Riboflavin Vitamin B2 (Therapeutic Ranges 15 – 75 mg)
Riboflavin – look for the deep yellow and orange colors. This is also why B vitamins may turn urine a bright yellow color. Vit B2 is a key part of other enzymes that are vital for many functions in the body – from energy production to antioxidant status. Vit B converts to FAD, flavin adenine dinucleotide (FAD), which is a co-enzyme related to unlocking energy centers, while also helping break down homocysteine in the body. Increased levels of homocysteine are connected to risk of heart disease. All the nutrients our body needs are building blocks and interrelated that it’s hard to isolate on nutrient form another. It’s a massive reaction that needs each piece in place to run exceptionally well.
Consider Glutathione. Glutathione prevents oxygen damage to the cell membrane, blood vessel lining, and joint tissue. Glutathione must constantly be recycled. Vit B 2 plays a role in recycling glutathione back into it’s active antioxidant form. One key unlocks another.
If you want to view and abstract on how glutathione and Riboflavin specifically affect joints- click here: https://pubmed.ncbi.nlm.nih.gov/8976642/
Excellent Food Sources Include :
Mushrooms, calf’s liver, spinach, romaine, asparagus, swiss chard, broccoli, collards, venison, yogurt, eggs.
How does B2 Function in the Body :
Riboflavin protects our cells from oxidized damage. It supports our cellular energy production (mitochondria) and maintains supply of other B vitamins.
Signals of Deficiency:
- Light sensitivity
- Tearing, burning, itching of the eyes
- Soreness around lips, mouth, tongue
- Possible cracked skin at corners of mouth
Risks for Deficiency:
- Alcoholism
- Female athletes
- Eye-related problems
- Mouth soreness
- Peeling of skin (specifically around the nose)
- Anemia
- Carpal tunnel syndrome
- Migraine
- Rosacea
- Vaginitis
So with all that, the main thing to think about is this:
- You need Riboflavin for energy
- Riboflavin recycles Glutathione which provides structural support on many levels
- Supports proper heart function
- Think in color: Yellow and Orange
- Sources are: Crimini mushrooms, calf’s liver, spinach, romaine, asparagus, swiss chard, broccoli, collards, venison, yogurt, eggs.
Next up: Vitamin B3 – Niacin
Resources:
Mateljan, George. The World’s Healthiest Foods: the Force for Change to Optimal with Health-Promoting Foods and Nutrient-Rich Cooking. George Mateljan Foundation, 2015.
RD;, Mulherin DM;Thurnham DI;Situnayake. “Glutathione Reductase Activity, Riboflavin Status, and Disease Activity in Rheumatoid Arthritis.” Annals of the Rheumatic Diseases, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/8976642/.