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Is DNA Fitness Testing Worth It in 2023? - Our Review
Updated on January 19, 2023
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Is DNA Fitness Testing Worth It in 2023? - Our Review

DNA fitness testing is a great way to develop a starting point for your diet and fitness plans.

It's possible to reach your health goals by following a standard diet and exercise routine, but most people have better results when their diet and fitness plans are customized to their specific needs.

A DNA fitness test will help you design a plan specifically suited to you.

Is DNA Fitness Testing Worth It in 2023? - Our Review 5

What is DNA Fitness Testing For?

Fitness and diet testing based on DNA is a relatively new field and is still evolving. Not everyone believes these tests are necessary. Some even think that DNA has nothing to do with their dietary needs.

But others see testing as a tool that can help people overcome their challenges and reach their goals.

DNA fitness tests are genetic tests. Just like any form of genetic testing, it takes the information in your DNA and presents it to you in a way that helps you make decisions about your fitness and dieting plans.

Here are a few examples:

  1. DNA tests can provide insight into your unique genetic makeup. This can help you understand how your body responds to different types of exercise and nutrition, which can, in turn, help you create a more personalized and effective fitness plan.
  2. DNA tests can reveal potential genetic risk factors for certain health conditions. For example, a DNA test may show that you are at a higher risk of developing heart disease or type 2 diabetes. Knowing this information can help you take steps to reduce your risk, such as incorporating more cardiovascular exercise into your fitness routine.
  3. DNA tests can help identify potential food allergies or intolerances. If you are allergic or intolerant to certain foods, consuming them can cause symptoms such as bloating, stomach pain, or fatigue. By identifying these allergies or intolerances through a DNA test, you can avoid foods that may hinder your fitness goals and instead focus on those that will support your health and wellness.

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What will a DNA Fitness Test Tell Me?

Genetics exert a huge influence on various factors affecting fitness.

For example, your genes can tell you about your body’s ability to burn fat, lose weight, or play endurance sports. It also provides genetic insights into your muscle strength, muscle mass, and many more.

In general, your major takeaways from the results of a DNA fitness test includes information about:

  • Dietary intolerance
  • Strength
  • Endurance
  • Metabolism

Additionally, you'll get information to help you plan a better diet. It will also allow you to tailor-fit your fitness routine according to the needs of your body. The test results will often include tips on which part of your fitness program you should focus on to gain the most impact and receive the most benefits. 

Some tests will tell you:

  • What foods or dietary approaches are best for you
  • How your body is likely to respond to certain types of foods
  • Whether you have a risk of developing a food allergy or intolerance in the future
  • Specific fitness trains, such as how long your body needs to recover or why some exercises are easier than others for you
  • What workout plan is most likely to provide your desired results
  • What exercises are most likely to cause you injury
  • What you can do to boost your athletic performance

Do DNA Tests Work?

There are mixed opinions about whether DNA testing provides useful information or value. However, most health professionals agree that the more you know about your body, the better. 

Most believe that genetics play a role in how your body processes macronutrients, so understanding this helps you beneficially tweak your diet. There are also studies that show that personalized diet and fitness plans are the best way to get results.

However, Dr. Robert Green, a Harvard Medical School professor and director of the Genomes2People Research Program, says that some companies tend to misrepresent the link between DNA and a fitness outcome. For example, while there are genetic markers associated with the activities of fast-twitch muscle fibers and their use in resistance training, there are hundreds of other variables that should be looked at. 

DNA Fitness Tests

If you think DNA fitness testing might be right for you, here are a few of the tests available in the market. They come in the form of a DNA test kit. You can take these DNA tests from the comfort of home.

1. Vitagene Health & Ancestry Personal Genetic Test Kit - Our Top Pick

Is DNA Fitness Testing Worth It in 2023? - Our Review 6

This test provides:

  • Information about 30 genetic diet traits, including how your body metabolizes fat and carbohydrates
  • DNA diet menu that includes more than 700 recipes designed to suit your DNA profile
  • Information about how your body responds to certain exercises
  • Recommendations for exercises you should try
  • Ancestry report that provides information about your ethnic composition

This is one of the most affordable kits available. You get a basic Ancestry report and a customized menu plan that makes it easy to implement the suggested changes.

2. DNAFit DNA Test Kit

DNAFit

This test provides:

  • Information about 30 genetic diet traits, including how your body metabolizes fat and carbohydrates
  • DNA diet menu that includes more than 700 recipes designed to suit your DNA profile
  • Information about how your body responds to certain exercises
  • Recommendations for exercises you should try
  • Ancestry report that provides information about your ethnic composition

 This is one of the most affordable kits available. You get a basic Ancestry report and a customized menu plan that makes it easy to implement the suggested changes.

