Riboflavin
Also known as Vitamin B2
Vitamin B2
Riboflavin (vitamin B2 or lactoflavin) is used to synthesize two coenzymes that are associated with several of the respiratory enzymes of plants and animals (including humans) and is therefore important in biochemical oxidations and reductions. Deficiency leads to fissures in the corners of the mouth, inflammation of the tongue showing a reddish purple coloration, skin disease, and often severe irritation of the eyes. The recommended dietary allowance for adults is 1.4 to 1.7 mg for men and 1.2 to 1.3 mg for women. Riboflavin is widely distributed in plant and animal tissues; milk, organ meats, and enriched cereal products are good sources.
Functions:
- Maintenance of skin, nails, hair, vision and mucous membranes
- Tissue repair
- Coenzyme of electron transfer system
- Constituent of two co-enzymes involved in energy metabolism
- Cell respiration
- Cellular oxidation and reduction mechanisms
- Metabolism of carbohydrates, fat and protein
- Antibody formation
- Red blood cell formation
Deficiency symptoms:
- Skin problems
- Cracks and sores at corner of mouth (cheilosis)
- Sore tongue
- Reddened Lips
- Dermatitis
- Eye problems
- Conjunctivitis
- Lesions of eyes
- Light sensitivity
- Photophobia
- Glossitis
What is Vitamin B2?
There are eight B vitamins all together and they were at one time thought to be just one vitamin. Research has shown that they are indeed all slightly different in structure.
The other seven B vitamins that make up B Complex are:
- B12
- Folic acid
- Niacin
- Biotin
- Pyridoxine
- Pantothenic acid
- Thiamine
Riboflavin is a water-soluble, yellow-orange in colour and as it was the second of the B's to be discovered they called it B2.
Why is it needed?
Needed in order to convert food into energy, much like the other B vitamins. It is essential for the metabolism of carbohydrates, amino acids and fats. If nerves and blood cells are to develop and get repaired then riboflavin is partly responsible for this happening.
It is used in the metabolism of iron, for adrenal gland function and as tissue is made up of cells it has a part to play in the production of connective tissue and is needed if the immune system is to function properly.
B1 or thiamin is needed for practically every cellular reaction in the body, essential to the formation of healthy skin, hair, brain and nerve function, blood production and a healthy responsive immune system.
Where is it found?
It is found in dairy, eggs and meat produce. Also found in leafy green vegetables, and whole grains. There is an amount of this vitamin in milk but it is destroyed by sunlight, so for those who still have milk delivered it is a good idea to bring the milk in as soon as you can. Flours are enriched with riboflavin as too are cereals.
What happens if you are deficient?
In tests, deficiency shows a greater risk of developing throat cancers and cataracts along with sores in the corner of the mouth with possibly a red swollen tongue.
Loss of appetite, fatigue, depression, anaemia, dimness of vision, burning eyes.
Some may experience decreased sensory sensitivity such as touch, temperature and vibration.
Greasy, scaly skin is a sign of severe deficiency.
What conditions has it been used to treat?
Beri beri is treated with B1. It has been used to boost low spirits and boost memory in those with Alzheimer's disease. It has been shown to prevent memory loss in the elderly.
Primary:
- Alcoholism
- Migraine headaches
- Mouth ulcers
- Cataracts
Secondary:
How much is normally taken?
Riboflavin works much better when taken in a B complex. RDA is 1.7 mg for men and for women 1.3 mg per day, yet taken as a supplement 20-25mg is adequate.
Are there any contraindications or side effects?
It is very rare to have so much that you develop toxin levels because high doses are just not absorbed by the body.
