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Riboflavin's role in an important VA detox pathway
I'm revisiting a somewhat old post here....reason being, I recently started supplement with b2/riboflavin. Not because of a test that inidicated low status, but due to my new low vitamin A diet, and the recommendations of many on here who suggest it's importance for detox pathways; I've also read a lot on a Phoenix Rising post 'B2 I love you' (perhaps some of you have read it also). Based on my history, symptoms, and the new low vit A tract, I decided to incorporate riboflavin.
I've supplemented with thiamine on and off in the past, generally feel good benefit out of it. I'm continuing with that also, in addition to the riboflavin. Based on recommendations I've decided to go 'low and slow' with both. 20-30mg spread throughout the day.
I also still supplement with magnesium, manganeses (small amounts), molybdenum (occasional, and small amounts), selenium (mostly brazil nuts, but actual supplement a couple times a week), and a fair amount of potassium citrate (700-1000mg per day)
So, my question (and could be helpful to others as well), any personal experiences with this and subsequent recommendations?...be it related to how much, times of day, other vitamins/minerals to take with it, etc...
Any feedback, general or specific, is appreciated.
Thanks,
Mike G
In my opinion taking supraphysiological doses of single B vitamins isn't the best idea. I see low dose B complex as making more sense. Specifically one that contains no pyridoxine only low dose P5P. Thorne Basic B Complex is the one I buy. I take about 1/4 of a capsule at most in a day.
Based on my research if low dose supplementation is insufficient liver dysfunction is indicated. Specifically nutrient metabolism and recycling pathway dysfunction. It can be very complex involving methylation, epigenetic effects and autoimmunity but only ameliorating the dysfunction treats the cause, nutrient mega dosing doesn't.
I am opposed to mineral supplementation with the exception of magnesium and potassium in certain situations. I see low mercury fish consumption as necessary for trace minerals and DHA, I eat wild salmon regularly.
When recovering from subclinical Hypervitaminosis A it is crucial to avoid a state of Hypovitaminosis C. Chronic Hypovitaminosis C impairs liver and gut health as one of the enzymes involved in metabolizing cholesterol into bile acids is vitamin C dependent. This doesn't mean large supplementary amounts are helpful but consistent low dose supplementation may be a good idea. Elevated retinoic acid levels stimulate fibroblasts to release excess collagenase resulting in accelerated collagen breakdown with resulting vitamin C depletion, subclinical scurvy.
To improve liver health it is crucial to consume enough choline. Excess is harmful too though and will result in elevated TMAO production. It may be helpful to take some lecithin as well as consuming a diet that reduces choline requirements. Such a diet is one that avoids excess fat and sugar (fructose depletes choline), avoids alcohol, contains moderate amounts of animal protein and is heavily starch based. That means plenty of whole grains, refined grains, legumes and potato. Such a diet is also high in magnesium.
There is a lot of FUD that is spread around about whole grains but one rarely hears about the most important grain related hazard: aflatoxin and other similar mycotoxins. Aflatoxin is the most potent naturally occurring poison and can be a significant contributor to liver dysfunction. So be cautious about buying whole grains, nuts and legumes imported from third world nations and be cautious about buying niche products from whole food stores that are less likely to have been rigorously assessed for safety and may have been on the shelf for a while. Studies are not conclusive about whether organic products are higher in aflatoxin or not. It may be best to avoid consuming peanuts, corn and dried figs due to frequent aflatoxin contamination.
Other supplements that are worth looking into are taurine, CoQ10 and PQQ. Note that I don't normally approve of the amounts present in supplements and normally split up capsules over a number of days.
Another supplement worth looking into is natural full spectrum vitamin E with tocotrienols. A diet high in whole grains, legumes and nuts contains significant amounts of full spectrum vitamin E though. Nuts and seeds are high in tocopherols and whole grains and legumes are high in tocotrienols.