How to combine epigenetic dietary supplements

Herbs and nutrients capable of influencing the activity of genes in our DNA are a good choice for anyone who wants to improve their health, physical and mental performance. However, if we take them in the right combinations, we can significantly increase their effectiveness. Here is an overview of the basic principles of how to combine epigenetically acting herbs and nutrients, including examples of some effective blends.

Epigenetic substances can be divided into nutrients, i.e. substances naturally present in food and drink, and herbs. In the case of nutrients, the situation is somewhat simpler, both in terms of the action of a particular nutrient and in terms of their combinations. There, it is usually a single substance, a single specific molecule, so it is easy to map its action in research.

In the case of herbs, the situation is considerably more complicated. They contain dozens of active substances, and even within a single herb they interact with each other, thus affecting their absorption and effectiveness. In the case of combinations of several herbs, the number of interactions is many times higher, making them very difficult to study from a scientific point of view. This is also why there is very little research on this topic.

The view of traditional Chinese medicine

Traditional Chinese Medicine (TCM) has a great tradition of using herbal combinations, and many of the herbs used in this system have confirmed epigenetic effects, i.e. they are able to influence the activity of individual genes in DNA.

Within the TCM pharmacopoeias there are a number of mixtures, many of which have been used for many centuries. Most of them were created empirically, not so much addressing the biochemistry (that was not even possible in the past), but rather their effect on the energetic principles and the five basic elements in the body. Here are some examples of the principles that are used in TCM blends:

Additive and synergistic effect – a combination of two or more herbs whose effect is more or less equivalent. In the case of additive action, their effects add up, while synergistic action means that they work better together than the sum of their effects would. An example is the synergistic action of valerian and angelica.

Combination of main and auxiliary herbs – here one herb acts as the main one, while the other is auxiliary and only increases the effectiveness of the first one. An example of this is the combination of ginseng and honeysuckle.

Hierarchical mixtures – for some multicomponent mixtures there is also a hierarchy. The most important herb here is referred to as “emperor”, other herbs are labeled “minister”, “assistant” and “servant” according to their functions.

Mixtures based on the principle of detoxification – some herbs used in TCM can have toxic effects on the organism alone, and therefore they are supplemented with others that suppress their toxic effects.

Many combinations – traditional and modern – are of course also used in Western phytotherapy, but compared to TCM it is not nearly as sophisticated a system. There is even less research on the subject than there is on TCM combinations.

But whether it’s European or overseas herbs, it’s always true that it’s almost impossible to come up with a truly workable combination without experience and knowledge of the deeper context.

Combining nutrients

In the case of epigenetically acting substances, the situation is much simpler. There are, of course, also cases of synergy, where some nutrients work significantly better together and often promote their absorption and availability to the body. In these cases, knowledge of them is of course necessary. However, there are two basic principles that can be used to create a working combination, even by a layman.

If you are not sure how to create combinations in the “About Nutrition” section of this website, you will find articles on individual nutrients and herbs, and at the end of most of them there are also examples of scientifically proven combinations that work (we will list a few interesting ones at the end of this text). But now for the promised principles:

Does this occur together?

When combining epigenetically acting nutrients, you won’t go wrong if you choose substances that occur together in nature. On the contrary, this often supports their absorption as well. Here are some examples:

• Vitamin D3 occurs naturally in fish oil and can therefore be combined with omega-3s. These will also provide the extra fat that is essential for vitamin D3 absorption.
• In salmon or shrimp meat, omega-3s are found together with the carotenoid astaxanthin, a powerful antioxidant with anti-inflammatory and anti-cancer effects and positive effects on the eyes, brain, heart and blood vessels or athletic performance. So if you need to support these areas, this is a great combination.
• Especially menopausal women will appreciate the combination of genistein and nattokinase. Genistein is a polyphenol contained in soybeans, which is probably the strongest natural phytoestrogen and therefore helps with all the unpleasant symptoms of menopause. Nattokinase is an enzyme that is produced in the production of the soy food natto and has a significant positive effect on the cardiovascular system.
• An interesting dietary supplement from the point of view of combining is quercetin. This polyphenol alone can effectively slow aging, support immunity, weight loss and athletic performance, but it is also a substance that is found in small amounts in almost all plants. Therefore, it can be safely combined with many nutrients and herbs, and often even significantly improves their absorption. This is the case, for example, with resveratrol, which, together with quercetin, is found particularly in grape wine.

Are they eating together?

Another possible guideline is to consider the combinations that are common within different traditional cuisines. Here, combinations may also include herbs that are used as spices in the area.

• Probably the best known in this respect is the mixture of curcumin and piperine, where piperine improves the absorption of curcumin up to 2,000 times. Their natural sources – turmeric and black pepper – are traditional components of curry spices.
• Mediterranean cuisine is characterised by a combination of fish, red wine and herbs. So you won’t go wrong if you combine omega-3s, resveratrol, OPCs and rosemary. This will support the functioning of your brain or heart and boost your physical and mental performance.
• The Japanese diet is rich in soy, fish and green tea. Therefore, in addition to nattokinase, you can also combine genistein from soy with omega-3 or EGCG. This will slow down the aging process, support heart health, brain function and weight loss.

Examples of other possible combinations

Arthrosis: boswellia + curcumin (both components here significantly improve their absorption), genistein + curcumin

Autoimmune diseases: boswellia + curcumin, boswellia + coneflower, vitamin D3 + curcumin

Liver: chicory + ginger, chicory + curcumin, OPC + milk thistle, ginkgo biloba + milk thistle

Weight loss: chicory + curcumin, fenugreek + ginger

Sports performance: pomegranate + curcumin, pomegranate + quercetin, rhodiola + ginkgo biloba, maral + rhodiola

Anti-age effect: quercetin + resveratrol, quercetin + EGCG, selenium + resveratrol

Immunity: quercetin + EGCG, quercetin + curcumin, bayberry + curcumin, ginger + curcumin, valerian + bayberry, valerian + quercetin, zinc + EGCG

Heart and blood vessels: quercetin + resveratrol, quercetin + EGCG, OPC + resveratrol, resveratrol + omega-3, vitamin D3 + astaxanthin, vitamin D3 + omega-3, valerian + ginseng

Insomnia: passionflower + hops

Anxiety: passionflower + bayberry

Depression: rhodiola + saffron, omega-3 + saffron, bayberry + rhodiola

Diabetes: curcumin + boswellie, curcumin + quercetin, resverastrol + quercetin, vitamin D3 + resverastrol

Prostate: curcumin + pomegranate, pomegranate + zinc, resveratrol + zinc

Alzheimer’s disease: selenium + EGCG + vitamin E, selenium + resveratrol

Osteoporosis: vitamin D3 + vitamin K2, vitamin D3 + resveratrol

Mental performance: ginkgo biloba + rhodiola, ginkgo biloba + rosemary, valerian + rhodiola

Stress: maral + rhodiola

Testosterone: zinc + vitamin D3,

Thyroid: zinc + iodine + selenium

Eyes: lutein + zeaxanthin + omega-3, lutein + zeaxanthin + astaxanthin