The Remarkable Benefits of Riboflavin (Vitamin B2)

Riboflavin, also known as vitamin B2, is a crucial nutrient that often goes unnoticed in discussions about vitamins and minerals. Despite its low profile, riboflavin plays a vital role in various metabolic processes within the body, supporting energy production, cellular function, and overall health.

From its involvement in the metabolism of carbohydrates, proteins, and fats to its contribution to the activation of enzymes and protection against oxidative stress, riboflavin’s impact on our well-being is far-reaching. In this blog post, we will dig into the essential benefits of riboflavin and explore how incorporating this vitamin into our daily lives can promote optimal health and vitality. Whether you’re seeking to understand the importance of riboflavin or looking for ways to boost your intake, this comprehensive guide will provide the knowledge you need to make informed choices about your nutritional well-being.

What is Vitamin B2 (Riboflavin)?

Riboflavin, also known as vitamin B2, is a water-soluble vitamin that is part of the Vitamin B complex. This vitamin plays a major role in the metabolism of carbohydrates, proteins, and fats. Vitamin B2 supports many functional processes in every cell of the human body. In this article, we will explore how riboflavin is utilized by the human body, the positive and negative impacts associated with its intake, the food sources of vitamin B2, and the factors that influence its absorption.

Riboflavin is a crucial component of the coenzymes Flavin Mononucleotide (FMN) and Flavin Adenine Dinucleotide (FAD). These coenzymes activate enzymes by transporting compounds (such as electrons and ions) necessary for various chemical reactions.

FMN plays a major role in reduction processes, such as the conversion of NADH to NAD+. NAD+ is the oxidized form of NAD (Nicotinamide Adenine Dinucleotide), and NADH is the reduced form. NAD is found in all living cells and is a major cofactor in energy metabolism.

FAD supports the enzymes cytochrome-b5 reductase and glutathione reductase. Cytochrome-b5 reductase is responsible for maintaining hemoglobin in its active form. Hemoglobin, a main component of red blood cells, carries oxygen and carbon dioxide throughout the body. Glutathione reductase protects erythrocytes (red blood cells) from oxidative damage.

Riboflavin Deficiency

Riboflavin cannot be stored in the body for a long time. To avoid vitamin B2 deficiency, it needs to be replenished daily through vitamin B2-rich foods or supplements providing adequate amounts.

Diets high in alcohol consumption and psyllium gum (a fiber enhancer in cereal foods) can hinder the absorption of riboflavin. Alcohol disrupts riboflavin absorption in the gut and strains liver function, which is responsible for bile acid synthesis involved in riboflavin absorption. It is important to note that riboflavin deficiency may not necessarily be the result of inadequate nutrition alone; hormonal imbalances caused by thyroid or adrenal dysfunction can also contribute to deficiency.

When taking a riboflavin supplement, it is advisable to take it with a meal. This prolongs the contact time of riboflavin with mucosal cells and enhances absorption. Bile salts, synthesized in the liver, also support riboflavin absorption.

Riboflavin supports the reduction and oxidation processes of NAD, which are involved in the energy production pathway of Adenosine Triphosphate (ATP). ATP is the energy source for cells derived from the metabolism of carbohydrates, proteins, and fats. As a building block of the coenzyme FAD, riboflavin benefits the function of red blood cells. Riboflavin deficiency may lead to negative health impacts associated with a slower metabolism, anemia, fatigue, and migraines.

Symptoms of Riboflavin Deficiency

Symptoms indicating vitamin B2 deficiency include frequent headaches, cold and pale skin, chest pain and shortness of breath, mouth or lip sores and cracks, dizziness and migraines, sluggish metabolism, digestive disturbances, skin inflammation and disorders, hair loss, and blurred vision. In children, riboflavin deficiency may also hamper overall growth.

Top 5 Riboflavin Benefits

Understanding the functions of riboflavin in the body, here are some of the main benefits associated with an

1. Treats and Prevents Anemia:

Riboflavin helps in the metabolism of iron, a vital component of hemoglobin that carries oxygen throughout the body. Adequate levels of vitamin B2 support iron metabolism and can aid in the prevention and treatment of anemia. This is particularly important for pregnant and breastfeeding women who have increased iron requirements for the growth and development of their babies.

