60 | id == 60
60 | category_id == 10
60 | category_order == 7
60 | category_name == Detox
60 | category_color == #C47AC0
60 | slug == detox-NFE2L2
60 | title == How Much Does This Gene Influence Your Detox System? (NFE2L2)
60 | meta_description == The NFE2L2 gene oversees most of your detox system. Read on to learn more about how it works!
60 | summary == <p style="text-align:justify"><strong>The <em>NFE2L2</em> gene is responsible for activating most of your detox system. However, according to some studies, certain variations in this gene may limit the body&rsquo;s ability to clear out toxins. Read on to learn more about its role in health.</strong></p>
60 | overall_score_text == Detox Score (based on NFE2L2)
60 | image == https://sd-selfdecode-assets-prod.s3.amazonaws.com/blog/background/NFE2L2_Detox_post_image.jpg
60 | author_id == 8
60 | author_name == Mathew Eng
60 | author_title == PharmD
60 | author_order == 40
60 | author_photo == https://sd-selfdecode-assets-prod.s3.amazonaws.com/blog/author-photo/Mathew.jpg
60 | author_intro == <p><strong>Mathew received his PharmD from the University of Hawaii and an undergraduate degree in Biology from the University of Washington.</strong></p>    <p>Mathew is a licensed pharmacist with clinical experience in oncology, infectious disease, and diabetes management. He has a passion for personalized patient care and believes that education is essential to living a healthy life. His goal is to motivate individuals to find ways to manage their chronic conditions.</p>
60 | reviewer_id == 1
60 | reviewer_name == Jasmine Foster
60 | reviewer_title == BSc, BEd
60 | medical_reviewer_id == 11
60 | medical_reviewer_name == Puya Yazdi
60 | medical_reviewer_title == MD
60 | publish_date == 2019
60 | publish_date == 10
60 | publish_date == 9
60 | avg_rating == 5.0
60 | permissions_favorite == False
60 | permissions_rate == False
60 | content_article == <h2 style="text-align: justify;"><strong>What Is <em>NFE2L2</em>?</strong></h2> <p style="text-align: justify;"><span style="font-weight: 400;">The </span><em><span style="font-weight: 400;">NFE2L2 </span></em><span style="font-weight: 400;">gene is responsible for encoding a protein called </span><a href="https://selfhacked.com/blog/about-nrf2-and-natural-ways-to-increase-it/"><span style="font-weight: 400;">NRF2</span></a><span style="font-weight: 400;">, which plays a major role in your body&rsquo;s </span><a href="https://selfhacked.com/blog/the-science-of-detoxification/"><span style="font-weight: 400;">detoxification process</span></a><span style="font-weight: 400;">. More specifically, NRF2 is responsible for activating many of your other genes that produce detox proteins [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/26117318"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">Certain genetic variations of </span><em><span style="font-weight: 400;">NFE2L2 </span></em><span style="font-weight: 400;">can reduce the expression and activity of NRF2; in turn, lower NRF2 expression may prevent the body from detoxing compounds that cause </span><a href="https://selfhacked.com/blog/oxidative-stress-101/"><span style="font-weight: 400;">oxidative stress</span></a><span style="font-weight: 400;">. According to some researchers, impaired NRF2 could potentially lead to several conditions, such as liver disease, Parkinson&rsquo;s, and cancer [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/26117318"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;"><span style="font-weight: 400;">The </span><em><span style="font-weight: 400;">NFE2L2</span></em><span style="font-weight: 400;"> gene encodes NRF2, a protein that controls the expression of many other antioxidant and detox genes.</span></span></p> <h3 style="text-align: justify;"><strong>How Does NRF2 Regulate Detox?</strong></h3> <p style="text-align: justify;"><span style="font-weight: 400;">NRF2 is central to the body&rsquo;s defense against oxidative stress, but it does not have antioxidant activity itself. Instead, NRF2 activates other genes that code for antioxidant proteins. It does this by binding to an area of other genes called the &ldquo;antioxidant response element&rdquo; (ARE), which increases expression of that gene [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2679427/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6208165/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">Some important antioxidant genes that are activated by NRF2 include [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6208165/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2782863/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]:</span></p> <ul style="text-align: justify;"> <li style="font-weight: 400;"><a href="http://selfhacked.com/blog/about-nqo1-a-critical-protein-in-detoxing-drugs-and-toxins/"><span style="font-weight: 400;">NQO1</span></a><span style="font-weight: 400;">: detoxes quinones, which can cause oxidative stress</span></li> <li style="font-weight: 400;"><a href="https://selfhacked.com/blog/glucuronidation-detox-estrogen-hormone-balance-prevent-cancer-red-meat/"><span style="font-weight: 400;">UGT</span></a><span style="font-weight: 