B-2 Riboflavin
Summary
B-2 Riboflavin: [DV ~ 2.4mg] {Half Life = 1.5 Hours} Helps convert fats into energy, aids the growth of new cells, breaks-down steroids and medications.
Excessive alcohol intake reduces B-2 stores.
Avoid synthetic versions such as ‘Acetic Acid’.
Riboflavin, also known as vitamin B2, is an essential nutrient that plays a crucial role in the body's energy production and overall cellular function. Here's an overview of its importance, sources, and benefits:
Importance of Riboflavin
Riboflavin is a water-soluble vitamin that is vital for the metabolism of carbohydrates, fats, and proteins into energy. It acts as a coenzyme in redox reactions within the body's cells, aiding in the production of ATP (adenosine triphosphate), which is the primary energy carrier in all living organisms. Additionally, riboflavin is involved in several other biochemical processes, including:
Cellular Growth and Function: It helps maintain healthy skin, eyes, and nervous system.
Antioxidant Activity: Riboflavin contributes to the body's defense against oxidative stress by supporting the regeneration of glutathione, one of the most important antioxidants.
Metabolism of Other Vitamins: It is essential for the conversion of other B vitamins, such as B6 and folate, into their active forms.
Dietary Sources of Riboflavin
Riboflavin is found in a variety of foods, both animal and plant-based. Some rich sources include:
Dairy Products: Milk, cheese, and yogurt.
Meat and Fish: Eggs, lean meats, and fatty fish like salmon and trout.
Green Vegetables: Spinach, broccoli, and asparagus.
Whole Grains and Fortified Cereals: Brown rice, oats, and fortified breakfast cereals.
Nuts and Seeds: Almonds and sesame seeds.
Benefits of Riboflavin
Energy Production: By participating in the Krebs cycle and the electron transport chain, riboflavin helps convert nutrients into usable energy.
Healthy Skin and Vision: Adequate riboflavin intake supports the maintenance of healthy skin and eyes, reducing the risk of cataracts and other eye disorders.
Anemia Prevention: Riboflavin plays a role in the synthesis of red blood cells, helping to prevent anemia.
Migraine Management: Some studies suggest that riboflavin supplementation may reduce the frequency and severity of migraines.
Deficiency and Supplementation
Riboflavin deficiency, although rare in developed countries, can lead to various health issues such as:
Ariboflavinosis: Characterized by sore throat, redness and swelling of the lining of the mouth and throat, and cracks at the corners of the mouth.
Skin Disorders: Dermatitis and a scaly skin rash.
Eye Problems: Itchy and bloodshot eyes, sensitivity to light, and potential cataract development.
Supplementation may be necessary for individuals who are at risk of deficiency, including those with chronic illnesses, the elderly, and people with restrictive diets. Riboflavin supplements are available over-the-counter and are often included in multivitamins and B-complex vitamins.
Recommended Daily Allowance (RDA)
The RDA for riboflavin varies by age, sex, and physiological status such as pregnancy and lactation. For adults, the typical RDA is about 1.1-1.3 mg per day. However, specific needs may vary, so it is always best to consult with a healthcare.
Riboflavin (B2) is an indispensable vitamin that supports a wide range of bodily functions, particularly energy production and antioxidant defense. Ensuring an adequate intake through a balanced diet or supplementation when necessary can contribute to overall health and well-being.
High B-2 Foods (from highest to lowest, per 100 grams)
Almonds (1.1mg)
Venison (0.7mg)
Nutritional Yeast [Non-Fortified] (0.6mg)
Salmon [Wild Caught] (0.5mg)
Cheddar (0.4mg)
Eggs [Pasture Raised] (0.4mg)
Yogurt (0.3mg)
Sourdough Bread (0.3mg)
Mushrooms (0.25mg)
Chicken (0.25mg)
Beef [Grass Fed] (0.2mg)
Pistachios (0.2mg)
Pork (0.2mg)
Whole Milk [Grass Fed] (0.15mg)
References
Clinic, C. (2024, May 13). 4 Health benefits of riboflavin (Vitamin B2). Cleveland Clinic. https://health.clevelandclinic.org/vitamin-b2
Patel, K. (2024, January 11). Riboflavin (Vitamin B2). Examine. https://examine.com/supplements/vitamin-b2/
Riboflavin – vitamin B2. (2024, May 9). The Nutrition Source. https://nutritionsource.hsph.harvard.edu/riboflavin-vitamin-b2/
The Editors of Encyclopaedia Britannica. (2024, June 4). Riboflavin | vitamin B2, nutrient, coenzyme. Encyclopedia Britannica. https://www.britannica.com/science/riboflavin
Vitamin B2. (n.d.). Synnovis. https://www.synnovis.co.uk/our-tests/vitamin-b2