Ever wondered why some people breeze through stress while others crumble at a to-do list with more than three items?

Enter: the COMT gene — one of the lesser-known but majorly influential genes in the world of mood, hormones, and metabolism. Short for Catechol-O-Methyltransferase (try saying that three times fast), this gene is responsible for breaking down stress hormones like adrenaline, noradrenaline, and dopamine.

Depending on how quickly or slowly your COMT enzyme functions, your body may hold on to or flush out these feel-good (or feel-frazzled) chemicals faster or slower than others. And yep, it affects everything from mood to focus, stress resilience, and even how much caffeine makes you spiral.

Let’s unpack what this actually means.

The 3 COMT Types: Fast, Slow & Goldilocks (aka Moderate)

1. Fast COMT

Your body clears dopamine, adrenaline, and estrogen quickly — sometimes too quickly.

Common traits & symptoms:

• Often calm under pressure (cool cucumber energy)
• But can struggle with focus, motivation, or joy (low dopamine drive)
• May feel emotionally flat or uninspired
• Often sensitive to low estrogen states (PMS, menopause)

Supplements: DOs

• Magnesium glycinate (calms without sedating)
• Vitamin B6 (cofactor for dopamine production)
• Tyrosine (for dopamine synthesis, if needed)
• Adaptogens like Rhodiola* or Ashwagandha (but dose cautiously)

Supplements: DON’Ts

• High-dose methyl donors (methyl-B12, methylfolate) — can cause anxiety or overstimulation
• Overdoing green tea extract, caffeine, or stimulants — your dopamine's already depleted

Diet tips:

• Go for protein-rich meals to feed dopamine
• Include foods high in phenylalanine and tyrosine (eggs, fish, nuts)
• Focus on blood sugar balance to avoid dopamine crashes

2. Slow COMT

Your body holds onto dopamine, adrenaline, and estrogen for longer than usual.

Common traits & symptoms:

• Sharp focus, intense drive, creative energy
• But can burn out fast and feel wired but tired
• Often anxious, highly reactive, or overstimulated
• Sensitive to stress and estrogen dominance (PMS, headaches, mood swings)

Supplements: DOs

• Magnesium (especially glycinate or threonate)
• Vitamin B2, B3 — helps regulate methylation pathways
• SAMe or phosphatidylcholine (helps with estrogen clearance)
• Adaptogens like Holy Basil or Reishi to soften the edges

Supplements: DON’Ts

• Tyrosine or dopamine boosters — you're already in the fast lane
• Stimulants or high-dose caffeine — cue: jitter central
• Excess estrogenic herbs (red clover, dong quai)

Diet tips:

• Focus on cruciferous veggies (broccoli, cauliflower, cabbage) for estrogen clearance
• Limit alcohol, processed sugars, and dairy — can worsen mood swings
• Think nourishing, grounding, anti-inflammatory

3. Moderate COMT

The sweet spot. You break things down at a balanced pace — not too fast, not too slow.

Common traits & symptoms:

• Emotionally regulated (most of the time)
• Good stress response unless your diet/lifestyle throws things off
• Flexible focus, stable moods
• Can tip into fast or slow under stress or hormonal shifts

Supplements: DOs

• A mix of calming and energizing — magnesium + B-complex is your bestie
• Gentle adaptogens like Ashwagandha, Schisandra, or Lion’s Mane
• Support methylation but don’t go overboard

Supplements: DON’Ts

• High doses of any one thing — your system likes balance
• Over-supplementing with dopamine precursors or estrogenic herbs

Diet tips:

• Keep doing what works for your body — but monitor how you feel around hormonal changes
• Include liver-loving foods (leafy greens, bitter veg, lemon water)
• Cycle your stress support tools as needed

But Wait… How Do I Know Which COMT I Have?

You can find out through DNA testing — many companies offer saliva-based reports. But here's the kicker: your symptoms often tell the story better than the genes themselves. Genes load the gun, environment pulls the trigger. Your stress, diet, sleep, and lifestyle habits all influence how that gene is expressed.

Key Takeaways for Your COMT Type