Like the other
B-vitamins, riboflavin (also known as vitamin B2), plays a key role in the
production of energy and the maintenance of metabolism. Its distinctive
characteristic is its bright yellow fluorescent color, which can often be seen
in the urine of those taking supplements of the vitamin, the excess of which is
excreted through the kidneys. And because only small amounts of it are stored
in the liver and kidneys, regular intake must be received through the diet.
Working together with an enzyme, riboflavin helps to break
down homocysteine. Elevated levels of homocysteine in the blood are related to
an increased risk of cardiovascular disease and bone fractures. Vitamin B2
works with different enzymes to help in the creation of some of the other
B-vitamins such as B3 (niacin), B6 (pyridoxine) and B1 (thiamine), and also
aids the optimal utilization of iron and folic acid.
Riboflavin also works as an antioxidant by helping in the
recycling of glutathione, a molecule that neutralizes the effects of dangerous
free radicals that damage the body’s cells and DNA, accelerating the aging
process and increasing your risk of cancer. It is also useful to our cells by
helping them in the most efficient use of oxygen and in encouraging healthy
cell growth.
Recent studies have found that supplementing with vitamin B2
may help those who suffer from migraines. According to a study published in the
European Journal of Neurology, 23 migraine sufferers were given 400 mg. of
riboflavin every day for three months and recorded the frequency, duration and
intensity of their migraines during this period. The results showed the number
of migraines to be reduced by half, from an average of four per month to two,
and were shorter in duration, though their intensity was unchanged.
Deficiency in riboflavin is not common, but is more apt to
be found in alcoholics, women taking birth control pills, the chronically ill
and the elderly. Some signs of riboflavin deficiency are swollen tongue, skin
cracks, particularly around the corners of the mouth, weakness, sore throat,
hair loss, blurred vision, cataracts, and light sensitivity.
The best dietary sources of riboflavin are meat, dark green
leafy vegetables, whole or fortified grains, mushrooms and dairy products. The
recommended daily allowance is 1.3 mg per day for adults. Though not sensitive
to heat, acid or oxidation, riboflavin is easily destroyed by exposure to
light, so be sure to buy dairy products such as milk or yogurt in opaque
containers.
About the Author:
Dr. Matt Ramirez graduated with a degree in Bachelor of Human Biology in 2004 and received his Doctor of Chiropractic Degree in 2006. He is a chiropractor in Salt Lake City who specializes in auto injury recovery and rehabilitation and has enhanced and improved thousands of lives as well as treated people of all ages over the years. He is also an expert in health and wellness, massage therapy, chiropractic care and more...
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