Vitamin B2 (riboflavin) - what it is and what it is for

Vitamin B2 or riboflavin is one of the most important water-soluble B vitamins. Due to its properties, it is a coenzyme of many biochemical processes necessary for health.

Characteristic

In 1933, a team of researchers discovered the second group of vitamins, which was called group B. Riboflavin was synthesized second, and therefore received this figure in its name. Later, this group of vitamins was supplemented, but after a series of detailed studies, some of the elements mistakenly assigned to group B were excluded. Hence the violation of the sequence in the numbering of vitamins of this group.

Vitamin B2 has several names, such as riboflavin or lactoflavin, sodium salt, riboflavin 5-sodium phosphate.

Physicochemical properties

The molecule consists of sharp crystals with a bright yellow-orange color and a bitter taste. Due to these properties, riboflavin has been registered as an approved food coloring additive E101. Vitamin B2 is well synthesized and absorbed only in an alkaline environment, and in an acidic environment, its action is neutralized, and it is destroyed.

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Riboflavin is a coenzyme of vitamin B6, it is involved in the synthesis of red blood cells and antibodies.

The effect of the vitamin on the body

Vitamin B2 has important functions in the body:

1. Accelerates the synthesis of proteins, carbohydrates and fats.
2. Increases the protective functions of cells.
3. Regulates oxygen exchange.
4. Promotes the conversion of energy into muscle activity.
5. Strengthens the nervous system.
6. It is a prophylactic agent for epilepsy, Alzheimer's disease, neuroses.
7. Maintains the health of mucous membranes.
8. Supports thyroid function.
9. Increases hemoglobin levels, promoting the absorption of iron.
10. Effective in the treatment of dermatitis.
11. Improves visual acuity, prevents the development of cataracts, protects the eyeball from ultraviolet radiation, reduces eye fatigue.
12. Restores epidermal cells.
13. Neutralizes the effect of toxins on the respiratory system.

Riboflavin must be present in sufficient quantities in every body. But it should be remembered that with age and with regular physical exertion, its concentration in the cells decreases and it should be replenished more actively.

Vitamin B2 for athletes

Riboflavin is actively involved in protein synthesis, which is important for those who adhere to a sports lifestyle. Thanks to the action of vitamin B2, proteins, fats and carbohydrates are synthesized faster, and the energy obtained as a result of synthesis is transformed into muscle activity, increasing muscle resistance to stress and increasing their mass.

Another useful property of riboflavin for athletes is the ability to accelerate oxygen exchange between cells, which prevents the occurrence of hypoxia, which leads to rapid fatigue.

It is especially effective to use vitamin B2 after training as a recovery drug.

It should be noted that the rate of oxygen metabolism in women during physical activity is much higher than in men. Therefore, their need for riboflavin is much higher. But it is necessary to use supplements with B2 after training only with food, otherwise riboflavin will decompose under the influence of the acidic environment of the gastrointestinal tract.

Interaction of vitamin B2 with other elements

Riboflavin actively accelerates the synthesis of proteins, fats and carbohydrates, promotes the absorption of proteins. By interacting with vitamin B9 (folic acid), riboflavin synthesizes new blood cells in the bone marrow, which contributes to the saturation and nutrition of bones. The combined action of these elements accelerates the synthesis of the main hematopoietic stimulator - erythropoietin.

Combining with vitamin B1, riboflavin affects the regulation of hemoglobin levels in the blood. This substance activates the synthesis of vitamins B6 (pyridoxine) and B9 (folic acid), as well as vitamin K.

Sources of vitamin B2

Riboflavin is present in sufficient quantities in many foods.

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The assimilation of riboflavin

Due to the fact that vitamin B2 is not destroyed, but, on the contrary, is activated when exposed to heat, the products do not lose its concentration during heat treatment. Many dietary ingredients, such as vegetables, are recommended to be boiled or baked to increase their riboflavin concentration.

Important. Vitamin B2 is destroyed when it enters an acidic environment, so it is not recommended to take it on an empty stomach

Overdose

The uncontrolled use of supplements and products containing vitamin B2 leads to an orange staining of urine, dizziness, nausea, and vomiting. In extreme cases, fatty liver is possible.

Daily requirement

Knowing how much vitamin B2 must be absorbed into the body for its normal functioning on a daily basis, it is easy to control and regulate its content. For each age category, this rate is different. It also varies by gender.

In men and women, as can be seen from the table, the daily requirement for riboflavin is slightly different. But it must be remembered that with regular training, sports and physical activity, vitamin B2 is removed from the cells much faster, therefore, its need for these people increases by 25%.

There are two main ways of replenishing the riboflavin deficiency:

• Get vitamin from food, choosing a well-balanced diet with foods rich in riboflavin.
• Use specially formulated dietary supplements.

Signs of Vitamin B2 Deficiency in the Body

• Low hemoglobin levels.
• Pain and pain in the eyes.
• The appearance of cracks on the lips, dermatitis.
• Decreased quality of twilight vision.
• Inflammatory processes of the mucous membranes.
• Slowdown in growth.

Vitamin B2 capsules

In order to meet the need for riboflavin, especially among athletes and the elderly, many manufacturers have developed a convenient capsule form of dietary supplement. Just 1 capsule a day can compensate for the daily intake of vitamin B2 required to maintain health. This supplement can be easily found from Solgar, Now Foods, Thorne Research, CarlsonLab, Source Naturals and many others.

Each brand uses its own dosage of the active ingredient, which, as a rule, exceeds the daily requirement. When purchasing a supplement, carefully read the instructions for use and strictly follow the rules set out in it. Some manufacturers produce dietary supplements in overdoses. This concentration is associated with varying degrees of need for riboflavin in different categories of people.

Watch the video: Riboflavin Vitamin B2: All You Need to Know. Nutrients 101 (November 2024).