Deep Dive

Vitamin D3 is a source of preformed vitamin D. Vitamin D is a group of fat-soluble secosteroids responsible for enhancing intestinal absorption of calcium, iron, magnesium, phosphate and zinc. In humans, the most important compounds in this group are vitamin D3 (also known as cholecalciferol) and vitamin D2 (ergocalciferol).
Vitamin D Deficiency
Vitamin D deficiency is associated with many conditions, including bone loss, kidney disease, lung disorders, diabetes, stomach and intestine problems, and heart disease. Vitamin D supplementation has been found to help prevent or treat vitamin D deficiency. Low levels of vitamin D have been linked to compromised immunity, mood disorders, anxiety, depression, cognitive performance issues, seasonal affective disorder, Parkinson's disease, Alzheimer's disease, cardiac disease, hypertension, multiple sclerosis, type 1 diabetes, and various cancers.
The body produces vitamin D from cholesterol, provided there is an adequate amount of UV light from sun exposure. There is only a sufficient amount of UV light coming from the sun when the UV index is 3 or higher, which only occurs year-round near the equator, between the 37th parallels. Most people are not deficient in vitamin D, but they do not have an optimal level of vitamin D either. Due to the many health benefits of vitamin D, supplementation is encouraged if optimal levels are not present in the body.
Gill, Herman. "Vitamin D." Supplement Formulary. Examine.com, May 3, 2014.http://examine.com/supplements/Vitamin+D/
Pre-hormone
Vitamin D is a pre-hormone to sex steroids and deficiency can be the root cause of hormone imbalances. "People deficient in vitamin D may also experience increased testosterone levels after supplementation."
Wehr, E, S Pilz, B O Boehm, W März, and B Obermayer-Pietsch. "Association of Vitamin D Status with Serum Androgen Levels in Men." Clinical Endocrinology 73, no. 2 (August 2010): 243–48. doi:10.1111/j.1365-2265.2009.03777.x.http://www.ncbi.nlm.nih.gov/pubmed/20050857.

Vitamin K Deficiency
Vitamin K is often supplemented alongside Vitamin D, since they both support bone health. In fact, taking both together will improve the effects of each, since they are known to work synergistically. Vitamin K may attenuate the risk for vitamin D overdosing.
Low Free Sex Hormone
Studies show linkages between sex hormones and vitamin K. Guralp O, Erel CT. Effects of vitamin K in postmenopausal women: mini review. Maturitas. 2014;77(3):294-299. doi:10.1016/j.maturitas.2013.11.002.

Prostate Chemoprotection
DHT is a carcinogenic form of testosterone that contributes to prostate cancer growth. DIM inhibits DHT stimulation of DNA synthesis in human prostate cancer cells. Research has demonstrated DIM can attenuate the production of prostate specific antigen induced by DHT. DIM also competitively inhibits the binding of DHT to its androgen receptor, reducing the effects of DHT.
Le, Hien T, Charlene M Schaldach, Gary L Firestone, and Leonard F Bjeldanes. “Plant-Derived 3,3’-Diindolylmethane Is a Strong Androgen Antagonist in Human Prostate Cancer Cells.” The Journal of Biological Chemistry 278, no. 23 (June 6, 2003): 21136–45. doi:10.1074/jbc.M300588200. www.ncbi.nlm.nih.gov/pubmed/12665522

Mood
L-Methylfolate is the centrally active derivative of the vitamin folate and is used for both neurotransmitter synthesis, and vital methylation reactions in all cells. It regulates BH4 (or tetrahydrobiopterin) a critical enzyme cofactor required for serotonin, dopamine and norepinephrine synthesis. Some forms of depression resistant to antidepressant treatment may respond to folate or l-methylfolate.
Stahl SM. L-methylfolate: a vitamin for your monoamines. J Clin Psychiatry. 2008;69(9):1352-1353. http://www.ncbi.nlm.nih.gov/pubmed/19193337

Stress
PS may increase the availability of cortisol in chronically stressed men and may attenuate stress-induced memory impairments. Results of the present study are discussed within the context of previous research and current state of knowledge.
Schubert, Melanie, Carina Contreras, Nadin Franz, and Juliane Hellhammer. “Milk-Based Phospholipids Increase Morning Cortisol Availability and Improve Memory in Chronically Stressed Men.” Nutrition Research (New York, N.Y.) 31, no. 6 (June 2011): 413–20. doi:10.1016/j.nutres.2011.05.012.
Memory
Studies indicated that PS provides metabolic support for memory, learning, concentration, and behavior.
This exploratory study demonstrates that SB-PS may have favorable effects on cognitive function in elderly with memory complaints.
Richter, Yael, Yael Herzog, Yael Lifshitz, Rami Hayun, and Sigalit Zchut. “The Effect of Soybean-Derived Phosphatidylserine on Cognitive Performance in Elderly with Subjective Memory Complaints: A Pilot Study.” Clinical Interventions in Aging 8 (2013): 557–63. doi:10.2147/CIA.S40348. http://www.ncbi.nlm.nih.gov/pubmed/23723695

Anxiety
Phenibut is used reduce tension, alleviate anxiety, and diminish fear. PB was classified as an atypical tranquilizer, or ‘day-tranquilizer.’ It has antistress, thymoleptic (activating), and nootropic (cognition enhancing) components of action.”
Lapin, I. “Phenibut (beta-Phenyl-GABA): A Tranquilizer and Nootropic Drug.” CNS Drug Reviews 7, no. 4 (2001): 471–81. http://www.ncbi.nlm.nih.gov/pubmed/11830761.
Nootropic
Phenibut also has memory and cognitive enhancing properties. Khaunina RA, Lapin IP. Use of phenibut in psychoneurology and its place among other psychotropic drugs.
Zh Nevropatol Psikhiatrii 1989;89:142–151 (in Russian with English summary).

