Get to know your B nutritional vitamins: Meet vitamin B2, additionally known as riboflavin. B2 is one among eight B-complex nutritional vitamins. These nutritional vitamins work collectively to vary carbohydrates from meals into gasoline in your physique. Vitamin B2 additionally helps launch power from proteins.

Cleveland Clinic is a non-profit tutorial medical middle. Advertising on our web site helps help our mission. We don’t endorse non-Cleveland Clinic services or products. Policy

In different phrases, riboflavin takes your whole-wheat bagel and cream cheese and turns it into power to get you thru that subsequent assembly (even when it might have been an e-mail).

What is riboflavin (vitamin B2)?

“Riboflavin is an essential micronutrient that helps cells develop and work well,” says registered dietitian Kayla Kopp, RD, LD. “Healthy bacteria in your gut microbiome make small amounts of riboflavin. But your body needs more to function. That’s why it’s important to get enough of this B vitamin in your diet every day.”

What does vitamin B2 do for my physique?

Your physique wants vitamin B2 (riboflavin) to interrupt down carbohydrates from meals. This course of helps your cells get the power they should operate.

Studies counsel vitamin B2 additionally presents these 4 well being advantages:

1. Prevents migraines

Researchers consider there could also be a hyperlink between riboflavin, mitochondrial cell operate and migraines. Mitochondria are your physique’s power makers. Riboflavin may additionally ease stress and reduce nerve irritation that contributes to migraines.

In one study, individuals who took 400 milligrams of vitamin B2 on daily basis for 3 months had fewer migraines every month than those that took a placebo. A different study discovered related results in kids. Even higher, the youngsters noticed a lower in migraine ache for as much as 18 months after they stopped taking riboflavin dietary supplements.

Based on findings like these, the American Academy of Neurology and the American Headache Society say folks with power migraines could profit from taking every day riboflavin dietary supplements as a safety measure.

2. May decrease your threat of most cancers

Some specialists consider that riboflavin prevents cancer-causing substances known as carcinogens from damaging cells. But analysis findings are combined.

A Women’s Health Initiative Observational Study discovered that individuals who obtained extra riboflavin of their diets had a decrease threat of colorectal most cancers. But different research haven’t proven a hyperlink between the 2.

Another study investigated the impact of riboflavin on the chance of lung most cancers in individuals who smoke. But the findings had been inconclusive, and the researchers mentioned the outcomes wanted extra investigation.

“If you’re at risk for certain cancers due to family history or other factors, talk to your healthcare provider to see if you should increase your intake of riboflavin,” advises Kopp. “And, of course, get the screenings and tests your provider recommends.”

3. Protects your imaginative and prescient

A weight-reduction plan wealthy in vitamin B2 and different B-complex nutritional vitamins could decrease your threat of cataracts. These cloudy areas in your eye lenses trigger imaginative and prescient issues, corresponding to blurred or double imaginative and prescient. People with extreme, extended vitamin B2 deficiency are most in danger for creating cataracts.

4. Prevents anemia

Riboflavin helps your physique take in iron. Not getting sufficient riboflavin places you in danger for iron-deficiency anemia.

“People with anemia may feel extremely tired, look pale and bruise easily. They don’t have enough iron to make healthy red blood cells,” explains Kopp. “Red blood cells carry oxygen throughout your body.” Pregnant folks and kids are most in danger for anemia attributable to riboflavin deficiency.

How a lot riboflavin (vitamin B2) do I want on daily basis?

The quantity of riboflavin or vitamin B2 (measured in milligrams or mg) you want every day is determined by your age, intercourse assigned at delivery and whether or not you’re pregnant or breastfeeding.

Age Recommended Amount
Birth to six months 0.3 mg
Infants 7 months to 12 months 0.4 mg
Children 1 yr to three years 0.5 mg
Children 4 years to eight years 0.6 mg
Children 9 years to 13 years 0.9 mg
Teens 14 to 18 years assigned feminine at delivery (AFAB) 1.0 mg
Adults (AFAB) 1.1 mg
Teens 14 to 18 years assigned male at delivery (AMAB) 1.3 mg
Adults (AMAB) 1.3 mg
Pregnant teenagers or adults 1.4 mg
Breastfeeding teenagers or adults 1.6 mg

Source: National Institutes of Health

What meals have riboflavin (vitamin B2)?

Meat and fortified merchandise like cereal and bread are the primary sources of riboflavin. You may also get vitamin B2 from:

Can you get an excessive amount of riboflavin?

Not actually. There aren’t any identified negative effects or dangers of getting an excessive amount of riboflavin. “Riboflavin is a water-soluble vitamin, which means your body flushes out any extra amounts when you pee,” says Kopp. But a weight-reduction plan excessive in riboflavin could make the colour of your pee brilliant yellow.

Flavin is a variation of the Latin phrase “flavous,” which suggests yellow. The brilliant yellow shade would possibly look alarming, however as Kopp notes, “This color is simply a sign that your body is getting rid of the vitamin it didn’t use and can’t store.”

Do I want vitamin B2 dietary supplements?

Probably not. “I recommend eating lots of riboflavin-rich, healthy foods,” says Kopp. “But you could also take multivitamins that have B vitamins or B-complex supplements.” If you’re involved about how a lot vitamin B2 you’re getting, your healthcare supplier can order a blood take a look at to verify your riboflavin ranges. If exams present you want extra B2, head to the shop and fill up on leafy greens, lean meats, dairy merchandise and different riboflavin-rich meals.

Leave a comment

Your email address will not be published. Required fields are marked *