What People Mean When They Say “DNA Repair” (And What I Actually Do)
Hi, friends,
“DNA repair” gets thrown around a lot online, usually in a way that makes it sound either terrifying or extremely technical. In reality, most of what people mean by supporting DNA repair is just reducing stress on the body and making sure cells have what they need to function normally.
I’m not fixing my DNA in a lab. I’m not trying to live forever. I’m just paying attention to the things that make me feel less run-down and more resilient over time. This post is about what that looks like for me, without fear tactics or extremes.
If you want the full scoop on how to keep your cells happy (plus the exact supplements I swear by), sign up for my free monthly newsletter, Chronically Chic. It’s like a VIP pass to real wellness without the BS.
Let’s break it down. No fear tactics.
When people talk about “DNA repair,” they’re usually talking about supporting the body’s natural maintenance systems. Your cells are constantly fixing small bits of damage caused by everyday life. Stress, poor sleep, inflammation, and under-fueling can slow that process down.
Supporting repair is less about adding more supplements and more about removing unnecessary stressors and feeding your body consistently.
What Even Is DNA Repair, and Why Should You Care?
Think of your DNA as the blueprint for your entire body, the guide that tells every cell how to function. Every time your cells divide, that DNA gets copied. But just like with photocopies, the quality can sometimes take a hit over time. We’re talking about stress, inflammation, toxins, UV rays, and even plain old random bad luck, all these factors can really shake things up.
DNA repair is something your body already does. The goal is not to interfere with it. Our bodies are equipped with remarkable built-in repair systems. Imagine them as a little team of molecular Marie Kondos, tirelessly cleaning up the chaos and keeping things tidy. They work around the clock to fix those imperfections that accumulate as we age.
However, when those DNA repair mechanisms start to slow down or, in some cases, even break, it can lead to some noticeable issues. You might feel like you’re aging faster than you should, with sluggish energy levels, hormonal imbalances, and even more severe health concerns down the line.
Who This Might Be Helpful For
Anyone constantly exhausted despite trying to be healthy
Women dealing with hormonal chaos or early aging
People with autoimmune or chronic inflammation
Low energy, poor wound healing, or brain fog types (hello, me)
People who want changes that feel sustainable
How to Support DNA Repair Without Becoming a Cyborg
1. Eat the Right Proteins: Glycine Is Queen
Glycine is an amino acid involved in stress regulation and tissue repair. Many people associate it with collagen for skin, but it also plays a role in how the body handles inflammation and recovery.
What to eat:
Homemade bone broth
Gelatin (gummies, marshmallows, etc. )
Slow-cooked meat with connective tissue (think oxtail, short ribs)
Optional add-on: I personally love this grass-fed gelatin powder stirred into my hot drinks.
2. Say No to PUFAs (Polyunsaturated Fatty Acids)
PUFA oils (canola, soybean, sunflower, etc.) are unstable and oxidize easily. When they break down, they generate free radicals that literally cause DNA strand breaks. Your body then has to scramble to patch things up, and it can get overwhelmed.
Stick to:
Grass-fed butter or ghee
Avocado oil
Beef tallow
Coconut oil
PUFA offenders:
Store-bought chips
Nut milks
Mayo, dressings, most restaurant foods
3. Get Serious About Magnesium
Magnesium is required in over 300 enzymatic reactions, including the ones that regulate DNA replication and repair. Yet most people are wildly deficient because of depleted soil and stress.
Try this:
Magnesium glycinate (easy on the stomach)
Topical magnesium spray (for muscle tension and sleep)
I use this magnesium supplement nightly and no longer feel like a rusty robot in the morning.
4. Support Your Mitochondria = Better Repair
WE KNOW: Mitochondria are the powerhouse of the cell. When energy production is low, everything feels harder. If they’re sluggish, repair slows down. If they’re thriving, your DNA gets the help it needs.
Tips:
Avoid fluorescent and blue light at night (it messes with melatonin, which impacts repair)
Prioritize red light exposure during the day or use a red light device
Eat enough carbs. No, seriously. Your mitochondria need sugar to function. Starving them slows everything down. Eat white rice, ripe fruit, or sourdough daily.
By the way, I send way more of these wellness hacks in my newsletter. You’re gonna want in.
5. B Vitamins: Especially B1, B2, B3, and B12
These are crucial for methylation, which is like the DNA spell-check system. B vitamins are involved in everything from cellular energy to brain health.
