215 | id == 215
215 | category_id == 18
215 | category_order == 15
215 | category_name == Weight
215 | category_color == #C47AC0
215 | slug == VDR-obesity-fat
215 | title == Can This Gene Prevent You From Burning Fat? (VDR)
215 | meta_description == The VDR gene helps produce the vitamin D receptor. Click to learn about its link with obesity and get gene-based tips.
215 | summary == <p style="text-align:justify"><strong>The <em>VDR</em> gene helps produce the vitamin D receptor and crucial roles in immunity, bone health, and metabolism. Read on to learn about the surprising link between this gene and obesity.</strong></p>
215 | overall_score_text == Your Obesity Score (Based on VDR Gene)
215 | image == https://sd-selfdecode-assets-prod.s3.amazonaws.com/blog/background/VDR--Weight.jpg
215 | author_id == 9
215 | author_name == Aleksa Ristic
215 | author_title == MS (Pharmacy)
215 | author_order == 45
215 | author_photo == https://sd-selfdecode-assets-prod.s3.amazonaws.com/blog/author-photo/Aleksa.jpg
215 | author_intro == <p><strong>Aleksa received his MS in Pharmacy from the University of Belgrade, his master thesis focusing on protein sources in plant-based diets.</strong>&nbsp;&nbsp;</p>    <p>Aleksa is passionate about herbal pharmacy, nutrition, and functional medicine. He found a way to merge his two biggest passions&mdash;writing and health&mdash;and use them for noble purposes. His mission is to bridge the gap between science and everyday life, helping readers improve their health and feel better.</p>
215 | reviewer == None
215 | medical_reviewer_id == 11
215 | medical_reviewer_name == Puya Yazdi
215 | medical_reviewer_title == MD
215 | publish_date == 2020
215 | publish_date == 6
215 | publish_date == 15
215 | avg_rating == 5.0
215 | tags_id == 186
215 | tags_name == BMI
215 | tags_id == 462
215 | tags_name == Body Fat
215 | tags_id == 175
215 | tags_name == Coffee
215 | tags_id == 270
215 | tags_name == EGCG
215 | tags_id == 305
215 | tags_name == Fat burning
215 | tags_id == 290
215 | tags_name == Mediterranean diet
215 | tags_id == 165
215 | tags_name == Obesity
215 | tags_id == 491
215 | tags_name == UCP proteins
215 | tags_id == 231
215 | tags_name == VDR gene
215 | tags_id == 232
215 | tags_name == Vitamin D
215 | tags_id == 184
215 | tags_name == Weight Loss
215 | permissions_favorite == False
215 | permissions_rate == False
215 | content_article == <p><em><span style="font-weight: 400;">This article is for informational purposes only. None of the information here should be taken as medical advice. If you are struggling to maintain a healthy weight, seek medical help. </span></em><em><span style="font-weight: 400;">Keep in mind that these results are based on association studies, which are correlative and aren&rsquo;t necessarily causative. Any single genetic variant will typically contribute only a small proportion to the overall risk of the condition, and non-genetic factors play a large role in developing a condition as well. Therefore, just because you have one of these genotypes does not necessarily mean you are at an increased risk of developing this condition!</span></em></p> <table style="width: 90%; border-collapse: collapse; margin-left: auto; margin-right: auto;" border="1" cellpadding="10"> <tbody> <tr style="height: 54px;"> <td style="width: 100%; text-align: justify; height: 54px;"><span style="font-weight: 400;"><strong>Note:</strong> The </span><em><span style="font-weight: 400;">VDR</span></em><span style="font-weight: 400;"> gene is mentioned in the </span><strong><em><a href="https://get.selfdecode.com/minerals/">Essential Minerals DNA Wellness Report</a></em></strong><span style="font-weight: 400;">, along with many other genes. If you're looking for a comprehensive report on how to optimize the essential mineral levels in your body, check it out!</span></td> </tr> </tbody> </table> <p>&nbsp;</p> <h2><strong>What is the VDR Gene?</strong></h2> <p><span style="font-weight: 400;">The </span><a href="../article/vdr-longevity-85"><em><span style="font-weight: 400;">VDR</span></em></a><span style="font-weight: 400;"> gene encodes a protein called the </span><a href="http://selfhacked.com/blog/natural-ways-to-increase-calcitrol-and-vitamin-d-receptor-gene-expression/"><em><span style="font-weight: 400;">vitamin D receptor</span></em></a><span style="font-weight: 400;"> (VDR) or calcitriol receptor. The active form of </span><a href="https://selfhacked.com/blog/vitamin-d-dosage-sources-deficiency-toxicity/"><span style="font-weight: 400;">vitamin D</span></a><span style="font-weight: 400;"> and VDR form a complex that acts as a transcriptional factor, influencing the activity of various genes [</span><a href="https://ghr.nlm.nih.gov/gene/VDR"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].