7 Health Benefits of Vitamin B2 (Riboflavin), Food Sources, Deficiency and Side Effects

Riboflavin (vitamin B2), is a vital nutrient that functions as an antioxidant in the body. Like all B vitamins, vitamin B2 is water-soluble, thus to prevent vitamin B2 shortage, it must be taken from a nutritious diet and replaced frequently, ideally daily.

The purpose of all B vitamins is to aid in food digestion and energy extraction. They achieve this by converting nutrients found in proteins, lipids, and carbs into "ATP," which is usable energy.

Because of this, vitamin B2 is required for every single cell in your body to operate. Because of this, a diet low in riboflavin foods, or a vitamin B2 deficit, can lead to a range of harmful side effects, such as weariness, anemia, and a slow metabolism.

In addition to assisting your body in converting the food you eat into energy, vitamin B2 promotes your overall growth and development. Skin conditions and hair loss are possible indicators of a deficit.

Riboflavin, often known as vitamin B2, occurs naturally in certain foods. In synthetic form, it can be found in different foods and is also sold as a dietary supplement. Although most individuals obtain enough vitamin B2 from their diet, deficiencies can still occur, particularly in those who don't eat dairy products like milk.

Discover the functions of this vitamin, suggested daily intakes, and signs of a vitamin B2 deficiency by continuing to read.

Also Read:  11 Health Benefits of Vitamin B complex, Dosage, Food Sources and Side Effects

What is Riboflavin?

Together with other B vitamins, vitamin B2 is utilized to form the "B vitamin complex." In actuality, the body needs sufficient levels of B2 for the normal functioning of other B vitamins, such as B6 and folic acid.

All B vitamins play critical roles in maintaining the health of the nerves, heart, blood, skin, and eyes as well as lowering inflammation and promoting hormone function. B vitamins are widely known for their involvement in preserving a healthy digestive system and metabolism.

It has been demonstrated that vitamin B2/riboflavin functions as an antioxidant nutrient. It aids in the prevention of oxidative damage and lipid peroxidation, two processes that lead to long-term health issues like neurological and cardiovascular disorders.

1-Promotes Eye Health:

According to studies, a riboflavin shortage raises the possibility of developing glaucoma and other eye conditions. The most common cause of blindness or vision loss is glaucoma.

Vitamin B2 has the potential to prevent eye conditions such as glaucoma, keratoconus, and cataracts. A body of research indicates that individuals who get adequate riboflavin also have a lower chance of developing age-related eye diseases.

Patients suffering from glaucoma are treated with riboflavin drops given to their ocular surface. When combined with light therapy, this enables the vitamin to pass through the cornea and strengthen it.

2-Promote Heart Health:

The significant impact riboflavin has on heart health is among its most remarkable benefits. The way riboflavin functions is by controlling the body's homocysteine levels, which are amino acid. Maintaining homocysteine levels is crucial since an increase in homocysteine can restrict blood vessels and dramatically increase the risk of heart disease.

Numerous studies have shown that riboflavin may directly affect heart health. Concurrently, additional research has showed that riboflavin deficiency is more common in individuals with heart disease and may be associated with an increased risk of congenital heart abnormalities.

 3-Assists with Headache Prevention, Including Migraines:

One effective treatment for excruciating migraine headaches is vitamin B2. Doctors frequently recommend 400 mg of riboflavin every day for a minimum of three months as a preventive measure against headaches or as a treatment for patients who frequently suffer from severe migraine episodes.

In particular, if you have a documented vitamin B2 deficiency, taking riboflavin supplements has been demonstrated to be a natural headache cure that can help lower migraine frequency. Supplementing with riboflavin was found to be an effective way to reduce the frequency and duration of migraine symptoms with a low risk of side effects.

Similar results were found in another trial, which shown that after just three months of treatment, taking a high dosage of riboflavin reduced the frequency of migraines by half and the need for medication.

4-May Aid in Treating and Preventing Anemia:

Anemia can be brought on by several things, such as blood loss, reduced red cell formation, and impaired oxygen transport to the blood.

Is riboflavin beneficial or detrimental to someone who has anemia? All of these processes require vitamin B2, which also aids in the treatment and prevention of anemia.

Red blood cell formation and the synthesis of steroid hormones depend on vitamin B2. It also aids in the mobilization of iron and the delivery of oxygen to the cells.

People who are deprived of enough vitamin B2 in their meals and suffer from riboflavin insufficiency are more susceptible to anemia and sickle cell anemia.

5-Supplies Antioxidant Properties and Defends Against Cancer Development:

Research has revealed an adverse relationship between vitamin B2 consumption and several of the most prevalent cancer types, such as breast and colon cancer. Because vitamin B2 functions as an antioxidant and limits the amount of harmful free radicals in the body, it strengthens the immune system.