Food sources:
Liver (try it freeze-dried/supplemented if you can’t stomach the real thing… like me lol)
Eggs
Dairy
Shellfish (unless you’re allergic like me, rude)
6. Balance Copper and Iron
Unbalanced iron levels can create oxidative stress and damage DNA. Copper helps regulate iron, but it needs to come from food, not supplements. (Supplemental copper can backfire.)
Best copper sources:
Egg yolks (bonus: also support methylation)
Raw honey
Whole milk (bonus: it’s also rich in B vitamins and calcium)
If you’re constantly tired, cold, or dealing with hormonal issues, look at your iron-copper balance. I had to cut iron supplements and focus on copper-rich foods, and wow.
7. Minimize Endocrine Disruptors
Yes, we all know to avoid plastics, but do you know why? Chemicals like BPA and phthalates don’t just mess with hormones. They interfere with DNA expression and repair, especially in the reproductive system.
Try this instead:
Store food in glass
Use stainless steel or ceramic for cooking
Switch to clean beauty/skincare brands
8. Glycogen Stores Matter More Than You Think
Your liver needs glycogen to run detox, repair, and hormonal balance. If your blood sugar crashes at night, you’re pulling from muscle. That’s why a lot of people wake up at 3 AM feeling panicked or restless.
What helps:
A bedtime snack with sugar and protein (ex: cheese + honey)
Avoid fasting too long during the day
Eating regular meals with real carbs
I swear my face looks puffier when I skip my bedtime snack. It’s science.
Things I Use That Make This Easier
Grass-Fed Gelatin Powder — adds glycine + supports skin, gut, and repair
Magnesium Glycinate Capsules — helps with stress, sleep, and methylation
Red Light Panel — I sit in front of it like a lizard and it works
FAQ’s
1. What are the best foods to naturally support DNA repair in adults?
The top DNA-repair foods are rich in glycine and B vitamins. Think homemade bone broth, slow-cooked meats with connective tissue, eggs, liver (freeze-dried if you’re like me and can’t stomach it), and dairy. These provide the amino acids and nutrients your cells need to fix DNA damage without turning your kitchen into a science lab.
2. How do polyunsaturated fatty acids (PUFAs) affect DNA and cellular health?
PUFAs like canola and soybean oils oxidize easily and create free radicals that can break DNA strands. That makes your body scramble to fix the damage constantly, which overwhelms your repair systems. Ditching these for stable fats like grass-fed butter, ghee, or avocado oil can seriously reduce DNA stress.
3. Why is magnesium crucial for DNA repair, and how can I boost my levels naturally?
Magnesium is involved in hundreds of enzyme reactions, including those that control DNA replication and repair. Low magnesium leads to sluggish repair and tiredness. To boost it naturally, try magnesium glycinate supplements and topical sprays. Also, eating leafy greens and drinking mineral water can help if you’re not deficient.
4. Can light exposure really impact DNA repair and mitochondrial function?
Yes. Blue and fluorescent lights at night suppress melatonin, which is key for cellular repair while you sleep. On the flip side, red light exposure during the day supports mitochondria, your cells' powerhouses, helping DNA repair work better. Red light therapy, or simply getting natural sunlight, can make a big difference.
5. How does balancing copper and iron intake influence DNA health?
Too much iron without enough copper creates oxidative stress that damages DNA. Copper regulates iron absorption, but it’s best to get copper from food sources like egg yolks, raw honey, and whole milk rather than supplements, which can backfire. Balancing these minerals can improve energy, hormone balance, and repair.
6. What lifestyle changes reduce endocrine disruptors that harm DNA repair?
Avoid plastics containing BPA and phthalates by storing food in glass containers, cooking with stainless steel or ceramic, and switching to clean beauty products. These chemicals interfere with hormone signaling and DNA repair processes, especially in reproductive tissues, so cutting them out supports your cells' health.
Give Your Cells a Fighting Chance
Look, we can’t bubble-wrap ourselves. DNA damage happens. But instead of obsessing over anti-aging serums that burn our bank accounts and our skin barrier, we can give our bodies the raw materials to actually heal. Think less "anti-aging" and more "pro-repair."
You don’t need to optimize your life to support your health. Most of what I’ve noticed comes from doing a few basic things consistently and not working against my body.
Start with one change if anything here resonated. Or don’t. Awareness alone goes a long way.
Let me know if you try any of these or if your cells are already sending thank-you notes. Know someone always tired, wired, or weirdly obsessed with celery juice? Send them this.
If this kind of grounded wellness talk is your thing, I share more of it in my newsletter: Chronically Chic newsletter Don’t wait until your energy’s crashed for the third time this week.