400;">: detoxes plastics, drugs, and many of the body&rsquo;s waste products</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">GST: supports </span><a href="https://selfhacked.com/blog/glutathione-20-scientifically-proven-health-benefits-glutathione/"><span style="font-weight: 400;">glutathione</span></a><span style="font-weight: 400;">, an important antioxidant</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">GCLC and GCLM: help in the production of glutathione</span></li> <li style="font-weight: 400;"><a href="../../gene/HMOX1/?utm_source=seo&amp;#38;utm_medium=selfhacked&amp;#38;utm_campaign=id00002"><span style="font-weight: 400;">HO-1</span></a><span style="font-weight: 400;">: helps in the breakdown of red blood cell components</span></li> </ul> <p style="text-align: justify;"><span style="font-weight: 400; background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">NRF2 regulates the production of antioxidant proteins that clear out toxins from the body.</span></p> <h3 style="text-align: justify;"><strong>Hijacked by Cancer</strong></h3> <p style="text-align: justify;"><span style="font-weight: 400;">Generally, increasing NRF2 is thought of as beneficial because of its detox function. However, some studies have also found that cancer cells take advantage of increased NRF2 activation to make themselves more resistant to treatment [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3836441/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5891176/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">Cancer cells may be able to use the NRF2 in the body to detox themselves from anticancer medications, leading to drug resistance. Thus, NRF2 may help prevent cancer in healthy people, but existing cancer cells can hijack it to protect themselves. This is not to say that NRF2 is detrimental to people with cancer, however: cancer cells simply take advantage of beneficial mechanisms and natural defenses to make themselves more potent [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3836441/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5891176/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400; background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">NRF2 activation reduces the risk of cancer development, but it may also protect cancer cells from drug treatment.</span></p> <h2 style="text-align: justify;"><strong>Detox Problems and the <em>NFE2L2 </em>Gene</strong></h2> <p style="text-align: justify;"><span style="font-weight: 400;">Research has identified several variations in the </span><em><span style="font-weight: 400;">NFE2L2</span></em><span style="font-weight: 400;"> gene that can reduce the expression and activity of NRF2. Some researchers have claimed that reduced NRF2 impairs the body&rsquo;s ability to detox and defend itself from oxidative stress, which can ultimately lead to various health problems. In the following sections, we&rsquo;ll list out some of these important health outcomes and what genetic variations may influence them [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/26117318"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h5 style="text-align: justify;"><strong>Alcohol Toxicity</strong></h5> <p style="text-align: justify;"><span style="font-weight: 400;">Alcohol consumption produces </span><a href="https://selfhacked.com/blog/oxidative-stress-101/"><span style="font-weight: 400;">reactive oxygen species</span></a><span style="font-weight: 400;"> that cause </span><a href="https://selfhacked.com/blog/oxidative-stress-101/"><span style="font-weight: 400;">oxidative stress</span></a><span style="font-weight: 400;"> and inflammation, especially in the liver. In a healthy person, NRF2 protects the liver from oxidative injury, but certain variations in </span><em><span style="font-weight: 400;">NFE2L2</span></em><span style="font-weight: 400;"> can disrupt this detox process. In some studies, disrupted detox has been linked to liver disease, hepatitis, and cirrhosis [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6678089/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">One study found that the SNP rs35652124 is associated with oxidative damage to the liver. Alcoholic liver disease is more common among people with the &lsquo;T&rsquo; allele than those with the &lsquo;C&rsquo; allele. Additional research will be required to determine the exact role of this variant in the development of this disease [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6678089/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;"><span style="font-weight: 400;">Certain genetic variations in </span><em><span style="font-weight: 400;">NFE2L2</span></em><span style="font-weight: 400;"> have been associated with alcohol toxicity and liver disease.