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So what is Vitamin B2 and why is it important in the body ?
Vitamin B2, also called riboflavin, is one of 8 B vitamins. It is a water-soluable vitamin which means it dissolves in water. Water-soluble vitamins are carried to the body's tissues but are not stored in the body.
Vitamins are nutrients that the body needs in small amounts to stay healthy and work the way it should.
All B vitamins help the body to convert food (carbohydrates) into fuel (glucose), which is used to produce energy. These B vitamins, often referred to as B-complex vitamins, also help the body to break up and use fats and protein.
Vitamin B2 (riboflavin) is essential for other vitamins to perform their tasks. Lack of B2 has a direct impact on these other vitamins - think of it like working on a production line and if one machine isn’t working properly it will affect the whole assembly line.
Riboflavin is linked to energy production and oxidation of fatty acids. It helps to reduce the symptoms of stress, and higher doses of riboflavin could improve immune system function, which may reduce stress.
Benefits in the body
Vitamin B2 or Riboflavin is involved in many body processes. It is required for the proper development of the skin, lining of the digestive tract, blood cells, and brain function.
It may :
Reduce high blood pressure.
Prevent migraines through its anti oxidant properties.
Reduce homocysteine levels.
Help with the growth of cells.
Increase energy in the body.
Help to increase iron absorption and storage in the body.
Help vision and some studies suggest it may help to prevent cataracts, damage to the lens of the eye which can lead to cloudy vision.
Evidence suggests that riboflavin enhances the activity of potent antioxidant enzymes, which protect your cells from damage, dysfunction, and disease.
Studies have shown that supplementing with riboflavin reduces the risk of heart abnormalities by increasing antioxidant activity as well as improving one’s cholesterol profile.
It’s also been shown to reduce cellular damage caused by strokes and brain injuries as well as reduce diabetic complications caused by inflammation and oxidative stress.
Its antioxidant effects help to protect cells against malaria infections.
Riboflavin also plays an important role in your body’s immune response. It helps trigger the production of immune cells and helps mobilize them to attack foreign invaders. At the same time, animal studies suggest it helps tame inflammation caused by these immune reactions.
Your bone density is also positively influenced by riboflavin.Studies have shown that riboflavin is necessary for early brain and gastrointestinal tract development.
Riboflavin is also involved in the production of blood cells as well as iron absorption and utilization.
As this important vitamin helps with overall body performance and functioning, it is also recommended for diabetics, hypertensive patients.
Symptoms of riboflavin (B2) deficiency may include:
· Fatigue.
· Slowed growth.
· Digestive problems.
· Cracks and sores around the corners of the mouth.
· Swollen magenta-colored tongue.
· Eye fatigue.
· Swelling and soreness of the throat.
· Sensitivity to light.
What are effects of taking too much B2
As it is a water soluble vitamin, the body will get rid of any excess it doesn’t need, so it may cause urine to have a more yellow color than normal or even turn neon yellow, especially if large doses are taken. This is no cause for alarm. Usually, however, riboflavin or B2 does not cause any adverse side effects.
Foods that contain B2
Riboflavin is found mostly in meat and fortified foods (these are foods that have added have nutrients, like vitamins, minerals, fiber, and protein) as well as in some nuts and green vegetables. Examples of foods that contain B2 are :
· Dairy milk.
· Yogurt.
· Cheese.
· Eggs.
· Lean beef and pork.
· Organ meats (beef liver)
· Chicken breast.
· Salmon.
Why supplement
Crops are sprayed with harmful chemicals, the soil is leached from good nutrients and many animals are given a series of hormones or antibiotics, and these are passed on when we consume them, unless we are able to eat organic, grass fed, non-hormone raised animals.
With all the important benefits of this vitamin can you afford not to supplement !
Can Gluten Cause Vitamin B2 Deficiency?
Can gluten cause vitamin B2 deficiency and should those with a celiac diagnosis be concerned with supplementing vitamin B2 in their diet? The simple answer is yes, especially when you see that it is an important nutrient necessary for the health and well being of your body.
Your cells will have a hard time making energy. This alone is a reason to ensure your intake of riboflavin is adequate and your gut is healthy enough to digest and absorb it. But the benefits of riboflavin don’t stop there.
Riboflavin is essential for healthy skin, eyes, and mucous membranes, including those that line your digestive tract.
How Gluten Causes Vitamin B2 Deficiency
Research indicates that those with gluten sensitivity are at greater risk of developing a vitamin B2 deficiency. This is because gluten damages the lining of the small intestine and disrupts the balance of gut bacteria. As a result, digestion and nutrient absorption are hindered. In addition, the bacterial production of vitamin B2 may be affected.
Gluten also causes diarrhea, which can lead to nutrients like Vitamin B2 being flushed out before they have a chance to be absorbed.
Plus, there’s evidence that night sweats may be a symptom of celiac disease caused by eating gluten. Sweating is another avenue for vitamin B2 loss since it’s water-soluble.
So if you have gluten sensitivity, there’s a good chance your body isn’t getting enough vitamin B2 to perform all the functions, and without intervention, you may start to see signs of deficiency.
The best solution is a strict gluten and grain-free diet. In the absence of gluten, your small intestine will begin to heal. You’ll then be able to fully digest your food and absorb the nutrients within.
Look at some of the symptoms of gluten sensitivities. Can you identify with any of these?
If you’ve been battling with gut-related issues, we can help you by running scans to see where the imbalances lie and help you address these. Click on the link below to book an appointment.
Can genetics play a role in the production of B2 in your body ?
Absolutely - SLC25A32 is the gene that is responsible for riboflavin metabolism. If you genetically do not have this gene, your body will not be able to produce and process B2 in the body. It therefore becomes essential to supplement.
DNA methylation can be influenced by methyl donor nutrients such as vitamins B2, B6, B12, folate, and methionine, which are all central to one carbon metabolism.
The biochemical process of methylation and the chemical structure of the vitamin are two different concepts. Vitamin B2 and B6, for example, are involved in the methylation cycle but are not methylated.
In adults with methylenetetrahydrofolate reductase (MTHFR) gene mutations they may suffer with high blood pressure and other heart related conditions, as well as a host of other conditions include iron issues - either being anemic or having too much iron. It’s worth noting that the process of methylation plays an important role in many other functions, including DNA synthesis, detoxification, immune function, and energy production. If your body is unable to methylate properly, an inflammatory compound known as homocysteine may build-up in your body. Elevated homocysteine levels are associated with bone loss and an increased risk of fracture as well as heart and blood flow issues, anemia, immune system issues and many more things.
Click on this link to read our blog on methylation.
By understanding your genetics we can help you achieve optimal and sustained good health.
Your genes are your genes and don’t change - you can do a simple non-invasive genetic test so see what gene mutations you have and we can then work with you to help you overcome this. Epigenetics has been around for over 100 years and tells us that regardless of our gene expressions, if we know what they are, we can manage them through diet and lifestyle changes to keep any bad genes switched off.
It is a game changer to know your genetic make up. If you’ve been battling with a specific condition or illness, have tried various things, and have seen no change, then consider doing a DNA test to get a full understanding of what’s going on. It can literally change your life !
BOOK HERE TO DO A DNA TEST WITH US OR TO ENQUIRE ABOUT IT
So, in summary, B2 or Riboflavin is a very important B vitamin. Through our scanning systems we can see if you have sufficient B2 and we can also see what is going on holistically in your body to help you bring it back into balance. Why not book an appointment today !
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