3. Pathway Genomics FiT iQ Weight Loss + Diet DNA Test

Is DNA Fitness Testing Worth It in 2023? - Our Review 7

This test provides:

  • Information about the potential genetic link causing your food cravings, including your sweet tooth and snacking tendencies
  • How your body reacts to macronutrients, as well as lactose, alcohol, caffeine, and more
  • How you can best achieve weight loss
  • Personalized diet plan
  • Exercise recommendations

This test provides:

  • Information about the potential genetic link causing your food cravings, including your sweet tooth and snacking tendencies
  • How your body reacts to macronutrients, as well as lactose, alcohol, caffeine, and more
  • How you can best achieve weight loss
  • Personalized diet plan
  • Exercise recommendations

This test gives you an in-depth report with clear explanations in a shorter turnaround time than other tests on the market. Some of the information is basic and includes things you probably already know about your body.

4. FitnessGenes

Is DNA Fitness Testing Worth It in 2023? - Our Review 8

This test provides:

  • More than 20 personal insights regarding how your DNA affects your nutrition and fitness
  • More than 30 actionable items you can take to improve your health and fitness
  • Deep dive into your genetic information
  • Seven-day workout plan based on your genetic makeup
  • Nutrition guide and recipe plan

This test offers one of the most in-depth options available. It includes free recipes and a one-week exercise plan based on your DNA, with the option to upgrade for a fee. It's one of the pricier tests available.

Most of these tests require you to upload DNA samples for testing, but some pull your raw data directly from another testing provider, such as Ancestry and 23andMe. Make sure you know which option is required before choosing a test.

Should I take a DNA test for fitness?

Whether or not to take a DNA test for fitness is a personal decision. They can provide valuable information that helps people make medical decisions.

They also have limitations. They only provide information about a person's genetic predispositions. This means that they can't predict with certainty whether a person will develop a certain health condition or respond to a certain type of exercise. There are many other factors, such as lifestyle, environment, and diet, that can also affect a person's health and fitness.

Genetic science is a continuously evolving field.

A simple genetic material can generate significant amounts of genetic data that can tell you about your disease risk, physical traits, and genetic predisposition to certain diseases, such as cystic fibrosis

You can use the data obtained from a DNA fitness test as a guide in creating a fitness routine. However, to be on the safe side, cover all bases.

Implement lifestyle changes, ensure an optimal diet, and read scientific studies.

Talk to a health professional for sound advice. More importantly, listen to what your body is telling you. A healthy lifestyle will help prevent heart disease or maybe allow you to shed a few pounds.

A holistic approach to fitness is key. 

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Updated on January 19, 2023
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8 sources cited
Updated on January 19, 2023
  1. Nutrition Diva Monica Reinagel. “Personalized Nutrition: The Latest on DNA-Based Diets.” Scientific American, www.scientificamerican.com/article/personalized-nutrition-the-latest-on-dna-based-diets/.
  2. “Health.” Genome.gov, 2019, www.genome.gov/health. Accessed 17 Oct. 2019.
  3. Colier, Roger. "The DNA-based Diet." Canadian Medical Association Journal, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5224962/.
  4. Genomes2People. https://www.genomes2people.org/.
  5. "What is Genetic Ancestry testing?" Medline Plus. https://medlineplus.gov/genetics/understanding/dtcgenetictesting/ancestrytesting/.
  6. Emily G Spencer, Eric J Topol, "Direct to Consumer Fitness DNA Testing," Clinical Chemistry, Volume 65, Issue 1, 1 January 2019, Pages 45–47, https://doi.org/10.1373/clinchem.2018.287326
  7. "About Cystic Fibrosis." Cystic Fibrosis Foundation. https://www.cff.org/intro-cf/about-cystic-fibrosis
  8. Baran, Edward. "DNA Analysis could help improve your workout: study." Reuters. https://www.reuters.com/article/us-dna-workout-idUSKCN0XC06U
Dr. Dhingra
Dr. Harshi Dhingra
Medical Reviewer
Dr Harshi Dhingra is a licensed medical doctor with a specialization in Pathology. Dr. Dhingra has of over a decade in diagnostic, clinical, research and teaching work, including managing all sections of Pathology laboratory including histopathology, cytology, hematology and clinical Pathology.
Kelly Jamrozy
Kelly Jamrozy
Content Contributor
Kelly has experience working with clients in a variety of industries, including legal, medical, marketing, and travel. Her goal is to share important information that people can use to make decisions about their health and the health of their loved ones. From choosing the best treatment programs to improving dental and vision health to finding the best method for helping anyone who is struggling with health issues, she hopes to share what she learns through informative content.
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