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How IL6 Genetics Affect Lung Function and Your Response to Endurance Training

Lung function is essential for delivering oxygen to tissues and removing carbon dioxide. How well your lungs work influences exercise performance, recovery, and overall fitness. The IL6 gene is an important regulator of inflammation and plays a role in how your body adapts to endurance exercise. Small genetic differences in IL6 can change how much your lung capacity and VO₂ max improve with training. Below we explain what those differences mean and offer clear, practical steps to help you support lung health and maximize training response.

Why IL6 Matters

IL6 produces interleukin-6, a signaling molecule that helps control the inflammatory response. During and after exercise, IL6 levels change and contribute to recovery, tissue repair, and adaptations that improve endurance. Variations in the IL6 gene alter how this pathway responds to training, which can affect how quickly and how much your VO₂ max and lung capacity improve with regular aerobic exercise.

Lifestyle and Diet Strategies That Help Everyone

Regardless of IL6 genotype, there are proven behaviors that support lung health and maximize the benefits of exercise. If you want to boost training gains and protect respiratory function, consider the following:

  • Cardio training consistency — Regular aerobic activity such as walking, running, cycling, swimming, or group fitness classes builds lung capacity. Aim for at least 150 minutes of moderate or 75 minutes of vigorous activity per week, progressing gradually.
  • Include interval work — High intensity interval training (HIIT) and tempo sessions stimulate cardiovascular adaptations and can improve VO₂ max more quickly than steady-state training alone.
  • Balanced, anti-inflammatory diet — Eat plenty of fruits and vegetables, whole grains, lean protein, nuts, seeds, and sources of omega-3 fatty acids such as fatty fish or algae-based supplements. These foods support recovery and help manage chronic inflammation.
  • Stay hydrated — Proper hydration supports mucus clearance and efficient respiratory function during exercise.
  • Avoid smoke and pollutants — Smoking and air pollution impair lung function and blunt training adaptations. Reduce exposure where possible and use air quality apps to plan outdoor workouts.
  • Prioritize sleep and stress management — Inadequate sleep and chronic stress increase systemic inflammation and reduce recovery. Aim for consistent sleep and use techniques like meditation, breathing exercises, or gentle yoga to manage stress.
  • Monitor progress — Track measurable markers of improvement such as time trials, resting heart rate, or, if available, VO₂ max or spirometry assessments from a healthcare or exercise professional.

Supplements and Tests to Consider

  • Omega-3 fatty acids — Can help reduce systemic inflammation. Consider dietary sources first; supplements are an option if intake is low.
  • Vitamin D — Adequate vitamin D supports immune and respiratory health. Check levels with a blood test before supplementing.
  • Antioxidant-rich foods — Berries, leafy greens, and other colorful produce support lung tissue recovery.
  • Fitness testing — Periodic VO₂ max testing or structured performance tests can quantify how your body responds to different training plans.
2 effect alleles — GG genotype

If you have the GG genotype for rs1800795, you carry two copies of the effect allele. This variant of IL6 is associated with greater improvements in VO₂ max in response to endurance training. In practical terms, you may notice faster or larger gains in lung capacity and endurance when you commit to a consistent aerobic program.

What this means for your training:

  • You may respond especially well to endurance-focused programs that emphasize progressive volume and aerobic variety.
  • Include a mix of long steady-state sessions and interval training to maximize the genetic advantage.
  • Prioritize recovery practices to allow the inflammation response to aid adaptation rather than limit it.

Environmental and lifestyle factors still matter. Eating an anti-inflammatory diet, avoiding pollutants, and maintaining good sleep and hydration will help you realize your training potential.

1 effect allele — CG genotype

If you have the CG genotype for rs1800795, you carry one copy of the effect allele. This genotype is associated with a good training response. You are likely to experience moderate improvements in VO₂ max and lung capacity with regular aerobic exercise.

What this means for your training:

  • A structured and consistent training plan should yield noticeable gains in endurance and capacity.
  • Combining endurance volume with periodic higher-intensity sessions can accelerate improvements.
  • Focus on recovery, nutrition, and pollution avoidance to support adaptation.

Even with a favorable genotype, consistency and supportive lifestyle choices are key to sustained progress.

0 effect alleles — CC genotype

If you have the CC genotype for rs1800795, you carry two copies of the non-effect allele. Research indicates that people with this genotype tend to experience smaller improvements in VO₂ max from endurance training compared to CG or GG genotypes. This does not mean you cannot improve—only that you may need a more targeted approach.

What this means for your training:

  • Be patient and consistent. Gains may come more slowly but are still achievable with regular aerobic training.
  • Emphasize training variety: combine endurance sessions with intervals, strength training, and cross-training to drive adaptation through multiple pathways.
  • Optimize non-training factors: diet, sleep, stress management, and pollutant avoidance become especially important to reduce inflammatory burden and support improvement.
  • Consider professional testing or coaching to fine-tune training intensity and volume for steady progress.

Putting It Together

Your IL6 genotype gives a window into how inflammation and adaptation processes may shape your response to endurance training. Whether you carry the GG, CG, or CC genotype, the same foundational steps will support lung health and performance: regular, progressive aerobic exercise; a diet rich in anti-inflammatory foods; avoidance of smoke and pollutants; adequate sleep; and appropriate recovery. If you carry the GG genotype you may experience stronger improvements in VO₂ max, while CG is associated with a good response and CC with a more modest response. None of these patterns determine your outcomes alone — lifestyle and training choices matter most.

PlexusDx does not provide medical advice. This information is educational and relates to genetic predispositions only. Always consult your healthcare provider or a qualified fitness professional before making changes to your exercise, diet, supplement, or medical care.