Vitamin B2 (Riboflavin).
Vitamin B2 is also called riboflavin, lactoflavin or vitamin G. This is an essential water-soluble coenzyme and it is included in the vitamin B complex vitamins. In coordination with other vitamins, riboflavin triggers or promotes plenty of biochemical reactions and functions taken place within the body.
Vitamin B2 is an antioxidant and in combination with other nutrients of the same category, neutralizes free radicals which are by-products of metabolism or smoking. Because of this property, vitamin B2 is considered a preventive factor for ageing, cancer and coronary heart disease. Riboflavin is responsible for body growth, formation of red blood cells and the release of energy via the metabolism of protein, fats and carbohydrates. Vitamin B2 helps in proper muscle tone maintenance, respiration, improvement of the immune system, homeostasis of thyroid hormones and enhancement of fertility. Riboflavin also contributes to good health of eyes, nervous system, skin, nails, hair and epithelium, including oral mucosa.
Studies have shown that uptake of riboflavin may be beneficial, in people who suffer regular migraines. Vitamin B2 in synergy with other nutrients, such as iron and cobalamin, may prevent anemia. Riboflavin can also prevent sight problems, especially cataract.
Vitamin B2 is readily absorbed and in cases of excessive intake, is easily excreted in the urine, where it is responsible for the bright yellow color. The need for riboflavin is constant, since the storages within the body are extremely low. Riboflavin plays a key role in the maintenance of niacin in adequate levels.
Alcohol and certain medications, such as contraceptives, tetracyclines, amitryptyline (Elavil), seem to impair the absorption of riboflavin.
Sources of vitamin B2 (riboflavin).
Lean meat, eggs, fish, brewer's yeast, legumes, almonds, nuts, whole grains, green leafy vegetables, liver, and milk provide riboflavin. Vitamin B2 is often used in foods, in order to fortify them or to give the characteristic orange color. Flours, breads, cereals, baby foods, fruit juices and dairy products are typical examples.
Although riboflavin is not affected by the heat, it is destroyed by exposure to light. Thus, foods containing vitamin B2 should not be stored in glass containers that are exposed to light. People who do regular and intensive exercise, especially women, may need increased amounts of vitamin B2. Heavy alcohol drinkers are deficient in riboflavin. Apart from natural dietary sources, supplementation for riboflavin is a very efficient, safe, alternative or additional option. Try the  button, if you want to find vitamin B2 food supplements online.
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Vitamin B2 deficiency (riboflavin).
Ariboflavinosis is the medical term for riboflavin deficiency. The condition is common, since vitamin B2 cannot be stored in adequate amounts in the body. The most common cause of vitamin B2 deficiency is the insufficient dietary intake. Ariboflavinosis is characterized by sore throat, swelling of mucous membranes, sore mouth, cracks on the corners of the lips, fatigue, anemia and skin disorders. Occasionally, the deficiency is associated with thinning hair, persistent migraine headaches, poor growth, dermatitis, gastrointestinal conditions, anemia, insomnia, impaired mental performance and sight problems, such as cataract and light sensitivity.
There is no known toxicity to vitamin B2, because riboflavin is a water-soluble vitamin and excessive amounts are easily excreted in the urine through the kidneys.
Recommendations for vitamin B2 (riboflavin).
For riboflavin, the recommended dietary allowances (RDAs) are 300-900mcg/day for infants and children, 1.1mg/day for adult females, 1.3mg/day for adult males and for pregnant and breastfeeding women, 1.4mg/day and 1.6mg/day respectively. The above figures are recommended, in order to meet the minimum dietary requirements, though.
In general, in adults, 100-200mg of riboflavin is considered safe and adequate daily intake.
Supplementation of any single vitamin B for a long period of time, may lead to significantly imbalanced state of other members of the complex. Thus, a full range of additional supplementation for vitamin B complex is recommended. |