&nbsp;</span></p> <p><span style="font-weight: 400;">This complex has many biological effects, such as [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/10788778"><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;">Maintaining </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="https://selfhacked.com/blog/phosphorus/"><span style="font-weight: 400;">phosphorus</span></a><span style="font-weight: 400;"> levels in the blood</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Regulating bone formation</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Controlling cell growth and development</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Supporting the immune system</span></li> </ul> <p><span style="font-weight: 400;">Variations in the VDR gene have been associated with </span><a href="https://selfhacked.com/blog/lifestyle-diet-increase-longevity/"><span style="font-weight: 400;">longevity</span></a><span style="font-weight: 400;"> and disorders such as infection, cancer, and osteoporosis [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/27695504"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/26925631"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/29343720"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Emerging research has been studying the roles of vitamin D and VDR in fat tissue, with a profound impact on metabolism and weight control [</span><a href="https://pubmed.ncbi.nlm.nih.gov/28719363/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/27520301/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">The VDR gene encodes the vitamin D receptor. The vitamin D-VDR complex plays essential roles in bone health, immunity, metabolism, and more.</span></p> <h3><strong>VDR in Fat Tissue: Friend or Foe?</strong></h3> <p><span style="font-weight: 400;">Scientists are still figuring out the exact roles of vitamin D and VDR in the fat tissue. Activated VDR can both inhibit and support the development of fat cells, depending on other factors [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/16368784/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/18254883/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/12137940/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Interestingly, mice with over-active VDR spend less energy and become obese. On the other hand, mice lacking this receptor are leaner and have lower blood lipids. They have more active uncoupling proteins (UCPs), crucial for fat burning and energy production [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3190828/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2670625/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Clinical trials have confirmed the link between obesity and higher VDR expression in fat tissue. Excess VDR is associated with inflammation in fat cells, as measured by higher levels of </span><a href="../article/tnf-longevity-86"><span style="font-weight: 400;">TNF</span></a><a href="http://selfhacked.com/blog/supplements-lifestyle-factors-influence-tnf-interleukin-6-il-6/"><span style="font-weight: 400;">-a</span></a><span style="font-weight: 400;">, </span><a href="http://selfhacked.com/blog/interleukin-1/"><span style="font-weight: 400;">IL-1b</span></a><span style="font-weight: 400;">, and other cytokines [</span><a href="https://pubmed.ncbi.nlm.nih.gov/25706239/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6862513/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5921388/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">VDR has complex roles in the fat tissue. Excess levels may suppress fat burning and promote inflammation, potentially contributing to weight gain.</span></p> <p>&nbsp;</p> <h2><strong>The Link Between VDR Variants and Obesity</strong></h2> <p><span style="font-weight: 400;">Researchers have identified different SNPs in the VDR gene that may impact its function or activity. In this section, we will cover their association with obesity and body fat while mentioning notable limitations.</span></p> <h3><strong>TaqI (rs731236)</strong></h3> <p><span style="font-weight: 400;">When it comes to body-weight measures, TaqI or </span><a href="../../snp/rs731236/"><span style="font-weight: 400;">rs731236</span></a><span style="font-weight: 400;"> is one of the most studied VDR variants.