Want to know about vitamin B2 for energy, metabolism and eye health? We’ve got you covered.
Vitamin B2 is an essential vitamin with antioxidant action in the body. It is an essential element for the process of breaking down food, absorbing other nutrients and maintaining healthy tissues.
Vitamin B2, also called riboflavin, is a water-soluble vitamin. That means it dissolves in water. In general, vitamins are soluble in either water or fat.
Water-soluble vitamins are transported through the blood, and the excess is eliminated from the body through urine. As the body can’t store them, water-soluble vitamins such as B2 must be consumed daily.
Riboflavin in its natural form is found in certain foods rich in vitamin D. However, it can be added to others or can be given as supplements. Most of the B vitamin is absorbed in the small intestine.
B-complex vitamins help digest and extract energy from food. They convert nutrients from carbohydrates, fats and proteins into energy for the body. For this reason, vitamin B2 is necessary for the functioning of every cell in the body.
Wondering what miracles vitamin B2 does? It has a lot of roles in the body, such as maintaining the health of blood cells, increasing energy levels, maintaining healthy metabolism, preventing problems caused by free radicals, protecting the skin and eyes and much more.
Vitamin B2 is usually found in combination with other B-complex vitamins. Read all about vitamin B2 for energy, metabolism and more.
Benefits of Vitamin B2
1. Vitamin B2 for energy
Feeling tired? Vitamin B2 is one of the best vitamins for energy deficiency. It helps break down fat, proteins and carbohydrates to keep a steady supply of energy thru our body.
Being low on iron levels may impact our energy levels and feeling symptoms such as fatigue or anaemia.
But getting enough Vitamin B2 can help improve the iron intake for your body and produce red blood cells that carry oxygen around our body to organs and tissues.
2. Vitamin B2 and metabolism
Researchers say that vitamin B2 helps improve energy production in the mitochondria of brain cells. The body uses riboflavin to metabolise food in order to produce energy and maintain the proper functioning of the brain, nerves, digestive system and hormones.
That is why vitamin B2 is extremely important for the development of the body and the healing of various health problems.
If vitamin B2 is in small amounts, riboflavin deficiency occurs, and the molecules found in foods that contain carbohydrates, fats and proteins cannot be digested properly and cannot be transformed into the “fuel” that keeps the body functioning.
This type of body “fuel” is called ATP (or adenosine triphosphate). The mitochondria mentioned above have the role of producing adenosine triphosphate.
Vitamin B2 is needed to break down proteins into amino acids, fats and carbohydrates in the form of glucose.
This process helps to transform nutrients from food into usable body energy, which keeps the metabolism healthy and that’s why Vitamin B2 and energy are in perfect harmony.
3. Helps prevent headaches and migraines
Vitamin B2 has been shown to treat severe migraine headaches. Those who regularly experience severe migraine attacks can take vitamin B2 in high doses of 400 milligrams / day for at least 3 months as a preventative treatment for headaches.
Riboflavin supplements can be a natural remedy for headaches and migraines, especially for people who know they are deficient in vitamin B2.
In addition, riboflavin supplements can reduce migraine pain and reduce its duration. It should be taken in doses of 4 capsules per day (2 capsules in the morning and 2 capsules in the evening for 3 months).
4. Keeps your eyes healthy
According to studies, people with riboflavin deficiency may suffer from certain eye problems, including glaucoma.
This serious condition is the main cause of blindness. Vitamin B2 can help prevent eye diseases, including cataracts, keratoconus and glaucoma.
It seems that people who consume enough vitamin B2 have a lower risk of developing eye disorders that may occur as we age.
5. Might help prevent and treat anaemia
Several factors can cause anaemia, such as decreased red blood cell production, inability to carry oxygen in the blood, and blood loss.
Vitamin B2 is involved in all these viral processes, thus helping to prevent and improve cases of anaemia.
Vitamin B2 contributes to the synthesis of steroid hormones and the production of red blood cells. It also transports oxygen to the cells and helps mobilise iron. As a result, people who are deficient in vitamin B2 are more prone to anaemia and sickle cell anaemia.
These two conditions caused by the inadequate use of oxygen and the inability to produce red blood cells are also influenced by vitamin B2 deficiency.
The two potentially serious conditions cause fatigue, shortness of breath, inability to do sports and more.
6. Maintains healthy hair and skin
Vitamin B2 helps maintain collagen levels, the essential element that keeps skin and hair at an optimal level. Collagen preserves the structure of the skin and prevents the appearance of fine lines and wrinkles.
Because of this, if the body is deficient in riboflavin, the skin may age faster. According to some research, vitamin B2 can speed wound healing, reduce skin inflammation and chapped lips and help slow down the skin’s natural aging process.
7. Can prevent neurological diseases
Vitamin B2 can have a neuroprotective effect against serious neurological diseases, such as Parkinson’s disease, multiple sclerosis and migraines.
Researchers believe that vitamin B2 can keep healthy some pathways that are thought to be affected by neurological disorders. For example, vitamin B2 has antioxidant action and helps myelin formation, mitochondrial function and iron metabolism.
Foods rich in vitamin B2
Vitamin B2 is found in food. The main foods rich in riboflavin that gives you energy are:
- Fish, red meat and poultry
- Dairy products
- Cayenne peppers
- Fortified cereals
- Seaweed kelp
- Beans, peas
- Sweet potatoes
- Cruciferous vegetables such as broccoli, brussels sprouts, spinach
- Wholemeal bread
- Yeast extract
What are the symptoms of vitamin B2 deficiency?
Vitamin B2 deficiency can cause serious health problems because the body eliminates riboflavin continuously. Usually, a person who is deficient in vitamin B2 is deficient in other vitamins.
There are two types of riboflavin deficiency:
- Primary deficiency of riboflavin occurs due to the fact that the person in question does not consume enough vitamin B2.
- Secondary riboflavin deficiency occurs for a completely different reason. For example, because the intestines cannot absorb the vitamin properly or because it is eliminated too quickly.
Riboflavin deficiency is also known as ariboflavinosis.
The signs and symptoms of vitamin B2 deficiency are:
- Inflammation of the mucous membrane of the mouth
- Dry skin
- Inflammation of the tongue
- Mouth ulcers
- Accumulation of fluid in the mucous membranes
- Angular cheilitis (manifested by cracks in the corners of the mouth)
- Chapped lips
- Red lips
- Iron deficiency anaemia
- Sore throat
- Scrotal dermatitis
- Eyes sensitive to bright light
If you feel that you’re not getting enough vitamin B2 from diet, you can opt for a vitamin B complex supplement to meet your daily intake.