Vitamin B2 (Riboflavin)

Vitamin B2, also known as riboflavin, is vital for:

• Energy Production: Assisting in the conversion of carbohydrates to ATP, the energy currency of the cell.
• Antioxidant Activity: Plays a role in the body's defensive mechanism against oxidative stress.
• Skin and Eye Health: Helps maintain healthy skin and eyes, and can reduce the risk of cataracts.
• Development and Growth: Supports body growth and red blood cell production.

Types of Vitamin B2

Riboflavin is most commonly available in two forms:

1. Flavin MonoNucleotide (FMN): also known as riboflavin-5’-phosphate
2. Flavin Adenine Dinucleotide (FAD)

Note that the bioavailability of synthetically formed Vitamin B2 through the use of acetic acid, nitrogen, bacteria or fermentation may be lower than natural B2.

Dosage

Daily

The recommended daily allowance (RDA) for adults is:

• Men: 1.3mg
• Women: 1.1mg
  • Pregnancy: 1.4mg
  • Lactation: 1.6mg

Maximize Absorption

Since riboflavin is water-soluble, it is best to take with a glass of water.

It may be beneficial to take B vitamins in the morning for a full day of support in energy.

The body can only efficiently absorb up to 27mg of B2 per dose. Small amounts are stored in the liver, heart, and kidneys; the remaining is excreted through urine.

Positive Research

Migraines

Did you know that our brain's energy powerhouses, the mitochondria, play a role in migraines too? Sometimes, migraines can be traced back to issues within these tiny structures. This is where riboflavin comes to the rescue, supporting their normal functions. Vitamin B2 may help in reducing the oxidative stress and nerve inflammation that often leads to migraines.

• In an interesting study involving 55 adults, participants either took a daily dose of 400 mg riboflavin or a placebo. Over a span of four months, those taking riboflavin experienced two fewer migraine attacks monthly after the initial month, reaching maximum benefits by the third month.
• A review of 11 clinical trials showed mixed outcomes when using riboflavin to keep migraines at bay. However, when benefits were observed, both adults and kids experienced fewer migraines. The typical dosage? 400 mg daily for adults and 200 mg for kids, usually for three months. The best part? No negative side effects were reported!

Eye Health

Regular intake of riboflavin has been linked to a decreased risk of certain eye conditions, including cataracts.

Skin Health

Vitamin B2 plays an integral role in maintaining the health of the skin, helping to prevent issues like acne, dermatitis, and even early signs of aging.

High Vitamin B2 Foods

Since riboflavin is soluble in water, food retains twice as much riboflavin content when not boiled or cooked in water.

*Based on 1.3mg Vitamin B2 RDA for men.

Note that eating more vegetables may promote bacteria in the large intestine to produce free riboflavin that can be absorbed.

References