Vitamin B2 / Riboflavin: Benefits, Sources, & Interactions
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Vitamin B2, also called Riboflavin, is an important vitamin that also acts as an antioxidant within the body. Vitamin B2 is responsible for maintaining healthy blood cells, helping to boost energy levels, facilitating in a healthy metabolism, preventing free radical damage, contributing to growth, protecting skin and eye health, and even more. (1) ...All B vitamins are used to help digest and extract energy from the foods you eat; they do this by converting nutrients from carbohydrates, fats, and proteins into useable energy in the form of "ATP". For this reason, Vitamin B2 is needed for the functioning of every single cell within your body, and a riboflavin deficiency or lack of B vitamins in your diet can create a number of serious side effects.Vitamin B2 is used in combination with other B vitamins, which make up the "B Vitamin Complex". In fact B2 must be present in high enough amounts in the body to allow other B vitamins including B6 and folic acid to properly do their jobs. All B vitamins are responsible for important functions including contributing to nerve health, heart and blood health, skin and eye health, reducing inflammation, hormonal function, and are used to maintain a healthy metabolism and digestive system.Riboflavin/ Vitamin B2 Deficiency
According to the USDA, a Vitamin B2 riboflavin deficiency is not very common in western, developed nations, most likely because many refined carbohydrates are fortified with riboflavin. Additionally, other commonly consumed foods like eggs and meat can provide a good source of Vitamin B2 too.The RDA for adult males is 1.3 mg/day and 1.1 mg/day for women, while children and infants require less. For those who suffer from a known riboflavin deficiency or conditions related to anemia, migraine headaches, eye disorders, thyroid dysfunction, and some other conditions, more Vitamin B2 might be necessary in order to help correct the underlying problems.Signs of a Vitamin B2 deficiency can include (2):
- Anemia
- Fatigue
- Nerve damage
- A sluggish metabolism
- Mouth or lip sores or cracks
- Skin inflammation and skin disorders, especially around the nose and face
- Inflamed mouth and tongue
- Sore throat
- Swelling of mucus membranes
- Changes in mood, such as increased anxiety and signs of depression
...Top 6 Health Benefits of Vitamin B2 (Riboflavin)
1. Proven to Help Prevent Headaches including Migraines
Vitamin B2 is a proven method for dealing with painful migraine headaches. Physicians commonly prescribe riboflavin in high doses of 400 mg. as a preventive treatment for headaches or as a cure for those who regularly experience serious migraine attacks (4).Supplementing with riboflavin has been shown to be a natural headache remedy and to reduce the frequency of migraines, plus it can also help decrease symptoms and pain during a migraine, as well as to shorten the duration....3. Can Help Prevent and Treat Anemia
Anemia is caused by several factors including decreased red cell production, the inability to carry oxygen to the blood, and blood loss. Vitamin B2 is involved in all of these functions and helps to prevent and treat cases of anemia (6).Vitamin B2 is required for steroid hormone synthesis and red blood cell production. It also helps the transportation of oxygen to the cells and helps to mobilize iron. When someone experiences a riboflavin deficiency without enough Vitamin B2 present in the diet, they can become more at risk for developing anemia and sickle cell anemia.Low-levels of vitamin B2 have been correlated with both of these conditions that involve an underutilization of oxygen and problems with red blood cell production. These conditions can result in fatigue, shortness of breath, inability to exercise, and more.Research suggests that Vitamin B2 is also effective in helping to lower high amounts of homocysteine in the blood. This condition occurs when someone is unable to convert the chemical homocysteine present in blood into amino acids for the body to use. Supplementing with Vitamin B2 (riboflavin) has been shown to help correct this condition and to balance homocysteine levels.
4. Needed for Maintaining Proper Energy Levels
Vitamin B2 is used by the body to metabolize food for energy and to maintain proper brain, nerve, digestive, and hormone function. Without high enough levels of riboflavin, riboflavin deficiency occurs and the molecules found in carbohydrate, fat, and protein foods are not able to be properly digested and used for "fuel" that keeps the body running. This is one reason why riboflavin is very important for growth and bodily repair.Vitamin B2 is needed in order to break down proteins into amino acids, fats, and carbohydrates in the form of glucose. This helps convert nutrients from food into usable bodily energy that helps to maintain a healthy metabolism.Riboflavin is also needed to regulate proper thyroid activity and adrenal function and a riboflavin deficiency can increase the odds of thyroid disease. It is useful in calming the nervous system, battling chronic stress, and regulating hormones which control appetite, energy, mood, temperature, and more.
5. Provides Antioxidant Properties and Defends Against Cancer
Vitamin B2 acts as an antioxidant that controls the presence of damaging free radicals within our body. Vitamin B2 riboflavin is required for the production of anantioxidant called glutathione, which acts as a free radical-killer and also detoxes the liver.Free radicals are what age the body and when they go uncontrolled, can result in the development of various disease. Vitamin B2 plays a part in defending against disease by maintaining a healthy lining within the digestive tract, where much of the immune system is stored. A healthy digestive system allows the body to absorb and use the most nutrients from your diet that it can, so a riboflavin deficiency can mean less nutrients properly being used for bodily energy. ...
6. Protects Healthy Hair and Skin
Vitamin B2 riboflavin plays a role in maintaining collagen levels, which makes up healthy skin and hair. Collagen is needed to maintain the youthful structure of skin and to prevent fine lines and wrinkles, so a riboflavin deficiency can make us look aged quicker. Some research suggests that riboflavin can decrease the time needed for wound healing, can reduce skin inflammation and cracked lips, and can help naturally slow signs of aging....
Vitamin B2 is actually required in order to activate Vitamin B6 and folic acid.
Consuming B vitamins together allows them to work better in the body. Most B vitamin complex supplements will include vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin/niacinamide), vitamin B5 (pantothenic acid), vitamin B6, vitamin B12 and other vitamins that work together to produce energy through effective food absorption and metabolic function.
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