</span></p> <p><span style="font-weight: 400;">Among 701 Spanish adults, those with the "A" allele had higher body weight. However, the effect was significant only in men [</span><a href="https://pubmed.ncbi.nlm.nih.gov/29032145/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">A study of 184 Greek participants confirmed those findings: people with this variant had two times higher odds of being obese. Each copy of the &ldquo;A&rdquo; allele was associated with a 3-point increase in body mass index (BMI) [</span><a href="https://pubmed.ncbi.nlm.nih.gov/23103831/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">The &ldquo;AA&rdquo; genotype correlated with a higher BMI in a study of 452 French subjects. Diabetes patients with this genotype had 4.6 times higher obesity rates [</span><a href="https://pubmed.ncbi.nlm.nih.gov/11454514/"><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, the &ldquo;GG&rdquo; genotype was associated with obesity among 300 men from Saudi Arabia, so the effect of this variant might depend on ethnicity [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5718843/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">The &ldquo;A&rdquo; allele at rs731236 (TaqI) may correlate with obesity among European descendants. The effect is more pronounced in men and diabetes patients.</span></p> <h3><strong>Fokl (rs2228570)</strong></h3> <p><span style="font-weight: 400;">In the Spanish study mentioned above, the &ldquo;G&rdquo; allele at </span><a href="../../snp/rs2228570/"><span style="font-weight: 400;">rs2228570</span></a><span style="font-weight: 400;"> showed a link with higher fat mass, independent of age or sex [</span><a href="https://pubmed.ncbi.nlm.nih.gov/29032145/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]. A trial of 517 healthy Chinese adults came to a similar conclusion [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6460735/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">In both studies, this SNP only correlated with body fat percentage and not weight (BMI).</span></p> <h3><strong>Rs3782905</strong></h3> <p><span style="font-weight: 400;">Another SNP in the VDR gene might influence body weight: </span><a href="../../snp/rs3782905/"><span style="font-weight: 400;">rs3782905</span></a><span style="font-weight: 400;"> was associated with BMI and waist circumference (WC) among 1,773 US women. Each copy of the </span>less common &ldquo;C&rdquo; allele<span style="font-weight: 400;"> implied a 2.21-cm increase in WC, which is a measure of abdominal obesity [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3001595/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">Two more VDR SNPs may correlate with body-weight measures: rs2228570-G with fat mass and rs3782905-C with weight and belly fat.</span></p> <h3><strong>How It Works</strong></h3> <p><span style="font-weight: 400;">Two SNPs&mdash;rs3782905 and rs2228570&mdash;may impact VDR gene expression by changing the stability of its transcription products (mRNAs). The obesity-associated alleles likely stimulate gene expression and thus suppress fat-burning UCP proteins [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/16252240/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3190828/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2670625/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">One paper also confirmed the link between VDR variants and inflammation: people carrying the obesity &ldquo;risk&rdquo; alleles had higher levels of IL-1b, </span><a href="http://selfhacked.com/blog/interleukin-6/"><span style="font-weight: 400;">IL-6</span></a><span style="font-weight: 400;">, and </span><a href="../article/tnf-thyroid-health-89"><span style="font-weight: 400;">TNF</span></a><span style="font-weight: 400;">-a [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4096505/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Surprisingly, the genetic link between this receptor and fat metabolism may not depend on vitamin D status, but we don&rsquo;t have a definite answer to that question [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3001595/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">The VDR variants may enhance gene expression in the fat tissue. The fat buildup may arise from inflammation and suppressed UCP proteins.&nbsp;</span></p> <h3><span style="font-weight: 400;">Limitations</span></h3> <p><span style="font-weight: 400;">As mentioned, the link between VDR variants and body-weight measures likely depends on different factors such as sex, ethnicity, and health status.&nbsp;</span></p> <p><span style="font-weight: 400;">Some comprehensive trials have failed to replicate the effect of any SNPs in this gene, including the ones discussed above, so you should take the results with a grain of salt [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3779367/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/26881316/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3763965/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Although the discussed variants likely enhance VDR expression in fat cells, it may not be a good idea to try and counteract them directly. Increased VDR activity in other tissues has essential benefits for bone health, immunity, and more [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/16252240/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3190828/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/21182397"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/21849106"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h2><strong>Your