</span></span></p> <h5 style="text-align: justify;"><strong>Drug and Environmental Toxicity</strong></h5> <p style="text-align: justify;"><span style="font-weight: 400;">NRF2 regulates the expression of many proteins that are responsible for clearing out toxins that come from medications and the environment. One study found that those with a &lsquo;TT&rsquo; genotype in rs35652124 are 52% more likely to experience drug toxicity compared to other genotypes [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/31102514"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">Exposure to environmental toxins, such as certain metals, can cause several illnesses if not treated properly. According to one study, the &lsquo;T&rsquo; allele in both rs35652124 and rs6721961 is associated with worse health outcomes from arsenic exposure [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/26039680"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">Certain sources of drinking water may be contaminated with arsenic, which may in turn increase the risk of cancer and other diseases [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/26039680"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;"><span style="font-weight: 400;">Variants in </span><em><span style="font-weight: 400;">NFE2L2</span></em><span style="font-weight: 400;"> may impair the body&rsquo;s ability to remove toxins that come from drugs and the environment. Some researchers conclude that these variants may lead to toxicity symptoms.</span></span></p> <h5 style="text-align: justify;"><strong>Parkinson&rsquo;s Disease</strong></h5> <p style="text-align: justify;"><span style="font-weight: 400;">The cause of Parkinson&rsquo;s disease isn&rsquo;t fully understood, but many researchers believe that oxidative stress is a significant factor. For this reason, much effort has been made to identify the connection between NRF2 and this disorder [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/27145762"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">The results of genetic studies have been mixed: some research implies that there is evidence of variants in NFE2L2 increasing the risk of Parkinson&rsquo;s, while other studies found no association. One analysis of six studies found that variations at rs6721961 and rs2886161 are more common in people who develop Parkinson&rsquo;s disease. This analysis also found a lower age of disease onset in people with these variants [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2843602/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4335439/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/27306592"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;"><span style="font-weight: 400;">Gene variants of </span><em><span style="font-weight: 400;">NFE2L2</span></em><span style="font-weight: 400;"> are more common in people who develop Parkinson&rsquo;s disease. They are also associated with lower age of when the disease appears.</span></span></p> <h5 style="text-align: justify;"><strong>Cancer</strong></h5> <p style="text-align: justify;"><span style="font-weight: 400;">Prolonged oxidative stress can cause DNA damage, which increases the risk of cancer. Several variants of NFE2L2 have been implicated in multiple types of cancer. For example, one study found that people with the &lsquo;TT&rsquo; genotype in rs6721961 had breast cancer at 4.6 times the rate of other genotypes [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/26117318"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/22964583"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">Besides breast cancer, various studies have found associations between NFE2L2 and other cancers, including:</span></p> <ul style="text-align: justify;"> <li style="font-weight: 400;"><span style="font-weight: 400;">Lung cancer [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/24040073"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Bile duct cancer [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/24528044"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Pancreatic cancer [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/30972876"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> </ul> <p style="text-align: justify;"><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;"><span style="font-weight: 400;">Variants in the </span><em><span style="font-weight: 400;">NFE2L2</span></em><span style="font-weight: 400;"> gene are more common in people who develop several types of cancer, including breast, lung, and pancreatic cancers.</span></span></p> <h5 style="text-align: justify;"><strong>Other Conditions</strong></h5> <p style="text-align: justify;"><span style="font-weight: 400;">Because NRF2 exerts such a broad influence on the body&rsquo;s detox systems, some researchers believe that genetic variations in </span><em><span style="font-weight: 400;">NFE2L2</span></em><span style="font-weight: 400;"> could have far-reaching health consequences. Some other conditions that have been associated with </span><em><span style="font-weight: 400;">NFE2L2</span></em><span style="font-weight: 400;"> variants include [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/26117318"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]:</span></p> <ul style="text-align: justify;"> <li style="font-weight: 400;"><span style="font-weight: 400;">Lung disorders, such as asthma and COPD</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Heart disease</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Stomach disorders</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Autoimmune disorders</span></li> </ul> <p style="text-align: justify;"><span style="font-weight: 400;">The exact links between </span><em><span style="font-weight: 400;">NFE2L2</span></em><span style="font-weight: 400;"> and these conditions have not been fully explained. Future research will clarify whether someone&rsquo;s </span><em><span style="font-weight: 400;">NFE2L2</span></em><span style="font-weight: 400;"> variants can really predict disease.