What is epigenetics?
Humans have around 20,000 protein-coding genes in their DNA. These genes contain the instructions for proteins that perform numerous functions in the body, for example as enzymes, immune signalling molecules, receptors or structural proteins such as collagen. However, humans also have many other genes that are not translated into proteins but instead perform regulatory functions. They are located in the non-coding region of DNA, which accounts for approximately 98% of the genome.
Only some of the available genes are active in each cell. This is illustrated by the existence of different cell types: although a skin cell and a nerve cell contain the same DNA, their cellular structure and functions differ considerably.
However, gene activity does not only differ between different cell types; it can also change within the same cell type over the course of a lifetime. These are known as epigenetic changes. They include, for example, specific marks on the DNA that can influence how easily or with how much difficulty a gene can be read.
Lifestyle has an important influence on whether genes with health-promoting or disease-promoting effects are more likely to be activated. Particularly relevant factors include physical activity, sleep, stress, diet and environmental pollutants. Unfavourable epigenetic changes can, for example, impair the ability of cells to repair themselves or promote inflammatory processes. This may ultimately increase the risk of developing various chronic diseases.
The field of nutri-epigenetics focuses specifically on the influence of food on epigenetics. Its main areas of interest include micronutrients, secondary plant compounds, fatty acids and metabolic products of the gut microbiota.
How does a gene become active?
Genes only exert their effects when the information stored within them is used by the cell.
Protein-coding genes
First, the enzyme RNA polymerase produces a copy of the accessible gene. This process is called transcription. It creates messenger RNA, also known as mRNA. The messenger RNA leaves the cell nucleus and is read by the ribosomes. There, amino acids are assembled into a protein – a process known as translation. Gene activity can therefore be regulated both when the DNA is read and during the subsequent production of the protein.
Non-coding genes
Non-coding genes are also transcribed into RNA. However, this RNA does not serve as the blueprint for a protein but instead performs regulatory functions itself. In some cases, it is further cut and processed by enzymes for this purpose.
Gene regulation: An overview of the key mechanisms
Which genes are read and which proteins are produced depends on a complex interplay between different regulatory mechanisms. Epigenetic processes can, for example, chemically mark the DNA, alter the way it is packaged or influence the subsequent processing of RNA.
1) DNA methylation
During DNA methylation, small chemical units known as methyl groups are attached to specific sites on the DNA. When these marks are located in regulatory regions of a gene, they can influence how easily RNA polymerase can read the respective gene. A high degree of methylation in the start region of a gene, known as the gene promoter, is often associated with reduced gene activity or even the silencing of the gene.
2) Histone modification
When fully extended, the DNA strand in a human cell is approximately two metres long, yet it must fit inside a tiny cell nucleus. To achieve this, it is wrapped around proteins known as histones. Together, DNA and histones form chromatin.
Chemical modifications of histones can influence how tightly or loosely individual sections of DNA are packaged. During acetylation, for example, acetyl groups are attached to histones. This often loosens the packaging, allowing genes to be read more easily. When acetyl groups are removed, the chromatin can become more condensed and gene activity may decrease.
Histones can also be methylated. Unlike DNA methylation, however, histone methylation does not automatically indicate whether a gene becomes more or less active. The effect depends on the specific site on the histone to which the methyl group is attached.
The influence of diet on DNA methylation and histone modification
The body requires methyl groups for the methylation of DNA and histones. A molecule known as S-adenosylmethionine, or SAM, plays a central role in this process. The formation of SAM requires nutrients including folate, vitamins B2, B6 and B12, as well as choline, betaine and the amino acid methionine. An adequate supply of these nutrients is therefore relevant for the availability of methyl groups.
Folate is found primarily in green leafy vegetables and pulses. Eggs and soya beans provide choline, while beetroot, spinach and wholegrain foods contain betaine. Vitamin B12 is found almost exclusively in foods of animal origin.
The acetyl groups required for histone acetylation are derived from acetyl coenzyme A, which is produced during the breakdown of carbohydrates, fats and proteins. There is therefore a direct connection between energy metabolism and histone regulation. A persistent energy surplus and impaired insulin sensitivity can alter epigenetic regulatory processes.
There is also a particularly important connection with the gut microbiome: gut bacteria produce short-chain fatty acids such as butyrate from dietary fibre. These fatty acids can favourably influence DNA methylation and histone modification through various mechanisms.
Plant compounds such as curcumin, resveratrol, quercetin, EGCG (epigallocatechin gallate) and sulforaphane are also being investigated for their epigenetic effects. To date, however, most of the available evidence comes from cell and animal studies.
3) Non-coding RNAs
Non-coding genes give rise to non-coding RNAs, which do not contain the instructions for a protein but instead primarily perform regulatory functions.
Two important groups are:
- MicroRNAs: These very short RNA molecules can bind to messenger RNAs. In doing so, they promote their degradation or prevent the information they contain from being translated into a protein. In this case, the gene has been read, but protein production is subsequently inhibited.
- Long non-coding RNAs: These longer molecules can, among other functions, act as scaffolds for protein complexes and guide enzymes to the DNA or histones. In this way, they influence which genes are accessible.
