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SOD2 gene: nutrition, lifestyle and hacks to improve functionUpdated 2 years ago

Understanding and Supporting Your SOD2 Gene

SOD2, or Superoxide Dismutase 2, is a vital player in our body's defense system, protecting our cells from the damaging effects of free radicals. This gene encodes an enzyme that works within our mitochondria - the energy factories of our cells - to neutralize harmful byproducts called superoxide radicals generated during energy production (1).

If you have the GG variant of the SOD2 gene, you might experience an altered function of this protective enzyme, which could potentially impact your cellular and mitochondrial health (2).

However, don't worry. There are ways to support and boost the function of the SOD2 gene through specific lifestyle, dietary, and supplementation strategies.

Supporting SOD2 with a Healthy Diet

In addition to supplementation, your diet can play a pivotal role in supporting the SOD2 gene function. Foods rich in antioxidants, especially dark-colored fruits and vegetables like spinach and berries, are beneficial. A varied diet ensures a broad spectrum of antioxidants for your body's use (12).

Manganese and Its Role in Supporting SOD2

Manganese is a vital nutrient for the proper functioning of the SOD2 enzyme. It's because SOD2 is a manganese-dependent enzyme, meaning it requires this mineral to carry out its antioxidant work efficiently within our mitochondria (13).

So how can you ensure you're getting enough manganese? This mineral is readily available in a variety of foods. Nuts and seeds, whole grains, leafy green vegetables, and tea are rich in manganese (14). Consuming a balanced diet with these foods can help ensure you're supporting your SOD2 gene effectively. However, it's important to remember that while manganese is essential for SOD2 function, it is required in trace amounts, and excessive consumption can lead to negative health effects. As always, balance is key.

Enhancing SOD2 Function with Supplementation

Numerous supplements can contribute to the enhanced function of the SOD2 gene and overall antioxidant activity:

  1. CoQ10: This naturally occurring compound plays a vital role in mitochondrial energy production and provides powerful antioxidant protection (3).

  2. N-Acetyl Cysteine: This supplement can increase the levels of glutathione, a potent antioxidant in your body (4).

  3. Vitamin C: This essential vitamin is a powerful antioxidant that can neutralize harmful free radicals (5).

  4. Alpha-Lipoic Acid, Green Tea, and Mushrooms: These substances are renowned for their antioxidant properties, contributing to overall protection against oxidation (6, 7, 8).

  5. Omega-3 Fatty Acids: These essential fats can reduce inflammation and offer antioxidant benefits (9).

  6. Isoflavones and Vitamin E: Known for their antioxidant effects, these compounds aid in protecting against oxidative stress (10, 11).

References:

  1. Miao, L., & St. Clair, D. K. (2009). Regulation of superoxide dismutase genes: implications in disease. Free Radical Biology and Medicine, 47(4), 344-356.

  2. Sutton, A., et al. (2003). The Ala16Val genetic dimorphism modulates the import of human manganese superoxide dismutase into rat liver mitochondria. Pharmacogenetics and Genomics, 13(3), 145-157.

  3. Littarru, G. P., & Tiano, L. (2007). Bioenergetic and antioxidant properties of coenzyme Q10: recent developments. Molecular biotechnology, 37(1), 31-37.

  4. Atkuri, K. R., Mantovani, J. J., Herzenberg, L. A., & Herzenberg, L. A. (2007). N-Acetylcysteine—a safe antidote for cysteine/glutathione deficiency. Current opinion in pharmacology, 7(4), 355-359.

  5. Carr, A. C., & Maggini, S. (2017). Vitamin C and immune function. Nutrients, 9(11), 1211.

  6. Rochette, L., Ghibu, S., Muresan, A., & Vergely, C. (2015). Alpha-lipoic acid: molecular mechanisms and therapeutic potential in diabetes. The Canadian Journal of Cardiology, 31(12), 1311-1318.

  7. Lambert, J. D., & Elias, R. J. (2010). The antioxidant and pro-oxidant activities of green tea polyphenols: a role in cancer prevention. Archives of biochemistry and biophysics, 501(1), 65-72.

  8. Valverde, M. E., Hernández-Pérez, T., & Paredes-López, O. (2015). Edible mushrooms: improving human health and promoting quality life. International journal of microbiology, 2015.

  9. Calder, P. C. (2017). Omega-3 fatty acids and inflammatory processes: from molecules to man. Biochemical Society Transactions, 45(5), 1105-1115.

  10. Sarkar, F. H., & Li, Y. (2003). The role of isoflavones in cancer chemoprevention. Frontiers in Bioscience, 8, s750-s764.

  11. Zingg, J. M. (2007). Vitamin E: an overview of major research directions. Molecular aspects of medicine, 28(5-6), 400-422.

  12. Boeing, H., Bechthold, A., Bub, A., Ellinger, S., Haller, D., Kroke, A., ... & Watzl, B. (2012). Critical review: vegetables and fruit in the prevention of chronic diseases. European journal of nutrition, 51(6), 637-663.

  13. Bresciani G, da Cruz IB, González-Gallego J. Manganese superoxide dismutase and oxidative stress modulation. Adv Clin Chem. 2015;68:87-130.

  14. National Institutes of Health. (2021). Manganese: Fact Sheet for Health Professionals. U.S. Department of Health and Human Services.

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