</span></p> <p style="text-align: justify;"><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;"><span style="font-weight: 400;">Certain variations in </span><em><span style="font-weight: 400;">NFE2L2</span></em><span style="font-weight: 400;"> are more common in people suffering from conditions that affect the lungs, heart, stomach, and immune system.</span></span></p> <h2 style="text-align: justify;"><strong>Your <em>NFE2L2</em> Results for Toxicity</strong></h2> <p style="text-align: justify;"><strong>*3206185873344325*</strong></p> <p style="text-align: justify;"><strong>*3061335533881746*</strong></p> <p style="text-align: justify;">&nbsp;</p> <h2 style="text-align: justify;"><strong>Strategies to Improve Detox Function</strong></h2> <p style="text-align: justify;"><span style="font-weight: 400;">Make sure to always speak with your doctor before starting any new supplements as they may have interactions with your current medications or conditions. Bring your genetic data along and discuss the strategies that are right for you.</span></p> <p style="text-align: justify;">*7232052436955156*</p> <h5 style="text-align: justify;"><strong>Lifestyle</strong></h5> <p style="text-align: justify;"><span style="font-weight: 400;">The human body will naturally increase the expression of NRF2 during times of </span><a href="https://selfhacked.com/blog/oxidative-stress-101/"><span style="font-weight: 400;">oxidative stress</span></a><span style="font-weight: 400;"> and during physical stress. This means you can &ldquo;trick&rdquo; your body into producing more NRF2 by exercising. Multiple studies have shown that most forms of physical </span><a href="https://selfhacked.com/blog/top-14-proven-health-benefits-exercise-references-mechanisms/"><span style="font-weight: 400;">exercise</span></a><span style="font-weight: 400;">, including aerobic and resistance training, can significantly increase NRF2 activity [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6617290/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/27770706"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400; background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">According to multiple studies, exercise naturally increases the expression of NRF2 and the body&rsquo;s ability to detox.</span></p> <h5 style="text-align: justify;"><strong>Diet</strong></h5> <p style="text-align: justify;"><span style="font-weight: 400;">The foods you eat can have a significant effect on the activity of your </span><em><span style="font-weight: 400;">NFE2L2</span></em><span style="font-weight: 400;"> gene. Several studies have identified foods and diets associated with increased NRF2 expression, including:</span></p> <ul style="text-align: justify;"> <li style="font-weight: 400;"><span style="font-weight: 400;">Vegetables that contain </span><em><a href="http://selfhacked.com/blog/panacea-benefits-broccoli-sprouts-sulforaphane/"><span style="font-weight: 400;">sulforaphane</span></a></em><span style="font-weight: 400;">, like broccoli, cauliflower, and Brussels sprouts [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/22752583"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/31452747"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Beetroot [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/23769299"><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/garlic-health-benefits/"><span style="font-weight: 400;">Garlic</span></a><span style="font-weight: 400;"> [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/25672622"><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/scientifically-proven-health-benefits-of-ginger/"><span style="font-weight: 400;">Ginger</span></a><span style="font-weight: 400;"> [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/26169810"><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/fish-oil-top-22-science-based-health-benefits-of-fish-oil/"><span style="font-weight: 400;">Fish oils</span></a><span style="font-weight: 400;"> [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5679535/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Chocolate (</span><a href="http://selfhacked.com/blog/health-benefits-cocoa/"><span style="font-weight: 400;">cocoa</span></a><span style="font-weight: 400;">) [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/25594685"><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/licorice/"><span style="font-weight: 400;">Licorice</span></a><span style="font-weight: 400;"> [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/25557030"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Grapes [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/25705818"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Mediterranean diet [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5914347/"><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/ketogenic-diet-ketosis-health-benefits-physiology-genetics/"><span style="font-weight: 400;">Ketogenic diet</span></a><span style="font-weight: 400;"> [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3322307/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> </ul> <p style="text-align: justify;"><span style="font-weight: 400;">The amount of food you eat matters as well. Some studies have shown that people who cut their caloric intake by 20-40% have significantly increased NRF2 activity [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/25672622"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4684645/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">However, most of these foods and diets have only been studied in animals or cells. Future studies will be needed to clarify their effect on humans.</span></p> <p style="text-align: justify;"><span style="font-weight: 400; background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">Many foods are associated with improved NRF2 and detox function, such as broccoli, beets, and garlic. Some studies have found that certain diets, like the Mediterranean and ketogenic diets, may also help.</span></p> <h5 style="text-align: justify;"><strong>Supplements</strong></h5> <p style="text-align: justify;"><span style="font-weight: 400;">Many natural compounds, including vitamins and plant substances, can potentially boost NRF2 by activating NFE2L2, such as:</span></p> <ul style="text-align: justify;"> <li style="font-weight: 400;"><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;"> [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/26165427"><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/vitamin-e-can-help-fertility-pregnancy/"><span style="font-weight: 400;">Vitamin E</span></a><span style="font-weight: 400;"> [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/31092832"><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;">Omega-3</span></a><span style="font-weight: 400;"> fatty acids (</span><a href="https://selfhacked.com/blog/fish-oil-top-22-science-based-health-benefits-of-fish-oil/"><span style="font-weight: 400;">EPA &amp; DHA</span></a><span style="font-weight: 400;">) [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5679535/"><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/lipoic-acid/"><span style="font-weight: 400;">Lipoic acid</span></a><span style="font-weight: 400;"> [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/28262510"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/23295186"><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/health-benefits-butyrate-derivatives-sodium-butyrate-phenylbutyrate-trybutyrine-butyric-acid-butyrate-prodrugs-butyrate-producing-bacteria/"><span style="font-weight: 400;">Butyrate</span></a><span style="font-weight: 400;"> [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/22806321"><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/curcumin-cures-top-15-scientifically-proven-health-benefits-with-references/"><span style="font-weight: 400;">Curcumin</span></a><span style="font-weight: 400;"> [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/31092832"><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-11-science-based-health-benefits-luteolin/"><span style="font-weight: 400;">Luteolin</span></a><span style="font-weight: 400;"> [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/23770353"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> <li style="font-weight: 400;"><a href="https://www.selfhacked.com/blog/green-tea/"><span style="font-weight: 400;">EGCG</span></a><span style="font-weight: 400;"> [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5456329/"><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/top-15-scientific-health-benefits-of-resveratrol-with-references/"><span style="font-weight: 400;">Resveratrol</span></a><span style="font-weight: 400;"> [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/20418481"><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/melatonin/"><span style="font-weight: 400;">Melatonin</span></a><span style="font-weight: 400;"> [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/25598500"><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/pqq-review/"><span style="font-weight: 400;">PQQ</span></a><span style="font-weight: 400;"> [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/22843070"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> </ul> <p style="text-align: justify;"><span style="font-weight: 400;">Most of these supplements have only been studied in animal or cell models and it&rsquo;s unclear if humans receive the same benefit.</span></p>
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60 | content_learn_more_3061335533881746_text == Your NFE2L2 genotype is associated with a somewhat reduced ability to detox. Certain foods and supplements may help. Keep scrolling to find out more.
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