Benefits of Vitamin B2

Riboflavin or vitamin B2 is a water-soluble vitamin, so overcooking foods can cause it to be lost.

Vitamin B is essential for human health. The health benefits of Vitamin B2 include supporting cellular functions that provide the body with energy, allowing it to function efficiently.

People need to take vitamin B2 every day, because the body can store only small amounts of it.

Riboflavin is found naturally in some foods, added to others, and can be taken in supplement form. Most of it is absorbed in the small intestine.

Vitamin B2 helps break down proteins, fats and carbohydrates. It plays a vital role in maintaining the body's energy supply.

Riboflavin helps convert carbohydrates into adenosine triphosphate (ATP). The human body produces ATP from food, and ATP produces the energy the body needs. ATP is vital for storing energy in muscles.

- Besides vitamin A, vitamin B is essential in:

· Maintaining the mucous membranes in the digestive system

· Maintaining liver health

Convert tryptophan into niacin, an amino acid

· Maintaining the health of the eyes, nerves, muscles and skin

· Absorption and activation of iron, folic acid and vitamins B1, B3 and B6

· Production of hormones from the adrenal glands

Some research suggests that vitamin B2 may help:

· Prevent cataracts

· Migraines

But more studies are needed to confirm this. Other studies have found that in children with autism, vitamins B2, B6, and magnesium supplements seem to reduce levels of abnormal organic acids in the urine.

- Sources:

· Fish

· Beef

· Poultry

· Turkey

Eggs _

· Dairy products

· Vegetables (artichoke, beans, peas, parsley, spinach, watercress)

· Avocado

· Nuts

· Sweet potatoes

· Pumpkin

· Lowry halva

- Symptoms of deficiency

Vitamin B2 deficiency is a great danger when the diet is wrong, because the human body constantly secretes the vitamin, so it is not stored. A person with a vitamin B2 deficiency usually lacks other vitamins as well.

People on very restrictive diets may not be able to get enough riboflavin. Dairy products, eggs, and meat are good sources of riboflavin. People who do not consume animal products may not get enough riboflavin in their diet

There are two types of riboflavin deficiency:

Primary riboflavin deficiency occurs when a person's diet does not contain enough foods rich in vitamin B2.

A secondary riboflavin deficiency occurs for another reason, perhaps because the intestines are unable to absorb the vitamin properly, the body is unable to use it, or because it is excreted too quickly.

Riboflavin deficiency is also known as Ariboflavinosis .

How do I know if I have a deficiency?

There are some signs that indicate a riboflavin deficiency, including:

· Chapped skin

· Itching or inflammation of the skin around the mouth

· Swelling or sore throat

· Eye redness

· Hair loss

Talk to your dietitian or doctor if you suspect you may have a riboflavin deficiency.

Riboflavin status is not measured routinely, but the dietitian or physician supervising the condition may order a test such as glutathione reductase activity in red blood cells (EGRAC) to evaluate riboflavin status if you have a deficiency.

Who is most at risk of riboflavin deficiency?

People who may be more susceptible to riboflavin deficiency are:

Athletes who do not eat animal products need more riboflavin due to stress resulting from strenuous exercise and who seek to build muscle.

Pregnant and breastfeeding people, who need more riboflavin, may be at risk mainly if they do not eat meat or dairy products.

People may suffer from riboflavin transporter deficiency, a rare neurological disorder in which riboflavin cannot be absorbed and transported properly.

People who have had surgical resections involving the small intestine that affect the absorption of riboflavin may suffer from a deficiency.

What are the side effects of riboflavin?

There are very few side effect interactions when using riboflavin supplements. In some cases, a common side effect was nausea.

- Recommended amount of riboflavin daily:

· From 14 to 18 years: 1.3 mg for men, 1 mg for women.

· From the age of 19 to 50 years and over: 1.3 mg for men, 1.1 mg for women.

· Women during pregnancy need 1.4 mg, and during breastfeeding they need 1.6 mg.

- What happens if you take too much riboflavin?

There are no studies on the toxicity of riboflavin, as the body only absorbs and uses it in a small amount, which is the amount obtained through the diet, and any excess riboflavin consumed is excreted through the urine.

Sources of vitamin B2 or riboflavin must be included in the diet daily to avoid any symptoms of deficiency in the body.

References:

https://ods.od.nih.gov/factsheets/Riboflavin-HealthProfessional/

http://lpi.oregonstate.edu/mic/vitamins/riboflavin

http://umm.edu/health/medical/altmed/supplement/vitamin-b2-riboflavin