B-Complex Vitamins – Vitamin B2 (Riboflavin) Health Benefits

Vitamin B2, also known as riboflavin, was first discovered in 1879. However, it wasn’t until about 50 years later that it was isolated and given the name vitamin B2/vitamin G.

One of the most distinguishing features of this vitamin is what happens when you consume more than you need, as excess riboflavin is excreted out of the body in the urine which it turns a bright fluorescent yellow color.

So if you have ever taken vitamin B supplements before and found that your urine was bright yellow, then it may have been riboflavin that you were peeing out.

Why Is Vitamin B2 Important?

Riboflavin is one of eight types of vitamin B, which collectively make up the vitamin B group complex. These include:

•    Vitamin B1 (thiamine)
•    Vitamin B2 (riboflavin)
•    Vitamin B3 (niacin)
•    Vitamin B5 (pantothenic acid)
•    Vitamin B6 (pyridoxine)
•    Vitamin B7 (biotin)
•    Vitamin B9 (folic acid)
•    Vitamin B12 (cobalamins)

If you are interested in learning more about the vitamin B complex as a whole, then please see the videos below as the remainder of this article shall focus exclusively on vitamin B2.

Like the rest of the B vitamins, riboflavin is water soluble and so it cannot be stored within the body. As a result, you need a constant daily supply in order to maintain adequate levels. In contrast, other vitamins, such as vitamin A, are known to be fat soluble and so can be stored in the body.

This means that even if you are not consuming fat soluble vitamins everyday, the reserves you have in your body will make it much less likely that you become deficient in them. This does however, come at the expense of an increased risk of suffering from an overdose or toxicity if you consume too much.

Similar to its cousin thiamine, riboflavin plays an important role in the metabolism of energy within the body. It does this by taking the calories that you consume in the form of carbohydrates, proteins and fats and assisting in conversion of them into adenosine triphosphate (ATP) which is what the body uses to fuel all the biochemical reactions that happen inside of you.

Another important role played by riboflavin in the body includes the activation of other vitamins such as vitamin B6 (pyridoxine). This shows the importance of consuming vitamins in their natural state whenever possible, or as whole food supplements, as in nature vitamins do not exist in isolation but rather work synergistically together with other natural compounds found in food.

Metabolism

In addition to its role in energy metabolism, vitamin B2 also has direct influence on your metabolic rate as it helps to regulate your thyroid gland. This gland sits in the base of your throat where it secretes various hormones that influence the growth and development of the body.

An under-active thyroid (hypothyroidism) can result in weight gain and a lack of energy, whereas an over-active thyroid (hyperthyroidism) can make it difficult for you to gain weight and cause you to experience heart problems.

Although most people tend to think that having a high metabolism is a good thing due to its effect on weight loss, some studies have suggested that those with a high metabolism may actually age faster and die younger than those with a slower metabolism. So keeping your thyroid working as it should do is definitely a good thing for your overall level of health, and vitamin B2 can help you to do this.

Cellular

Along with Iron, vitamin B2 is used by the body to produce red blood cells, and this is another way that riboflavin can influence your energy levels.

A lack of red blood cells can result in anemia which subsequently reduces the amount of oxygen that your body receives at a cellular level (cellular respiration). When this occurs, your body cannot function optimally and you may experience symptoms such as dizziness, fatigue and difficulty thinking or concentrating.

Riboflavin also plays a role in maintaining your immune system, as it is required for the production of antibodies which help to defend your body against viruses.

Furthermore, riboflavin also helps to maintain levels of glutathione in the body, which is an extremely powerful natural antioxidant that can help guard against cellular free radical damage and control inflammation. Both of these effects can help to guard against disease and premature aging.

What Are The Health Benefits Of Riboflavin?

Riboflavin has many beneficial effects on the body that help to promote general good health. Some of the main benefits are listed below.

• Maintains mucous membranes of the lungs, mouth and digestive system helping to keep them moist.

• Facilitates absorption and utilization of thiamine, niacin, pyridoxine, folic acid and iron. When vitamin B2 levels are low, absorption of minerals such as iron may be hindered which could lead to anaemia.

• Helps to protect the eyes from cataract formation, possibly via protection against free radicals.

• Aids in the repair and healing of skin wounds.

• Is required for antibody production and so helps to strengthen natural immunity.

• May be beneficial for skin disorders such as acne, eczema and rosacea.

• Can help to reduce the occurrence of migraine headaches when taken in a high dose.

• Helps regulate growth and development and metabolism via its effects on the thyroid gland.

• Needed for the production of red blood cells which is important for bringing oxygen to cells.

• Helps the body to obtain energy from food.

• Assists in the production of glutathione which helps protect the body against free radical induced damage.

• Helps to keep hair and nails healthy.

• Protects the nervous system.

• May help to reduce the incidence of depression and improve mood.

Vit-B2 Videos

The videos below provide some more information on the benefits of riboflavin.

How Much Riboflavin (B2) Do You Need?

The recommended daily allowance (RDA) for vitamin B2 is 1.3-1.7mg for men and 1.1mg for women, although some nutritionists recommend taking 300mg for optimal health.

Higher doses of riboflavin, such as 400mg, may be beneficial for migraine.

Where Do You Get It?

Riboflavin can be found in diary products, meats and vegetables. However, vitamin B2 is best obtained from fresh food as overcooking or processing food can destroy it.

This vitamin is also light sensitive, and so if it has been added to food, such as milk, it must be protected from ultraviolet (UV) light to prevent degradation.

What Causes A Deficiency Of B2?

If you take any drugs such as antidepressants, antimalarials or chemotherapy drugs, then these may interfere with your body’s ability to absorb vitamin B2. This also applies to smokers, heavy drinkers and women taking contraceptive pills.

If you eat a diet high in processed or heavily refined foods, then you may also be at risk of suffering from a vitamin B2 deficiency.

Signs Of Deficiency

Some of the signs of a vitamin B2 deficiency include:

•    Sore tongue
•    Cracked lips
•    Poor concentration
•    Cataracts
•    Itchy Eyes
•    Low energy levels
•    Bloodshot eyes
•    Mouth sores
•    Cracks in corners of mouth
•    Weak nails
•    Dull/lifeless hair
•    Premature skin wrinkles
•    Anaemia
•    Poor digestion of food
•    Impaired mental functioning/clarity
•    Migraine headaches
•    Increased sensitivity to light

Who Needs Vitamin Supplements?

Pregnant women, heavy alcohol drinkers, people with bowel disease, people who live a physically demanding lifestyle and women taking hormone replacement therapy medication may require larger amounts of vitamin B2.

Vegans and individuals who are under a lot of stress are also likely to become deficient in vitamin B2, and so would also benefit from supplementation.

Since the body cannot store vitamin B2, except for small amounts in the liver, there is no point in taking very high doses. Anything above 2mg will just be excreted by non deficient individuals in the urine and give it a very dark yellow color.

If you are taking high doses of B2, it is therefore best to divide and spread out your doses throughout the day to ensure that you are actually absorbing what you consume.

Due to the fact that excess B2 is excreted by the body, the risk of suffering from an overdose or toxicity is extremely low.

Best Food Sources

Some of the best food sources to obtain vitamin B2 from your diet are:

• Lamb liver
• Yeast extract (brewers yeast)
• Vegetable pate
• Muesli
• Sheep yogurt
• Eggs
• Almonds
• Goat cheese
• Wheatgerm