Benefits of Vitamin B2
What is Vitamin B2?
Riboflavin, or what is known as vitamin B2, is a water-soluble vitamin that is easily absorbed in the body. It is also one of the coenzymes that help produce energy through the metabolism of carbohydrates, proteins, and fats, in addition to its important role in metabolism. Preserving human health, as it has many functions, such as the formation of red blood cells, and is important in the process of breathing, and in regulating human growth and reproduction, and the production of antibodies, in addition to regulating the activity of the thyroid gland, and the color of vitamin B2 tends to be yellow or yellow. for orange, and therefore it is used as a food coloring for food, in addition to its use in fortifying some foods, such as breakfast cereals, some baby foods, pasta, processed cheese, milk products, and their derivatives, and others.
Sources of Vitamin B2
Boiling or steaming foods containing vitamin B2 may lead to its loss, given that it is a water-soluble vitamin. It should also be noted that exposing foods that contain it to light causes the loss of a large part of it, and therefore it is preferable to store them well, and not put them in containers. Transparent glass and vitamin B2 can be obtained from various food sources, including the following:
- fish, meat, and poultry, such as; Beef, chicken, liver, and kidneys.
- Dairy products and their derivatives.
- Peas, white beans, and lima beans.
- Cayenne pepper.
- Fortified cereal.
- The sagebrush.
- musk rose.
- sweet potato.
- cruciferous vegetables, such as; Broccoli, spinach, endive, watercress, and Brussels sprouts.
- Whole grain bread, wheat bran, and fortified bread.
Recommended amounts of vitamin B2
The following table shows the recommended amounts of vitamin B2 for different age groups:
|The age group||Recommended Amount of Vitamin B2 (milligrams/day)\|
|Infants 0-6 months||0.3|
|Infants 7-12 months||0.4|
|Children1-3 years old||0.5|
|Children 4-8 years old||0.6|
|Children 9-13 years old||0.9|
|Males 14-18 years old||1.3|
|Females 14-18 years old||1.0|
|Males 19-50 years old||1.3|
|Females 19-50 years old||1.1|
|Males 51 and over||1.3|
|Females 51 and over||1.1|
Contraindications for the use of vitamin B2
Eating large amounts of foods rich in vitamin B2, consuming its supplements, or injecting it leads to an overdose of it, but this increase in the blood in addition to its toxic effect is rare, due to the inability of the body to store this vitamin, and the initial risk lies in increasing the level of vitamin B2 in the possibility of causing damage to the liver, In addition, taking large doses of it may lead to a yellow or orange-yellow coloration of urine, and this excess amount may lead to some side effects such as increased urination, diarrhea, and others, and from It is worth noting that the consumption of this vitamin is mostly considered safe for most people, but there are some cases in which caution should be exercised when consuming it, including the following:
- For pregnant and lactating women: As the consumption of vitamin B2 is considered safe mostly during pregnancy and breastfeeding, when taken according to the safe and recommended doses, in addition to that, taking large doses of this vitamin for a short period is considered potentially safe, and the safe dose of it Approximately 15 mg once every 2 to 10 weeks.
- Liver diseases: The body absorbs vitamin B2 in people with cirrhosis, hepatitis, and bile duct obstruction.
The health benefits of vitamin B2 according to its degree of effectiveness
Reducing the risk of vitamin B2 deficiency; It is possible to take vitamin B2 to increase its levels in the body in people who suffer from a decrease in it, and although the deficiency of this vitamin is rare, its occurrence may lead to the emergence of many severe skin problems, especially in the area around the mouth, tongue, and eyes.
- Reducing elevated levels of homocysteine: A study published in the journal Circulation in 2006 indicated that consuming approximately 1.6 milligrams of vitamin B2 per day for 12 weeks may reduce the level of the amino acid homocysteine in the blood by up to 40% in some people who suffer from high blood pressure. The level of this acid, and a decrease in the levels of vitamin B2, and this rise occurs as a result of the body’s inability to convert homocysteine into the amino acid methionine, in addition to that, the consumption of this vitamin along with pyridoxine or what is known as vitamin B6, and folic acid may reduce the level of homocysteine by 100%. 26% of people suffer from a rise in it as a result of taking anti-epileptic drugs.
- Reducing the risk of developing cataracts: Increasing the consumption of vitamin B2 as part of the diet, or by taking its nutritional supplements may be associated with reducing the risk of developing cataracts, and consuming supplements that contain vitamin B2 and vitamin B3 can contribute to reducing the risk of infection.