VDR Results for Obesity</strong></h2> <p>*2001764498603344*&nbsp;</p> <h3><strong>SNP Summary</strong></h3> <p><strong>Primary SNP:</strong></p> <p><strong><em>VDR</em></strong> <a href="../../snp/rs731236/"><strong>rs731236</strong></a></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;A&rsquo; = may be associated with obesity in European populations</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;G&rsquo; = not associated with obesity</span></li> </ul> <p><em><span style="font-weight: 400;">Population Frequency</span></em><span style="font-weight: 400;">: Around 44% of European descendants carry one copy and 38% carry both copies of the &ldquo;A&rdquo; allele. It&rsquo;s even more common in other populations, especially East Asian.</span></p> <p><strong>Other Important SNPs:</strong></p> <p><strong><em>VDR</em></strong> <a href="../../snp/rs2228570/"><strong>rs2228570</strong></a></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;A&rsquo; = not associated with obesity or fat mass&nbsp;</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;G&rsquo; = associated with higher fat mass</span></li> </ul> <p><em><span style="font-weight: 400;">Population Frequency</span></em><span style="font-weight: 400;">: Around 44% of European descendants carry one copy and 40% carry both copies of the &ldquo;G&rdquo; allele. It&rsquo;s even more common in African (96%) and South Asian (93%) populations.</span></p> <p><strong><em>VDR</em></strong> <a href="../../snp/rs3782905/"><strong>rs3782905</strong></a></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;C&rsquo; = may be associated with obesity and higher waist circumference&nbsp;</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;G&rsquo; = not associated with obesity</span></li> </ul> <p><em><span style="font-weight: 400;">Population Frequency</span></em><span style="font-weight: 400;">: Around 42% of European descendants carry one copy and 12% carry both copies of the &ldquo;C&rdquo; allele. It&rsquo;s less common in African (38%) and East Asian (28%) populations.</span></p> <p>*5606851286937595*</p> <p>&nbsp;</p> <h2><strong>Recommendations to Boost Weight Loss</strong></h2> <p><em><span style="font-weight: 400;">You may try the complementary approaches listed below if you and your doctor determine that they could be appropriate for you. Discuss the strategies listed here with your doctor. Remember that none of them should ever be done in place of what your doctor recommends or prescribes.</span></em></p> <p>*2025910273130209*</p> <h3><strong>Lifestyle</strong></h3> <h4><strong>Cold Exposure</strong></h4> <p><span style="font-weight: 400;">Acute </span><a href="https://selfhacked.com/blog/12-reasons-embrace-cold/"><span style="font-weight: 400;">cold exposure</span></a><span style="font-weight: 400;"> increases metabolism and energy expenditure by activating fat tissue and boosting UCP proteins. At the same time, it helps reduce the inflammatory response [</span><a href="https://pubmed.ncbi.nlm.nih.gov/24206444"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/9725803"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/24351450"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/19261992"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0110774"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">In a clinical trial of 50 healthy men, those exposed to a cool environment overnight had a 10% increase in metabolism after one month [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4207391/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]. Subjects exposed to cold </span><a href="https://selfhacked.com/blog/63-factors-raising-stress-cortisol-level-backed-science/"><span style="font-weight: 400;">stress</span></a><span style="font-weight: 400;"> had an 80% increase in their metabolisms over "warm" levels in another study [</span><a href="https://www.jci.org/articles/view/60433"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Cold exposure increases the activity of brown fat tissue and boosts </span><a href="https://selfhacked.com/blog/adiponectin/"><span style="font-weight: 400;">adiponectin</span></a><span style="font-weight: 400;">, a protein that supports fat burning and prevents obesity [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6466122/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/16936205"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/19303978"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Cold showers are the easiest way to practice acute cold exposure year-long, regardless of your climate conditions. During the winter, you can reap the benefits by engaging in outdoor activities.</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">Acute cold exposure may counteract your VDR variants, stimulate fat burning, and help improve weight control.