based-health-benefits-sun/"><span style="font-weight: 400;">sun</span></a><span style="font-weight: 400;"> exposure [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4066025/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.niddk.nih.gov/health-information/digestive-diseases/lactose-intolerance%5C"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]. </span></p>
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123 | content_learn_more_9883980122668661_text == Based on the variants we looked at, your MCM6 gene predisposes you to slight lactose intolerance. Depending on your symptoms and individual tolerance threshold, dietary lactose avoidance followed by reintroduction may help. Lactase, prebiotic, and probiotic supplements may also be beneficial. Keep scrolling to find out more.
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rsIDs = rs4988235,rs182549,rs145946881,rs41380347
rsStatus = rs4988235,MCM6,chr2,135851076,G,A,C,T,5,26,HET
rsStatus = rs182549,MCM6,chr2,135859184,C,T,,,3,29,HET
rsStatus = rs145946881,MCM6,chr2,135851176,C,G,T,,24,0,Normal
rsStatus = rs41380347,MCM6,chr2,135851081,A,C,G,,31,0,Normal
