Week 34 blog- Vitamin B2- Riboflavin
WHAT IS VITAMIN B2?
Vitamin B2, also called riboflavin, is one of 8 B vitamins.
Riboflavin is a key component of coenzymes involved with the growth of cells,
energy production, and the breakdown of fats, steroids, and medications. Most
riboflavin is used immediately and not stored in the body, so excess amounts
are excreted in the urine. Riboflavin is needed in high amounts to allow other
B vitamins to work properly. Vitamin B2, or riboflavin, is naturally present in
foods, can be added to foods, and is available as a supplement. Bacteria in the
gut can produce small amounts of riboflavin, but not enough to meet dietary
needs.
WHERE CAN WE GET RIBOFLAVIN?
IN OUR FOODS-
Eat a healthy and balanced diet to get enough vitamin B-2.
It’s present at the levels most people need in dairy products, including
cottage cheese and milk. Riboflavin is also found in meat and fortified foods
but also in some nuts and green leafy vegetables. Here are foods to incorporate: Seaweed in 1 cup provides 242.0% of your daily Vitamin B2 needs. If you are not a seaweed
lover, other foods
Liver (from beef, lamb, turkey, veal, or chicken) 3-oz.
has 229.0% of DV, then comes organ meats (from beef or lamb kidneys) 3-oz. piece has 149.0% of the daily
value, then comes food more my liking- Almonds1 cup has 57.0% DV, other great
sources -Dairy milk, Yogurt, Cheese, Eggs, lean beef and pork, dark meat,
chicken, salmon, tuna, soybeans, spinach, grains, fortified cereal and bread.
Riboflavin is often a supplement in cereal and bread, and it can be present as
food coloring in candy. A fact you may
not know: Ever wonder why you don’t usually see milk stored in glass bottles
anymore? The reason is due to riboflavin. If the vitamin is exposed to too much
light, it can be deactivated from its usable form. That is why milk is now
typically sold in cartons or opaque plastic containers to block light.
Riboflavin is not destroyed by heat, but it can be lost in water when foods are
boiled or soaked. Roasting and steaming foods preserves more riboflavin than
frying or scalding your foods.
SUPPLEMENTS- Can get Riboflavin alone or as part of B
complex. Make sure to purchase a high-quality supplement from real food sources.
Recommended Daily Intake of Riboflavin-
According to the Institute of Medicine at the National
Academy of Sciences, the following is the recommended dietary allowance (RDA)
for vitamin B2 daily:
Infants and babies 0 to 6 months: .3 mg
Infants and babies 7 to 12 months: .4 mg
Children 1 to 3 years old: .5 mg
Children 4 to 8 years: .6 mg
Children 9 to 13 years: .9 mg
Males 14-plus years: 1.3 mg
Females 14 to 18 years: 1.0 mg
Females 19-plus years: 1.1 mg
Pregnant females: 1.4 mg
Breastfeeding females: 1.6 mg
Research shows that vitamin B consumption with a meal will
significantly increase the absorption of the vitamin. Some sources state that
vitamin B2 absorption can increase from 15% to 60% when taking a vitamin B2
supplement, or when the vitamin comes from a food source. Minerals and
vitamins, in general, are absorbed better when taken with a meal.-
UL: A Tolerable Upper Intake Level (UL) is the maximum daily
dose unlikely to cause adverse side effects in the general population. A UL has
not been established for riboflavin, because a toxic level has not been
observed from food sources or from longer-term intakes of high-dose
supplements. https://www.hsph.harvard.edu/nutritionsource/riboflavin-vitamin-b2/
There is not much risk of over-consuming vitamin B2.
Riboflavin is a water-soluble vitamin, and the body is able to excrete any
amount of vitamin B2 that is not needed within a few hours. People that
frequently consume multi-vitamin supplements with riboflavin may notice a
bright yellow color in their urine. This is a normal reaction and is a good
indication that the body is absorbing vitamin B2. It is also a sign your body
is excreting unneeded vitamin B2, and do not have a problem with riboflavin
deficiency. https://www.doctorshealthpress.com/food-and-nutrition-articles/vitamin-b2-deficiency-symptoms-benefits/
I must caution mega dosing of anything. Very high doses may
cause: Itching, Numbness, Burning or prickling sensations, yellow or orange
urine and Sensitivity to light.
Vitamin B2 and Health
6 key vitamin B2
health benefits-
1. Maintains proper energy levels
B vitamins are included in all the major energy and adrenal
supplements, including vitamin B2. Vitamin B2, in particular, is useful for
chronic stress, calming the nervous system, and regulating hormones that help
control mood, energy, temperature, and appetite. Riboflavin deficiency can lead
to improper digestion of protein, fats, and carbs—the three major
macronutrients that the body uses for fuel.