</span></p> <h3><strong>Diet</strong></h3> <h4><strong>Mediterranean diet</strong></h4> <p><span style="font-weight: 400;">According to clinical studies, specific foods may decrease TNF-alpha, IL1-b, and other inflammatory markers. These include:</span></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">Fruits and vegetables [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/30060746"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> <li style="font-weight: 400;"><a href="https://selfhacked.com/blog/olive-oil/"><span style="font-weight: 400;">Olive oil</span></a><span style="font-weight: 400;"> [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/29165098"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> <li style="font-weight: 400;"><a href="http://selfhacked.com/blog/top-22-science-based-health-benefits-of-fish-oil/"><span style="font-weight: 400;">Fish oil</span></a><span style="font-weight: 400;">/omega-3 [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3703725/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/25676565"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> </ul> <p><span style="font-weight: 400;">At the same time, fish oil and polyphenols from fruits and veggies can activate the fat tissue by boosting </span><a href="../article/weight-loss-ucp1-59"><span style="font-weight: 400;">UCP1</span></a><span style="font-weight: 400;"> and </span><a href="https://www.selfdecode.com/gene/ucp3/?utm_source=seo&amp;#38;utm_medium=selfhacked&amp;#38;utm_campaign=id00002"><span style="font-weight: 400;">UCP3</span></a><span style="font-weight: 400;"> expression [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/28049156"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6164844/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.nature.com/articles/srep18013"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Diets rich in fruits and vegetables, with moderate intakes of fish and olive oil, have shown beneficial effects on </span><a href="http://selfhacked.com/blog/a-comprehensive-list-of-effective-ways-to-lose-weight/"><span style="font-weight: 400;">weight loss</span></a><span style="font-weight: 400;"> [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/23936120"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/23529981"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/15361771"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/17502874"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/30461730/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">The Mediterranean diet fits that pattern and limits the foods that may hinder weight loss, such as sweets and refined grains. Studies have confirmed its potential to reduce inflammation and improve metabolic health [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/28421282"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/30445703"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/24357346/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/18196989/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">The Mediterranean diet is rich in fruits, veggies, and olive oil. These foods may lessen the impact of your SNPs and support weight loss.</span></p> <h4><strong>Caffeinated Drinks</strong></h4> <p><span style="font-weight: 400;">Caffeinated drinks&mdash;such as </span><a href="http://selfhacked.com/blog/green-tea/"><span style="font-weight: 400;">green tea</span></a><span style="font-weight: 400;">, black tea, or coffee&mdash;may &ldquo;activate&rdquo; fat tissue by increasing UCP proteins [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6164844/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/s12986-019-0370-7"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.nature.com/articles/s41598-019-45540-1"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Additionally, coffee and green tea have anti-inflammatory effects when consumed in moderation, making them an excellent choice for people with overactive VDR [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4490956/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/15313438/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/27634207"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">In multiple smaller clinical trials, </span><a href="https://selfhacked.com/blog/caffeine-benefits/"><span style="font-weight: 400;">caffeine</span></a><span style="font-weight: 400;"> (100-600 mg/day) increased energy use and fat burning. It also helped maintain weight loss in two long-term studies with 2,500 participants [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/7293955"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/7369170"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/7611396"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/7486839"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/26554757"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/16076989"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Green