Vitamin B2 (Riboflavin)
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Vitamin B2, also known as riboflavin, is a water-soluble vitamin that plays essential roles in various metabolic processes within the body. Riboflavin is involved in numerous enzymatic reactions and contributes to several key functions.
Key Role
Energy Production:
Riboflavin is a crucial component of two coenzymes, flavin mononucleotide (FMN) and flavin adenine dinucleotide (FAD), which are involved in the metabolism of carbohydrates, fats, and proteins to produce energy. These coenzymes participate in the electron transport chain, where they help transfer electrons and facilitate ATP production, the body's primary energy currency. [1,3]
Cell Growth and Development:
Riboflavin is necessary for cell growth, development, and repair. It supports the synthesis of new cells, tissues, and proteins, contributing to overall growth and development, particularly during periods of rapid growth such as infancy, childhood, and adolescence. [1,3]
Antioxidant Activity:
Riboflavin functions as an antioxidant, helping to neutralize free radicals and protect cells from oxidative damage. It works in conjunction with other antioxidants, such as vitamin C, vitamin E, and glutathione, to maintain cellular integrity and reduce the risk of oxidative stress-related diseases.[1,3]
Vision Health:
Riboflavin plays a role in maintaining vision health and supporting eye function. It is involved in the metabolism of vitamin A, a crucial nutrient for vision, and contributes to the synthesis of visual pigments in the retina. Adequate riboflavin intake is important for preserving visual acuity and preventing conditions such as cataracts and age-related macular degeneration.[1]
Nervous System Function:
Riboflavin supports the health and function of the nervous system. It contributes to the synthesis of neurotransmitters, such as serotonin and dopamine, which are essential for nerve transmission and communication. Riboflavin deficiency can lead to neurological symptoms such as neuropathy, numbness, and tingling.[1,3]
Skin Health:
Riboflavin plays a role in maintaining healthy skin, hair, and nails. It supports the production of collagen and other structural proteins that are essential for skin elasticity, wound healing, and tissue repair. Riboflavin deficiency may result in skin disorders such as dermatitis, dryness, and cracks at the corners of the mouth.[1]
Co-Factor for Other Nutrients:
Riboflavin is also involved in the metabolism of several other nutrients such as niacin, vitamin B6, folate, cobalamin, vitamin D, and choline [2]
Rec Amount/day
The optimal daily intake of vitamin B2 (riboflavin) varies depending on factors such as age, sex, and individual health status. The Recommended Dietary Allowance (RDA) for riboflavin, as established by the Institute of Medicine (IOM), is as follows: [1]
Adult Males: 1.3 milligrams (mg) per day
Adult Females: 1.1 mg per day
Pregnant Females: 1.4 mg per day
Lactating Females: 1.6 mg per day
Co-factors
Several cofactors work synergistically with vitamin B2 (riboflavin) to optimize its absorption and maximize its benefits in the body. These cofactors facilitate riboflavin metabolism, activation of enzymes, and utilization within cells. Some key cofactors for riboflavin absorption and benefits include:
Vitamin B6 (Pyridoxine) & B3 (Niacin): Vitamin B6 plays a role in riboflavin metabolism and activation. It is involved in the conversion of riboflavin into its active form within the body, allowing it to participate in enzymatic reactions and energy metabolism. Adequate vitamin B6 levels can help optimize riboflavin utilization and support overall health. [4,5]
Magnesium: Magnesium is involved in riboflavin absorption and utilization. It helps activate riboflavin-dependent enzymes and supports cellular uptake of riboflavin. Adequate magnesium levels can enhance riboflavin absorption and contribute to its benefits in the body.[6]
Zinc: Zinc plays a role in riboflavin metabolism and activation. It is involved in the conversion of riboflavin into its active form within cells, allowing it to participate in various physiological processes. Adequate zinc levels can support riboflavin utilization and optimize its benefits.[6]
Iron: Iron is involved in riboflavin metabolism and utilization. It helps activate riboflavin-dependent enzymes and supports energy metabolism. Adequate iron levels can contribute to riboflavin absorption and utilization, enhancing its benefits in the body.[7]
Protein: Protein is necessary for the absorption and utilization of riboflavin. It helps transport riboflavin through the bloodstream and facilitates its uptake into cells. Consuming an adequate amount of protein-rich foods can support riboflavin absorption and optimize its benefits.[8]
Healthy Gut Microbiota: A healthy balance of gut bacteria is important for riboflavin absorption and metabolism. Certain beneficial bacteria in the gut produce enzymes that help metabolize riboflavin and enhance its absorption. Consuming foods rich in probiotics, such as yogurt, kefir, sauerkraut, and kimchi, can support a healthy gut microbiota and optimize riboflavin absorption.[9]
Ensuring adequate intake of these cofactors through diet or supplementation can help optimize riboflavin absorption and utilization, maximizing its benefits for overall health and well-being. Additionally, consuming a balanced diet that includes a variety of nutrient-rich foods is important for overall health and supporting optimal nutrient absorption and utilization.