The synthesis of glutathione, an antioxidant that kills free radicals and detoxifies the liver, depends on vitamin B2 riboflavin.

The body ages due to free radicals. Uncontrolled growth can lead to the emergence of several diseases.

Given that a large portion of the immune system is kept in the digestive tract, vitamin B2 helps to prevent disease by keeping the lining healthy. The body can absorb and utilize the maximum amount of nutrients from your meals when your digestive system is in good health. Therefore, a lack of riboflavin may result in the body using fewer nutrients for energy production.

Preliminary research indicates that riboflavin and other B vitamins may offer some protection against colorectal, esophageal, cervical, breast, and prostate cancers, among other cancer types. According to current research, vitamin B2 helps to reduce the effects of carcinogens that cause cancer as well as oxidative stress brought on by free radicals. However, further studies are required to determine the precise role of riboflavin in cancer prevention.

6-Healthy Skin and Hair Development:

The substance that builds up good skin and hair, collagen, is maintained in part by vitamin B2 riboflavin. To keep skin looking young and to avoid wrinkles and fine lines, collagen is essential.

A lack of riboflavin can cause us to age more quickly. According to some research, riboflavin can help naturally slow down the effects of aging, lessen skin irritation and cracked lips, and shorten the time it takes for wounds to recover.

7-May Help in Preventing Neurological Diseases:

Research indicates that vitamin B2 may have a neuroprotective impact and provide defense against some neurological conditions, including multiple sclerosis, Parkinson's disease, and migraines. According to research, vitamin B2 may be involved in some pathways that are thought to be compromised in neurological conditions.

For instance, vitamin B2 aids in the synthesis of myelin, iron metabolism, and mitochondrial activity in addition to acting as an antioxidant.

Food Sources:

• Fish, and poultry, including liver, kidneys, and fowl as well as beef and turkey
• Eggs
• dairy goods
• Asparagus
• Heirloom tomatoes
• Avocados
• Cayenne
• Currants
• Fortified cereals
• Kelp
• Peas, navy beans, and lima beans
• Molasses
• Nuts
• Parsley-filled pumpkins
• Rosehips
• Sage
• Sweet potatoes
• Cruciferous vegetables include watercress, dandelion greens, broccoli, Brussels sprouts, and spinach.
• Wheat bran, enhanced breads, and whole-grain breads
• Extract from yeast

Recommended Dosage and Method of   Administration:

The recommended daily amounts of riboflavin that are advised may differ depending on your age, sex, and other variables.

   Age                                                            Recommended Daily Consumption  

Younger infants (6 months and under):                0.3 mg
7–12 month-old infants:                                        0.4 mg
Youngsters aged 1-3:                                             0.5 mg
Children aged 4–8:                                                0.6 mg'

Youngsters aged 9 to 13:                                       0.9 mg
People between the ages of 14 and 18:      1.0 mg for women and 1.3 mg for men
People above the age of 19:                       1.3 mg for men and 1.1 mg for women
People who are expecting:                                    1.4 mg

People nursing:                                                     1.6 mg

Deficiency:

A poor diet increases the risk of vitamin B2 deficiency since the vitamin is constantly excreted by the body and is not preserved. B2 deficient individuals typically also lack other vitamins.

Two varieties of riboflavin deficiency exist:

When a person consumes insufficient amounts of vitamin B2, they get primary riboflavin insufficiency.

For some other reason, such as improper absorption by the intestines, insufficient body utilization, or excessive excretion, secondary riboflavin insufficiency occurs.

Ariboflavinosis is another name for riboflavin deficiency.

Deficiency symptoms and indicators include:

• Angular cheilitis, often known as mouth corner cracks
• Lips cracked
• Dry skin
• Inflammation of the mouth's lining
• Tongue inflammation
• Ulcers of the mouth
• Red lips
• A sore throat
• Dermatitis of the scrotum
• Mucous membrane fluid
• Anemia due to a lack of iron
• Bright light sensitivity can cause eyes to become watery, irritated, or bloodshot.

Side Effects :

This vitamin may result in bright yellow urine. When the vitamin is stopped, this effect will go away and is harmless.

Remember that if your doctor has prescribed this drug, it is because they believe it will benefit you more than it will cause negative side effects. Many users of this medicine report no significant side effects.

It is uncommon for this vitamin to cause a very serious allergic reaction. However, if you have any of the following signs of a significant allergic response, obtain medical attention right away: rash, breathing difficulties, extreme dizziness, itching,  swelling, especially in the face, tongue, or neck.