Vitamin B2 will break down fats, as well as convert proteins
into amino acids and carbs into glucose. In other words, riboflavin transforms
nutrients from food that the body will use for energy and healthy metabolism.
2. Supports eye health
Research shows that vitamin B2 deficiency increases eye
problems. Riboflavin prevents various eye disorders, such as glaucoma,
cataracts, and keratoconus. According to John Hopkins- Keratoconus is an eye
disease that affects the structure of the cornea, resulting in loss of vision.
Riboflavin drops can help treat eye disorders like glaucoma and increase the
strength of the cornea when used in combination with light therapy. Check with
your health care provider for further information.
3. Prevents and treats anemia
Blood loss, the inability to carry oxygen to the blood, and
reduced red cell production are all prominent causes of anemia. Riboflavin is
involved in these functions and can help treat and prevent anemia. Low vitamin
B2 in the diet can lead to sickle cell anemia and anemia. Riboflavin is also
effective for lowering high homocysteine levels in the blood. Anemia occurs
when the body is unable to convert homocysteine into amino acids.
4. Fights cancer
Vitamin B2 acts as an antioxidant, which can prevent free
radical damage. Riboflavin is needed for the production of the antioxidant
glutathione. Glutathione helps detoxify the liver and kills free radicals.
Studies have found that riboflavin prevents certain cancers, such as
esophageal, cervical, colorectal, and prostate cancer. Vitamin B2 minimizes the
effects of oxidative stress and cancer-causing carcinogens. Riboflavin is also
needed to help the body change vitamin B6 and folate into forms it can use. https://www.mountsinai.org/health-library/supplement/vitamin-b2-riboflavin
5. Protects skin and hair
Some studies suggest that vitamin B2 can reduce the time
needed for wound healing, while also decreasing cracked lips and skin
inflammation. Vitamin B2 also helps maintain collagen levels in the skin. Collagen
is important for the skin maintaining a youthful structure, and preventing
wrinkles and fine lines. Moreover, vitamin B2 deficiency can make people age
quicker.
6. Migraines-
Riboflavin works to reduce oxidative stress and inflammation
of nerves, which are contributors to migraine headaches. The vitamin is also
needed for normal mitochondrial activities; migraines are sometimes caused by
mitochondrial abnormalities in the brain. Riboflavin has been studied as a
prophylactic therapy for preventing migraines. Here are some studies that were
under care of health care professionals:
A randomized controlled trial of 55 adults with migraines
were given either 400 mg daily of riboflavin or a placebo and followed for four
months. Riboflavin was found to reduce
the frequency of migraine attacks by two per month compared with the placebo.
The authors noted that a beneficial effect of riboflavin did not start until
after the first month, and showed maximum benefit after three months of use. https://n.neurology.org/content/50/2/466.short
A systematic review of 11 clinical trials on riboflavin as a
prophylactic treatment for migraines found mixed results. https://onlinelibrary.wiley.com/doi/full/10.1111/jcpt.12548
The trials with benefit showed a modest reduction in frequency of migraines in
adults and children. The dose for adults was typically 400 mg daily, and for
children 200 mg daily, given for three months. There were no negative side
effects observed from the supplements.
Because some people appear to benefit from the supplements,
they are inexpensive, and side effects have been minimal, the Quality Standards
Subcommittee of the American Academy of Neurology and the American Headache
Society concluded that riboflavin is probably effective for preventing migraine
headaches and approved its use as a complementary treatment. https://n.neurology.org/content/78/17/1346
Deficiency
A riboflavin deficiency is very rare in the United States.
Disorders of the thyroid can increase the risk of a deficiency. A riboflavin deficiency
most often occurs with other nutrient deficiencies, such as in those who are
malnourished. Elderly people and alcoholics may be at risk for riboflavin
deficiency because of poor diet. Symptoms of riboflavin deficiency include:
Fatigue, slowed growth, Digestive problems, Cracks and sores around the corners
of the mouth, Swollen magenta-colored tongue, Eye fatigue, Swelling and
soreness of the throat, Sensitivity to light.
Other Symptoms of deficiency may include: Cracked lips, Sore throat,
Hair loss, Skin rash, Anemia, Itchy red eyes, Cataracts in severe cases. Having
a riboflavin deficiency can lead to other nutritional deficiencies because
riboflavin is involved with processing nutrients. The primary concern
associated with other deficiencies is anemia, which happens when you don’t get
enough iron.
Groups at higher risk of deficiency:
Previously stated- the elderly with poor dietary intake and
alcoholics.
Vegans/vegetarians due to a lower intake or complete
exclusion of dairy and meat products.
Pregnant women, especially in those who consume little dairy or meat.