Memory & Brain Health: How Genetics and Nootropics Impact Cognition

Published on: Feb 13, 2025 | Updated on: February 13, 2025 | by 3X4 Genetics

By Marina Shanafelt, MS, CNS

We all want to take care of our bodies as we age to ensure that we can continue doing the things we love with the people we care about. When thinking about longevity and healthspan, it’s crucial not to overlook one of our most vital organs—the brain. Just like muscles, the brain benefits from consistent care and attention to remain strong and sharp throughout our lives.

Many factors can impact brain health, including sleep patterns, stress levels, medical conditions, toxin exposure, exercise, and genetics. Knowing our genetic makeup can uncover vulnerabilities and is an opportunity to optimize interventions.

Nootropics are substances that impact cognitive function by improving memory and learning, increasing processing speed, or protecting the brain from toxins or inflammation. Understanding your genetic makeup provides a unique opportunity for targeted diet, lifestyle, and supplement recommendations, such as nootropics.

The Genetic Blueprint of Brain Health:

Genes that influence methylation and brain chemical balance:

MTHFR and MTR gene variants influence our ability to process and utilize folate which is important in methylation and influences our ability to synthesize neurotransmitters such as dopamine and serotonin.
COMT gene variants influence how we manage dopamine and stress hormones, influencing our stress response, as well as our ability to focus and retain memories.

Nutrients such as methylated folate, B12, B6, phosphatidylcholine, magnesium, and zinc support proper methylation and neurotransmitter balance. Individuals with variations in the above genes may have an increased need for some of these nutrients.

Genes that influence neuroinflammation:

Genes such as IL-6R, ENOS, MNSOD, and NQ01 play a role in inflammation and management of oxidative stress. Variants in these genes may contribute to increased neuroinflammation and poorer ability to manage oxidative stress, contributing to cognitive decline.

Omega-3s, curcumin, ginseng, ginkgo biloba, sulforaphane, and bacopa monnieri, to name a few, are compounds that help support brain inflammation and detoxification.

Genes that play a role in neuroplasticity (flexibility in nerve pathways):

The BDNF gene encodes for a protein called brain-derived neurotrophic factor which is crucial for making new nerves and improving their flexibility. Variants in this gene can influence levels of BNDF production.
The APOE gene plays a pivotal role in lipid metabolism and influences brain health and aging. There are three common variants: ε2, ε3, and ε4. Knowing your APOE genotype can help to identify important dietary and lifestyle changes that can reduce the risk of cognitive decline.
The TOMM40 gene influences mitochondrial function and, depending on the genetic variant, can either contribute to or reduce the risk of cognitive decline associated with the APOE ε4 variant.

Compounds such as maca and lion’s mane may support the ability to make new nerves. DHA, an omega-3 fatty acid, and phosphatidylserine support neuronal health. CoQ10 and alpha-lipoic acid can enhance mitochondrial health and energy metabolism. Vitamin D is important for BDNF support and overall brain health.

Your brain health significantly influences your health span—the period of life spent in good health. Cognitive decline reduces independence, increases emotional distress, and elevates the risk of chronic diseases. By optimizing brain function through personalized nootropics, a nutrient-rich diet, regular exercise, and stress management, you can enhance both your mental acuity and overall longevity. Always consult with a healthcare provider before starting new supplements or protocols to create a well-rounded and personalized plan for lifelong cognitive health.

Key Points:

Many factors can impact brain health, including sleep, stress, medical conditions, toxin exposure, exercise, and genetics. Knowing our unique genetic makeup allows us to make changes to our lifestyle that will have the greatest impact.
Genes such as MTHFR, COMT, and MTR play a role in methylation and can influence our need for B vitamins such as folate and B12. These genes also play a role in how we respond to stress and how we manage brain chemicals like dopamine, epinephrine, and nor epinephrine.
Manage stress and ensuring a diet rich in B vitamins, magnesium, and zinc
Genes such as IL-6R, ENOS, MNSOD, and NQ01 play a role in inflammation and management of oxidative stress. Variants in these genes may contribute to increased neuroinflammation and poorer ability to manage oxidative stress, contributing to cognitive decline.
Reduce toxin exposure and focus on anti-inflammatory diet that includes plenty of omega-3's
Genes such as BDNF, APOE, and TOMM40 influence brain health and the potential for cognitive decline. Exercise, good sleep, sunshine, and a fiber-rich diet are some lifestyle factors that support these genes.
Nootropics can support cognitive function by improving memory and learning and protecting the brain from toxins or inflammation. Understanding your genetic makeup provides a unique opportunity for targeted diet.

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