Vitamin B2 - Riboflavin Flashcards
Vitamin B2 - Riboflavin
Vitamin B2 (Riboflavin) is vital for energy production and the metabolism of carbohydrates, fats and protein.
B2 is a fluorescent green/yellow compound supplements over 27mg (maximum absorbed amount) will colour urine bright yellow.
Vitamin B2 - Food Prep
Riboflavin is very sensitive to light, and content is also reduced by heating/boiling, freezing and leeching into cooking water (yellows the water).
Vitamin B2: Food Sources
Food sources: Yeast extract, spinach, wild salmon, mushrooms, almonds, quinoa, lentils, kidney beans, organic eggs, meat.
Vitamin B2: Roles
Energy (ATP) production
Liver Detoxification
Iron Metabolism
Vitamin B2: ATP production - Functions
• Metabolism of carbohydrates, fats and proteins.
• For Krebs cycle & beta oxidation
• B2 is a constituent of 2 key energy carriers: FAD (flavin adenine
dinucleotide) & FMN (flavin mononucleotide)
Vitamin B2: ATP production - Therapeutic Uses
- Fatigue
- Migraines (400mg/day)
- Stress (multiple B vitamins are depleted during times of stress)
Vitamin B2: Liver Detoxification - Functions
- Detoxification via CYP450 enzymes (phase I liver detoxification system).
- Regeneration of glutathione
Vitamin B2: Liver Detoxification - Therapeutic Uses
Liver Detox programmes
Vitamin B2: Iron metaboism - Functions
B2 is required for iron metabolism
Vitamin B2: Iron Metabolism - Therapeutic Uses
Anaemia
Vitamin B2 - Absorption
• Maximum absorption from a single dose is 27mg. Bile salts help intestinal absorption. Antacids and alcohol impair absorption.
Vitamin B2 - What impacts bioavailabilty
Bioavailability is impaired by:
• Copper, zinc, caffeine, theophylline (in chocolate), saccharin.
Vitamin B2 - Dosage
• Doses between 90-400mg per day (split through the day).
• Smoking can reduce levels in the body. B2 demands are increased with heavy exercise, pregnancy and ageing.
Do not exceed daily recommendations in pregnancy and lactation.
Vitamin B2 - Toxcity
Generally considered non toxic.
Vitamin B2 - Deficiency
• Depletion is common but deficiency is rare. More likely to occur in combination with other water soluble vitamin deficiencies. There is extremely efficient reutilisation of riboflavin in deficiency.
Vitamin B2 Deficiency - Signs and Symptoms
- Sores at the margins of the lips / mouth corners - angular stomatitis
- Red, dry, atrophic tongue .
- Scaly dermatitis (especially around the mouth, nose, eyes and ears) and red, tired and gritty eyes.
- Fatigue, weakness, poor concentration,
- Deficiency (although rare) can also cause alopecia.