Food Sources
Food sources of Vitamin B2: [1,3]
Dairy Products: Dairy products are excellent sources of riboflavin. Examples include:
Milk
Yogurt
Cheese
Cottage cheese
Meat: Various meats contain significant amounts of riboflavin. Examples include:
Beef
Pork
Lamb
Chicken
Turkey
Fish: Certain types of fish are rich in riboflavin. Examples include:
Salmon
Trout
Mackerel
Tuna
Eggs: Eggs are a good source of riboflavin, particularly in the yolk.
Fortified Foods: Some foods are fortified with riboflavin to increase their nutritional value. This includes fortified cereals, bread, and other grain products.
Green Leafy Vegetables: Some green leafy vegetables contain riboflavin. Examples include:
Spinach
Kale
Broccoli
Brussels sprouts
Nuts and Seeds: Many nuts and seeds contain riboflavin. Examples include:
Almonds
Sunflower seeds
Sesame seeds
Flaxseeds
Whole Grains: Whole grains are good sources of riboflavin. Examples include:
Whole grain bread
Brown rice
Oats
Barley
Quinoa
Cooking Method
Certain cooking methods can lead to the degradation or loss of vitamin B2 (riboflavin) in foods. Boiling, microwaving, excessive heat, frying, exposure to light, and prolonged cooking times can all contribute to riboflavin depletion. To retain more riboflavin, it's advisable to use cooking methods that involve minimal water, lower temperatures, shorter cooking times, and gentle handling. Additionally, storing riboflavin-rich foods properly in opaque or dark containers and minimizing exposure to light can help preserve their nutrient content.[10]
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Riboflavin Fact Sheet for Health Professionals. (2022, May ). US Department of Health and Human Services. https://ods.od.nih.gov/factsheets/Riboflavin-HealthProfessional/
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Houghton, L. A., & Anderson, L. A. (2010). "Vitamin B6 and riboflavin status in older adults." Journal of Nutrition & Metabolism.
Stover, P. J. (2004). "Pyridoxal phosphate: The active form of vitamin B6." International Journal for Vitamin and Nutrition Research.
Rude, R. K., & Gruber, H. E. (2004). "Magnesium deficiency and osteoporosis: A review." The Journal of the American College of Nutrition.
Wessling-Resnick, M. (2010). "Iron and Health: Iron's Role in Metabolism." International Journal for Vitamin and Nutrition Research.
Mahabadi N, Bhusal A, Banks SW. Riboflavin Deficiency. [Updated 2023 Jul 17]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK470460/
Wan Z, Zheng J, Zhu Z, Sang L, Zhu J, Luo S, Zhao Y, Wang R, Zhang Y, Hao K, Chen L, Du J, Kan J, He H. Intermediate role of gut microbiota in vitamin B nutrition and its influences on human health. Front Nutr. 2022 Dec 13;9:1031502. doi: 10.3389/fnut.2022.1031502. PMID: 36583209; PMCID: PMC9792504.
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