tea may have the edge over coffee as it contains </span><a href="https://selfhacked.com/blog/green-tea/"><span style="font-weight: 400;">EGCG</span></a><span style="font-weight: 400;">, a powerful polyphenol that suppresses inflammation and boosts UCP proteins [</span><a href="https://pubmed.ncbi.nlm.nih.gov/24852948/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/25644976/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/29482377"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]. Green tea is also lower in caffeine, which may cause insomnia, </span><a href="https://selfhacked.com/blog/natural-treatments-anxiety/"><span style="font-weight: 400;">anxiety</span></a><span style="font-weight: 400;">, and other side effects at higher doses [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/12150361"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">Coffee and green tea are an excellent choice for people with overactive VDR who wish to speed up metabolism and improve weight control.</span></p> <h3><strong>Supplements</strong></h3> <h4><strong>Berberine</strong></h4> <p><span style="font-weight: 400;">People use </span><a href="http://selfhacked.com/blog/19-health-benefits-of-berberine-with-references/"><span style="font-weight: 400;">berberine</span></a><span style="font-weight: 400;"> as a natural remedy to shed extra pounds and improve metabolic health. Its anti-inflammatory and fat-burning effects (via UCPs) may particularly benefit people with VDR variants [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/14732220"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/26027825"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3965561/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6330261/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Berberine supplementation reduced BMI and enhanced </span><a href="http://selfhacked.com/blog/all-about-leptin-its-role-in-chronic-inflammation-cfs-and-weight/"><span style="font-weight: 400;">leptin</span></a><span style="font-weight: 400;"> sensitivity in 37 patients with metabolic syndrome. In another study, it caused an average weight loss of 5 lbs (2,3 kg) and lowered blood lipids [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3310165/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/22739410"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">According to a 2020 review of human and animal studies, berberine might contribute to weight loss by improving </span><a href="https://selfhacked.com/blog/how-your-gut-microbiota-can-make-you-fat-or-thin/"><span style="font-weight: 400;">gut microbiota</span></a><span style="font-weight: 400;"> and glucose &amp; fat metabolism [</span><a href="https://pubmed.ncbi.nlm.nih.gov/32353823/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">Berberine may lessen the impact of your variants, enhance your metabolism, and contribute to weight loss.</span></p> <h4><strong>Green Tea Extract</strong></h4> <p><span style="font-weight: 400;">As mentioned, caffeine and EGCG from green tea may reduce inflammation and enhance fat metabolism.</span></p> <p><span style="font-weight: 400;">In a review of 11 studies, green tea extract or EGCG slightly improved weight loss and maintenance. However, a Cochrane database review of 14 studies regarded the weight changes as nonsignificant in most studies, so the evidence is inconclusive [</span><a href="https://pubmed.ncbi.nlm.nih.gov/19597519/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/23235664/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">The majority of weight loss trials used special extracts with higher concentrations of active ingredients (catechins and caffeine), compared with regular tea. Hence, it may be necessary to take an EGCG-rich green tea extract for beneficial effects [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4025876/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">EGCG-rich green tea extract may enhance fat burning and weight loss, but the evidence is inconclusive.</span></p>
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215 | content_learn_more_5606851286937595_text == Based on the variants we looked at, your VDR gene is slightly associated with obesity and higher fat mass. However, this doesn't necessarily reflect your overall risk of obesity—just one gene related to it. Practice cold exposure and drink coffee or green tea in moderation to enhance weight loss. Keep reading to find out more.
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rsIDs = rs731236,rs3782905,rs2228570
rsStatus = rs731236,VDR,chr12,47844974,A,G,T,,14,8,HET
rsStatus = rs3782905,VDR,chr12,47872384,G,C,,,31,0,Normal
rsStatus = rs2228570,VDR,chr12,47879112,A,C,G,T,21,0,Normal