Anxiety & Sleep
Taurine helps with both sleep and anxiety through reducing excitatory neurotransmission. It increases GABA in the brain, can bind to GABA receptors, and indirectly suppresses NMDA signaling. It also acts on glycine receptors, which contributes to its anti-anxiety effects.
Kuriyama K, Hashimoto T. Interrelationship between taurine and GABA. Adv Exp Med Biol. (1998).
Zhang CG, Kim SJ. Taurine induces anti-anxiety by activating strychnine-sensitive glycine receptor in vivo. Ann Nutr Metab. (2007)

Mood
Consuming tryptophan increases the concentration of tryptophan in the brain and synthesis of serotonin. “The neurotransmitter, serotonin (5-HT), synthesized in the brain, plays an important role in mood alleviation, satiety, and sleep regulation. Although certain fruits and vegetables are rich in 5-HT, it is not easily accessible to the CNS due to blood brain barrier. However the serotonin precursor, tryptophan, can readily pass through the blood brain barrier. Tryptophan is converted to 5-HT by tryptophan hydroxylase and 5-HTP decarboxylase, respectively, in the presence of pyridoxal phosphate, derived from vitamin B6. Hence diets poor in tryptophan may induce depression as this essential amino acid is not naturally abundant even in protein-rich foods.”
Shabbir, Faisal, Akash Patel, Charles Mattison, Sumit Bose, Raathathulaksi Krishnamohan, Emily Sweeney, Sarina Sandhu, et al. “Effect of Diet on Serotonergic Neurotransmission in Depression.” Neurochemistry International 62, no. 3 (February 2013): 324–29. doi:10.1016/j.neuint.2012.12.014. www.ncbi.nlm.nih.gov/pubmed/23306210
Stahl SM. L-methylfolate: a vitamin for your monoamines. J Clin Psychiatry. 2008;69(9):1352-1353. http://www.ncbi.nlm.nih.gov/pubmed/19193337
Sleep
Tryptophan administered at night is known increase physiological concentrations of both serotonin and melatonin, which makes it a useful supplement for improving sleep latency in mild insomniacs. Silber, B Y, and J A J Schmitt. “Effects of Tryptophan Loading on Human Cognition, Mood, and Sleep.” Neuroscience and Biobehavioral Reviews 34, no. 3 (March 2010): 387–407. doi:10.1016/j.neubiorev.2009.08.005.

The ACE gene was the first to be linked to athletic performance and has been one of the most extensively studied genes in sport. It comes in two forms: a long version (the I allele) and a short version (the D allele). Increased endurance potential has been strongly linked with having two copies of the long version (II). In contrast, having two copies of the short version (DD) has been associated with power/strength.

Associated with greater muscle strength and power, one particular version of this gene — the R version — has been found in almost every single Olympic 100m runner ever tested. An association has also been observed between the XX genotype and endurance capability

The fight-or-flight hormone, adrenaline, functions as a signalling molecule by binding to a protein coded for by the ADBR2 gene (beta-2 adrenergic receptor). This receptor plays a key role in skeletal muscle, cardiovascular, respiratory, metabolic and hormonal systems. ADRB2_1 genetic variations are related to levels of the ADBR2 receptor.

Mood
As well as being a marker for good health, having a high aerobic capacity enables your body to work harder during prolonged exercise. Some of us are lucky enough to have a naturally high aerobic capacity due to our genes. A variation in the PGC1A gene is associated with greater baseline aerobic fitness.

The AKT1 gene contributes to the expression of the AKT1 enzyme (also known as PKB-α), which is an important molecule involved in the regulation of multiple processes including muscle growth and metabolism. It is believed to be a mediator of insulin function and enhances glucose uptake in muscle, fat cells and liver cells, amongst others. One particular version of this gene is believed to affect our baseline metabolic processes and response to exercise. Experiments have shown that increased expression of the AKT1 gene has an anabolic (growth) effect on muscle and bone, while reduced expression has a catabolic (breakdown) effect on fat.

our Circadian rhythm, also known as your body clock, is an internal system that helps synchronize your body with the hours of the sun and regulates feelings of sleepiness and wakefulness over a 24 hour period. The body’s master circadian clock is found in a region of the brain that responds to light. This is why we are alert when the sun is shining and are ready to sleep when it is dark. A disturbed circadian rhythm can affect appetite, weight loss, learning, memory and physical performance. Although circadian rhythm can be disturbed by factors including environment, diet and occupation, carrying certain genes can also disturb the circadian rhythm.

Caffeine has been used by athletes for a long time as a performance-enhancing drug. Studies have shown that taking caffeine improves performance in sports and exercise.

Variations in this gene will alter the expression of MCT1 which allows the clearance of lactic acid. This determines the onset of fatigue when exercising. Your FitnessGenes result tells you whether you carry the fast version, slow version or both versions of the lactic acid clearing gene. This will determine how quickly lactic acid accumulates during exercise.
Also referred to as SLC16A1, this gene codes for the level of MCT1, a molecule involved in the transport of lactic acid across the muscle cell membrane (sarcolemma). The more MCT1 present, the quicker lactic acid is removed. Variations in this gene will alter the levels of MCT1, influencing the rate of lactic acid removal and onset of fatigue when exercising. This gene difference involves an A and T allele; producing three different genotypes: AA, AT and TT. The T allele has been shown to be linked to slower lactic acid processing due to lower MCT1 levels. This genotype difference is only noted in males and is more evident at high intensities (~80% of 15RM).