Vitamin B2 - Riboflavin

Question 1

Vitamin B2 - Riboflavin

Answer 1

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.

Question 2

Vitamin B2 - Food Prep

Answer 2

Riboflavin is very sensitive to light, and content is also reduced by heating/boiling, freezing and leeching into cooking water (yellows the water).

Question 3

Vitamin B2: Food Sources

Answer 3

Food sources: Yeast extract, spinach, wild salmon, mushrooms, almonds, quinoa, lentils, kidney beans, organic eggs, meat.

Question 4

Vitamin B2: Roles

Answer 4

Energy (ATP) production
Liver Detoxification
Iron Metabolism

Question 5

Vitamin B2: ATP production - Functions

Answer 5

• 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)

Question 6

Vitamin B2: ATP production - Therapeutic Uses

Answer 6

• Fatigue
• Migraines (400mg/day)
• Stress (multiple B vitamins are depleted during times of stress)

Question 7

Vitamin B2: Liver Detoxification - Functions

Answer 7

• Detoxification via CYP450 enzymes (phase I liver detoxification system).
• Regeneration of glutathione

Question 8

Vitamin B2: Liver Detoxification - Therapeutic Uses

Answer 8

Liver Detox programmes

Question 9

Vitamin B2: Iron metaboism - Functions

Answer 9

B2 is required for iron metabolism

Question 10

Vitamin B2: Iron Metabolism - Therapeutic Uses

Answer 10

Anaemia

Question 11

Vitamin B2 - Absorption

Answer 11

• Maximum absorption from a single dose is 27mg. Bile salts help intestinal absorption. Antacids and alcohol impair absorption.

Question 12

Vitamin B2 - What impacts bioavailabilty

Answer 12

Bioavailability is impaired by:

• Copper, zinc, caffeine, theophylline (in chocolate), saccharin.

Question 13

Vitamin B2 - Dosage

Answer 13

• 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.

Question 14

Vitamin B2 - Toxcity

Answer 14

Generally considered non toxic.

Question 15

Vitamin B2 - Deficiency

Answer 15

• 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.

Question 16

Vitamin B2 Deficiency - Signs and Symptoms

Answer 16

• 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.