The influence of diet on non-coding RNAs
Food components can influence the quantity and composition of non-coding RNAs in our cells through several different pathways.
Pathway 1: Changes in the body’s own RNA production
Nutrients and plant compounds can activate signalling pathways that regulate the reading of specific genes in the cell nucleus. This can also alter the production of microRNAs and long non-coding RNAs (1).
In smaller human studies, resveratrol has been associated with changes in certain microRNAs involved in metabolic and inflammatory signalling pathways (2). Sulforaphane from broccoli and other cruciferous vegetables is also being investigated in this context, although much of the available evidence currently comes from cell studies.
Conversely, an unhealthy diet and its consequences, such as oxidative stress, an unfavourable metabolic state and chronic inflammation, can negatively alter the microRNA profile. This could intensify inflammatory processes.
Pathway 2: Uptake of exogenous microRNAs
Plant and animal foods contain their own microRNAs. Some of these are enclosed in small membrane-bound vesicles known as exosomes, which can protect them from degradation. These vesicles can be absorbed through the intestine. The health effects of exogenous microRNAs could be either beneficial or potentially harmful, depending on the origin of the microRNAs (3). However, research in this field is still at an early stage, and no general conclusions can currently be drawn about the relevance of exogenous microRNAs.
Pathway 3: The microbiome as an intermediary
A healthy, high-fibre diet promotes the growth of beneficial gut bacteria, resulting in increased production of butyrate and other favourable metabolic products. These bacterial metabolites not only influence DNA methylation and histone modification but also promote the formation of certain microRNAs in intestinal cells that can, for example, reduce inflammatory processes in the gut.
The overall dietary pattern matters more than a single compound
The findings of nutri-epigenetics confirm the relevance of a varied, plant-based diet containing plenty of vegetables, fruits, pulses, wholegrain foods, nuts, seeds and herbs, as well as healthy sources of protein and fat. Such a dietary pattern provides secondary plant compounds, micronutrients, unsaturated fatty acids, amino acids and dietary fibre.
Studies indicate that a polyphenol-rich Mediterranean diet in particular may favourably influence epigenetic regulatory processes (4). However, the overall dietary pattern is what matters: no single food selectively switches “good” genes on or “bad” genes off.
Allvital products in focus
The Allvital range primarily includes complex formulations containing ingredients that complement one another synergistically and support biological processes as a whole. Many products contain valuable plant extracts as central components of their formulations. This provides the body with numerous nutrients in a form similar to the way they occur in nature:
- Multivitamin Basic and Multivitamin Booster: Both products combine 48 different vitamins, minerals, trace elements, amino acids and plant extracts. They contain, among other nutrients, folate, vitamins B2, B6 and B12, choline and betaine. They also contain green tea and grape seed extracts, beetroot, blackcurrant and citrus bioflavonoids. Multivitamin Basic has a lower dosage and is designed as a long-term basic supplement. The Booster contains the ingredients at twice the dosage and is particularly suitable for use as a course of supplementation.
- Vitamin B Complex: Contains all eight B vitamins in their active forms and is complemented by important cofactors such as inositol, choline and PABA.
- Curcumin Plus: Curcumin Plus contains, among other ingredients, turmeric extract, quercetin, grape seed extract, pomegranate, blueberry, blackcurrant and citrus bioflavonoids. The product therefore combines a range of secondary plant compounds, several of which are the subject of epigenetic research.
- Phyto Basic: This plant-based foundation supplement contains rosehip, rice bran, hemp seeds, ginger root and thyme. It therefore combines a variety of plant-based nutrient sources and secondary plant compounds in a single formulation.
- NutriGreen: The product centres on a rich blend of vegetable powders. It is complemented by B vitamins such as folic acid, vitamin B12 and biotin, as well as quercetin, coenzyme Q10 and alpha-lipoic acid.
- DHA plus EPA: This product provides the long-chain omega-3 fatty acids DHA and EPA from the oil of the microalga Schizochytrium.
The use of food supplements should always be adapted to the individual’s health status and accompanied by professional therapeutic guidance.
Sources
- Nicoletti CF, Assmann TS, Souza LL, Martinez JA. DNA Methylation and Non-Coding RNAs in Metabolic Disorders: Epigenetic Role of Nutrients, Dietary Patterns, and Weight Loss Interventions for Precision Nutrition. Lifestyle Genom. 2024;17(1):151-165.
- Mahjabeen W, Khan DA, Mirza SA. Role of resveratrol supplementation in regulation of glucose hemostasis, inflammation and oxidative stress in patients with diabetes mellitus type 2: A randomized, placebo-controlled trial. Complement Ther Med. 2022;66:102819.
- Martino E, D'Onofrio N, Balestrieri A, et al. Dietary Epigenetic Modulators: Unravelling the Still-Controversial Benefits of miRNAs in Nutrition and Disease. Nutrients. 2024;16(1):160. Published 2024 Jan
- Hoffmann A, Meir AY, Hagemann T, et al. A polyphenol-rich green Mediterranean diet enhances epigenetic regulatory potential: the DIRECT PLUS randomized controlled trial. Metabolism. 2023;145:155594.
