Why You Should Manage Your Riboflavin Status and How to Do It | Mastering Nutrition #58

[@chrismasterjohn]

00:37 Introduction 01:46 Three things that I’ve changed my mind about while doing the research for this podcast 04:24 Cliff notes 14:13 Three stories of riboflavin deficiency 18:05 Signs and symptoms of riboflavin deficiency 21:31 Speculative symptoms of suboptimal riboflavin status 23:49 Chemical properties of riboflavin 27:22 Medical applications: infants with jaundice, eye surgery for keratoconus, and treatment of fungal keratitis 30:38 Chemical structure of riboflavin, flavin mononucleotide (FMN), and flavin adenine dinucleotide (FAD) 33:02 Riboflavin’s roles in the body: energy metabolism, the antioxidant system, methylation, detoxification, and other nutrient interactions 34:03 Riboflavin’s roles in energy metabolism 39:33 How the different macronutrients (carbohydrate, fat, and protein) affect the riboflavin requirement differently 46:05 Riboflavin’s role in the antioxidant system 50:12 Riboflavin’s roles in the methylation system 52:29 Riboflavin’s interactions with other nutrients: vitamin B6, niacin, and iron 55:47 Riboflavin’s roles in detoxification 57:44 Other riboflavin-dependent enzymes include NADPH oxidase, monoamine oxidase, and protein disulfide isomerase. 59:31 The physiology of riboflavin absorption 01:02:31 The physiology of riboflavin utilization and the importance of magnesium, ATP, thyroid hormone, adrenal hormones, and protein 01:06:43 The gold standard marker of riboflavin status is the erythrocyte glutathione reductase activity coefficient (EGRAC). 01:12:11 LabCorp’s whole blood riboflavin test, normalized to the concentration of blood hemoglobin, is the closest commercially available equivalent to the EGRAC. 01:14:02 Why urinary glutaric acid is not a specific marker of riboflavin status 01:14:54 Measuring riboflavin status should be done after an overnight fast, and biotin does not interfere with the test. 01:15:54 How the RDA for riboflavin was established 01:22:02 How much riboflavin is needed to optimize riboflavin status and maximally suppress the EGRAC? 01:27:25 Why high doses of riboflavin might be beneficial in cases of suboptimal magnesium, energy, thyroid, or adrenal status 01:31:04 Dietary sources of riboflavin 01:36:39 Free riboflavin is found in milk, fortified flours, and many riboflavin supplements. 01:38:55 Riboflavin is destroyed by light. 01:41:16 Riboflavin is produced in the colon, but it is unknown how much this contributes to systemic riboflavin status. 01:43:55 Factors that interfere with riboflavin status and utilization 01:51:02 Genetic defects in riboflavin metabolism and transport 01:53:50 How common is riboflavin deficiency and suboptimal riboflavin status? 01:58:36 Riboflavin supplementation for iron deficiency anemia 02:00:29 The relationship between riboflavin and the MTHFR C677T polymorphism and effects on homocysteine and blood pressure 02:09:32 Riboflavin supplementation and exercise performance 02:14:30 Whether or not riboflavin supplementation could impair adaptations to exercise 02:18:25 Riboflavin supplementation for migraines 02:25:06 Rapid fire questions 02:25:21 Does it matter whether we take free riboflavin or riboflavin 5’-phosphate? 02:26:51 Should riboflavin be taken with food? 02:30:28 How often should you take riboflavin? 02:32:20 Does it matter if you take riboflavin in one dose or divided doses? 02:33:13 Are there any adverse effects of riboflavin supplements?

[@maryjohnson2878]

Chris Masterjohn, PhD , THANK YOU!

[@amaryllisford282]

👍

[@TruthsSake]

Thank you Chrissy-poo!

[@Mo-yj3wf]

20:00!

[@VishalRaoOnYouTube]

Outstanding coverage of Riboflavin! I am eagerly anticipating your episode on Vitamin B6 / P5P. I hope you're planning to cover that one at some point.

[@mele2904]

new zeland lamb is 100 percent grass fed/pastured. They get the species appropriate diet there unlike in the states where they might be fed a lot of grains/soy.

[@jennythomasmathew]

Thank you thank you!!! Loved it. With this series you are becoming my new all time favorite nutrition guru!!!! After this series, please look into the nootropics. Or the various metabolic pathways in the body? I know you've covered methylation, but there's so many others that could use your laser focus! Liver detoxification pathways etc..

[@YOURJOURNEY]

Very informative…

[@Mo-yj3wf]

51:00!

[@Solidfreeman01]

Yep! This is NICE Work!

[@davide6848]

Hi.. at 20:00 are you talking about anemia with normal Hemoglobin levels.. are you sure?

[@ARBAAL1522]

gold

[@rando8228]

@2:25:54, I was a bit disappointed that Alex ruined what was otherwise a quite satisfying pronunciation stalemate.

[@KORTOKtheSTRONG]

awesome

[@defforadio6428]

Now antioxidants are not mystery anymore to me!

[@jacquelinelangston1599]

As always great info! I had a question about the ancestral supplements. About two years ago I stopped consuming red meat, pork and poultry (but still consume eggs, dairy, and fish/shellfish) after reading some peer-reviewed correlational studies and dietary review papers regarding Arachidonic acid and psoriasis (which I have) and psoriatic arthritis (which thankfully I don't) just to see if it might help manage my condition; it seems to help, to a certain extent (it would probably be better if I didn't consume egg yolks, but other things would suffered when I tried). Would you consider these supplements to be rich in A.A? Could I get some of the nutrition I might be missing without the A.A?

[@chrismasterjohn]

The liver is probably rich in AA and I know the brain is.

[@ellenorbjornsdottir1166]

Have you considered sticking to just eggs, dairy & fish (pescetarian carnivore)? I've heard a carnivore diet helps with autoimmune conditions. A low AA diet may be deficient in AA, especially if you drop linoleic acid too (which a well formulated carnivore diet does). Also, Chris, if you're reading, I hope I'm not giving bad advice :\

[@Fraghound]

I'm so alpha that I don't even have beta oxidation.

[@sahdev520]

Many studies how that riboflavin increases fmo3 activity which increases TMAO levels.

[@chrismasterjohn]

I’ve written a lot about TMAO. Search my web site for it.

[@keylanoslokj1806]

Is that bad

[@Kimmy1412]

Wow, so thorough! Thank you.

[@ellenorbjornsdottir1166]

I know Unilever's Marmite helps me on allnighters. Could it be subclinical riboflavin deficiency?

[@birage9885]

Jacinta started eating liver, so my guess is she may of had copper dysregulation since the copper in the liver is what improves the iron status........hasn't Morley taught you anything, lol!

[@chrismasterjohn]

Copper does that, but so does riboflavin.

[@birage9885]

@@chrismasterjohn Good to know, but can we really be sure which did the job? Regardless, the liver helped.

[@chrismasterjohn]

@@birage9885 Well, I made the story up. So don't I get to say? lol

[@birage9885]

@@chrismasterjohn Yes you do!! I must of missed that part, thought it was a real story. So many videos, so little time, sometimes I have to fly through them and I end up missing small details.

[@lltrashll2248]

@@chrismasterjohn This actually made my day, LOL.

[@elliottjames671]

Greasy balls🤣

[@chrismasterjohn]

Itchy too bro :/

[@emmaluciaev1938]

Let me make the video the longest possible and give you the least value of your time possible