- Reducing migraine attacks: One study was conducted on the effect of vitamin B2 on headaches, and this study, which was published in the Journal of Neurology, indicated that migraine headaches decreased by 50% when consuming 400 milligrams of vitamin B2 daily for a period of 3 months, and it was also noted that the number of The frequency of headache attacks has also decreased, to twice a month, and taking it with other types of vitamins and minerals can reduce the pain associated with migraines.
- Reducing the risk of kwashiorkor disease: which occurs due to malnutrition, specifically due to an acute deficiency in the level of protein in the body. A study from Washington University School of Medicine published in 2005 showed that taking vitamin B2 and selenium in addition to vitamin E and acetylcysteine for a period of 20 weeks. It does not reduce the risk of infection in children at risk of kwashiorkor, nor does it reduce fluid levels or increase weight and height.
- Reducing the risk of lung cancer: Consuming vitamin B2 in addition to vitamin B3 does not help reduce the risk of lung cancer. Vitamins and minerals containing both vitamin B2 and vitamin B3 for about 5 years did not reduce the death rate from lung cancer.
- Reducing the risk of malaria: Taking vitamin B2 in addition to vitamin B1, iron, and vitamin C does not reduce the severity of malaria infection or the number of times it occurs in children at risk of infection. On the other hand, a laboratory study from Northwestern University in Chicago in 2000 stated that vitamin B2 possesses anti-malarial activity properties, which can contribute to alleviating this infection caused by one of the primary parasites, which is called Plasmodium falciparum.
- Reducing the risk of preeclampsia: This occurs due to high blood pressure during pregnancy, and it is possible to take vitamin B2 in the fourth month of pregnancy to reduce the risk of preeclampsia. A study from Women's College Hospital in 2000 stated that vitamin B2 deficiency is one of the factors associated with the risk of preeclampsia in 154 women, at a rate of 28.8%. The derivatives of this vitamin, or what is called flavin and adenine dinucleotides, decrease in women with preeclampsia compared to those without it. This leads to changes in the functions of the body’s organs and the emergence of some diseases, such as mitochondrial diseases, in addition to a high level of oxidative stress and others.
- Reducing the risk of lactic acidosis: represented by an imbalance in blood acid, and taking vitamin B2 can help reduce the risk of lactic acidosis resulting from taking NRTI drugs by people with HIV.
- Reducing the risk of cervical cancer: Increasing consumption of vitamin B2, or its supplements in addition to vitamin B1, vitamin B12, and folic acid, may help reduce the risk of this type of cancer.
- Reducing the risk of esophageal cancer: Opinions differ on the effect of taking vitamin B2 in reducing the risk of esophageal cancer, as some research indicated that taking it may reduce the risk of esophageal cancer, and on the other hand, some research has shown that it has no effect.
- Reducing high blood pressure: Taking vitamin B2 may reduce high blood pressure in people at risk of developing high blood pressure due to genetic differences when used alongside pressure medications.
- Reducing the risk of liver cancer: A study published in the Journal of the National Cancer Institute in 2007 found that it is possible to take vitamin B2, in addition to vitamin B3, to reduce the risk of liver cancer and the risk of death due to this cancer in people who are younger. On the other hand, vitamin B2 did not appear to reduce the risk of liver cancer in people over the age of that, according to a study published in the Journal of the National Cancer Institute in 2007.
- Reducing the risk of iron deficiency during pregnancy: It has been shown that the level of iron in a pregnant woman does not increase when consuming vitamin B2 along with folic acid and iron, compared to the effect of each of them alone.
- Improvement in multiple sclerosis: A study published in the International Journal for Vitamin and Nutrition Research in 2013 indicated that taking approximately 10 milligrams of vitamin B2 supplements for 6 months does not improve disability in people with multiple sclerosis.
- Reducing the risk of white smear: represented by the appearance of white spots inside the mouth, and a low level of vitamin B2 in the blood may be associated with an increased risk of developing white smear, but consuming this vitamin or its supplements for a period of 20 months did not reduce or reduce the risk of developing these spots.
- Improving iron levels in patients with sickle cell anemia: Taking vitamin B2 for 8 weeks increased the level of iron in the blood in people who suffer from low levels as a result of sickle cell anemia.
- Reducing the risk of death due to stroke: Some research indicated that taking vitamin B2 and vitamin B3 together does not reduce the risk of death associated with stroke.
- Other cases: There is insufficient evidence to prove the effectiveness of vitamin B2 in some health conditions such as: maintaining healthy skin and hair, relieving muscle tension, and cases of memory loss, including Alzheimer’s disease, aging, mouth ulcers, and strengthening the immune system.