2. May Help in Preventing Multiple Sclerosis (MS):

Research suggests that riboflavin plays a role in the production of myelin, a protective covering around nerve fibers. Adequate intake of riboflavin has shown positive effects on the neurological stability of patients with multiple sclerosis, a disease affecting the central nervous system.

3. Supports the Endocrine System:

Riboflavin and the endocrine system are closely interconnected. Hormones influence the metabolism of riboflavin, and in turn, riboflavin supports the structure and functional activities of the endocrine glands. Adequate riboflavin intake is essential for maintaining hormonal balance and overall endocrine health.

4. Acts as an Antioxidant:

While riboflavin itself is not an antioxidant, it plays a crucial role in the activation of the enzyme glutathione reductase. This enzyme helps protect cells from oxidative damage caused by free radicals, thereby reducing the risk of cellular damage and promoting overall health.

5. Maintains Skin Health:

Riboflavin is involved in the recycling of glutathione, an antioxidant that helps maintain collagen levels and protects collagen from UV oxidation. Collagen is essential for maintaining the youthful appearance of the skin, and riboflavin contributes to collagen production, helping to slow down the signs of aging.

Vitamin B2-rich foods

To ensure an adequate riboflavin intake, it’s important to include foods rich in this vitamin in your diet. Some top food sources of riboflavin include lamb liver, chicken liver, almonds, feta cheese, squid, roe herring, egg yolks, and tomatoes, among others. By incorporating these foods into your meals, you can boost your riboflavin intake naturally.

Below is a top 15 selection of vitamin B2-rich foods. (Calculations are based on a 1,6 milligram RDA for adults)

1. Lamb Liver (Raw) — 100 g.: 3,63 mg (225 % DV)
2. Chicken Liver (Pan-Fried) — 100 g.: 2,31 mg (144 % DV)
3. Almonds (Roasted) — 100 g.: 1,2 mg (75 % DV)
4. Feta Cheese — 100 g.: 0,84 mg (50% DV)
5. Squid (Cooked) — 100 g.: 0,78 mg (50 % DV)
6. Roe Herring — 100 g.: 0,74 mg (44 % DV)
7. Cheese Goat Semisoft Type — 100 g.: 0,68 mg (44 % DV)
8. Egg Yolks (Raw) — 100 g.: 0,53 mg (32 % DV)
9. Limburger Cheese — 100 g.: 0,50 mg (31 % DV)
10. Tomatoes, Sun-dried — 100 g.: 0,49 mg (31 % DV)
11. Wild Atlantic Salmon (Cooked) — 100 g.: 0,49 mg (31 % DV)
12. Sesame butter (Tahini) — 100 g.: 0,47 mg (30 % DV)
13. Mushrooms, White, (Raw) — 100 g.: 0,4 mg (25 % DV)
14. Walnuts (Roasted) — 100 g.: 0,3 mg (20 % DV)
15. Yogurt, Bulgarian, Full Fat — 100 g.: 0,25 mg (19 % DV)

Riboflavin / Vitamin B2 Recommended Daily Intake

As riboflavin cannot be stored in the body, it is ideally recommended to assure an adequate intake on a daily basis.

How much Riboflavin should you take per day?

Below is a list of the recommended daily intake of Riboflavin / Vitamin B2 published by the European Food Safety Authority:

Children aged 7–11 months — 0.4 mg

Children aged 1–3 years — 0.6 mg

Children aged 4–6 years — 0.7 mg

Children aged 7–10 years — 1.0 mg

Children aged 11–14 years — 1.4 mg

Adolescents aged 15–17 years — 1,6 mg

Adults above 18 years — 1.6 mg

Pregnant women — 1.9 mg

Lactating women — 2 mg

Remember, riboflavin cannot be stored in the body for a long time, so it is necessary to replenish it daily through your diet or supplements if needed. The recommended daily intake of riboflavin varies depending on age, gender, and life stage, so it’s important to refer to the guidelines provided by reputable health authorities.

In conclusion, riboflavin, or vitamin B2, is a vital nutrient with numerous benefits for overall health. From supporting energy production and protecting cells from oxidative damage to promoting healthy skin and aiding in the prevention of anemia and neurological conditions, riboflavin plays a crucial role in maintaining optimal well-being. By incorporating riboflavin-rich foods into your diet and ensuring adequate intake, you can harness the benefits of this essential vitamin and support your overall health and vitality.