Antioxidants | SOD2 (rs4880)

If you have the AA genotype at rs4880, you carry two copies of the effect allele. This genotype is associated with reduced SOD2 activity, which may increase susceptibility to oxidative stress. SOD2 converts superoxide into a less reactive form inside mitochondria. With lower SOD2 activity, superoxide may not be cleared as efficiently at its source, increasing oxidative burden during periods of metabolic stress such as illness, poor sleep, or overtraining.

What may help

• Diet: Emphasize colorful fruits and vegetables high in vitamins and polyphenols. Include berries, leafy greens, cruciferous vegetables, and orange vegetables. Add foods rich in vitamin C and E for antioxidant support.
• Healthy fats: Consume sources of omega 3s like fatty fish and walnuts, and monounsaturated fats like olive oil to support antioxidant absorption and mitochondrial health.
• Polyphenol-rich foods: Green tea, coffee in moderation, dark chocolate, turmeric, cinnamon, and berries provide compounds that support cellular defense pathways.
• Supplements: Discuss with your provider options like vitamin C, vitamin E (mixed tocopherols), and coenzyme Q10. These may complement your natural defenses but should be personalized to your health status.
• Exercise: Prioritize balanced aerobic and resistance training with focused recovery. Avoid sudden extreme training loads without gradual ramp up.
• Sleep and stress: Aim for 7 to 9 hours of restorative sleep, and practice stress management such as mindfulness, breathing exercises, or gentle yoga.
• Avoid toxic exposures: Do not smoke, limit heavy alcohol intake, and reduce exposure to air pollution when possible.
• Monitoring: If you have chronic illness or worry about oxidative stress, discuss targeted blood tests and follow-up with your healthcare provider.

If you have the AG genotype at rs4880, you carry one copy of the effect allele. This genotype is associated with moderately reduced SOD2 enzyme function, which may partially affect oxidative balance. Your SOD2 enzyme may be transported into mitochondria and work somewhat less efficiently than in individuals without the variant. During metabolic stress such as illness, poor sleep, intense exercise, or inflammation, you may experience a greater oxidative burden compared to those with typical SOD2 activity.

What may help

• Diet: Focus on a Mediterranean-style pattern: abundant vegetables and fruits, whole grains, legumes, nuts, and seeds. Include at least one serving of brightly colored produce each meal.
• Healthy fats and proteins: Include olive oil, avocados, fatty fish twice weekly, and plant protein sources to support cellular repair.
• Antioxidant foods: Add sources of vitamin C like citrus and bell peppers, and vitamin E from nuts and seeds. Include polyphenol sources such as green tea, herbs, and spices.
• Supplements: Consider discussing low dose supplemental vitamin C, vitamin E, or coenzyme Q10 with your provider if diet alone is insufficient or if you have increased needs.
• Exercise and recovery: Maintain regular moderate exercise, include mobility work and restorative days to avoid prolonged oxidative spikes from overtraining.
• Sleep and stress: Keep consistent sleep timing, aim for quality sleep, and use stress reduction tools when life becomes demanding.
• Toxin avoidance: Limit smoking and unnecessary exposure to environmental pollutants.

If you have the GG genotype at rs4880, you carry two copies of the non-effect allele. This genotype is associated with normal SOD2 function and effective mitochondrial antioxidant protection. Your SOD2 enzyme is efficiently transported and works well to neutralize superoxide free radicals at their source.

What may help

• Maintain a balanced, colorful diet daily with fruits, vegetables, whole grains, lean proteins, and healthy fats to support ongoing cellular health.
• Include polyphenol-rich foods such as berries, green tea, coffee in moderation, herbs, and spices to sustain antioxidant pathways.
• Exercise regularly while allowing adequate recovery. Proper sleep and stress management remain important for long term resilience.
• Limit smoking, manage alcohol use, and reduce environmental exposures when possible.
• Routine preventive care: Continue standard health screenings and discuss antioxidant supplementation only if needed for specific clinical reasons.