Vitamin B2 (also known as riboflavin) has been linked to
mood. In 1973, researchers discovered that if normal, healthy men were given
diets nearly devoid of this vitamin, they would soon score higher ratings on
tests designed to detect depression.
Overview
Vitamin B2 is one of 8 B vitamins. All B vitamins help the
body to convert food (carbohydrates) into fuel (glucose), which is
"burned" to produce energy. These B vitamins, often referred to as B
complex vitamins, also help the body metabolize fats and protein. B complex
vitamins are necessary for healthy skin, hair, eyes, and liver. They also help
the nervous system function properly.
All the B vitamins are water-soluble, meaning that the body
does not store them.
In addition to producing energy for the body, riboflavin
also works as an antioxidant by fighting damaging particles in the body known
as free radicals. Free radicals can damage cells and DNA, and may contribute to
the aging process, as well as the development of a number of health conditions,
such as heart disease and cancer. Antioxidants such as riboflavin can fight
free radicals and may reduce or help prevent some of the damage they cause.
Riboflavin is also needed to help the body change vitamin B6
and folate into forms it can use. It is also important for body growth and red
blood cell production.
Vitamin B2 deficiency
Vitamin B2 deficiency can have major impacts on the
metabolization of carbohydrates, fat, and protein into energy. This can result
in weakness or fatigue, severe mood swings, and full-scale depression.
A deficiency will primarily manifest in the skin and in the
mucous membranes. The initial symptoms of a deficiency are a sore throat and
the appearance of sores and cracks located at the corners of the mouth. General
characteristic signs of a vitamin B2 deficiency can include lesions on the skin
(particularly at the corners of the mouth), and a sore, red, or burning tongue.
As symptoms get worse, the tongue and throat may become a swollen or inflamed.
A deficiency can lead to various problems with the skin,
such as dry, flaky, cracked skin and seborrheic dermatitis (scaly/flaky skin
located on the scalp, face, or body). It could also cause hair to be dull or
oily, oily skin, wrinkling of the skin on the arms and face, and splitting of
finger and toenails.
A deficiency of vitamin B2 (Riboflavin) can lead to eye
disorders including bloodshot eyes, burning eyes, cataracts or increased
sensitivity to bright light.
It can also result in anemia and possibly impaired nervous
system function. Vitamin B2 deficiency can also be a risk factor for the
following nervous system disorders, as anxiety, numbness and tingling,
Alzheimer's disease, epilepsy, and multiple sclerosis.
Several studies suggest that people who get migraines may
reduce how often they get migraines and how long they last by taking
riboflavin. One double-blind, placebo-controlled study showed that taking 400
mg of riboflavin a day cut the number of migraine attacks in half. The study
did not compare riboflavin to conventional medications used to prevent
migraines, however, so more research is needed.
Groups of Risk
There are very few cases of Vitamin B2 Riboflavin deficiency
among those people who eat a well balanced recommended diet. The problem is
that very few people actually eat a “standard” diet. For this reason there are
a few groups of people who have a very difficult time getting sufficient
Vitamin B2 Riboflavin in their diet:
1. Vegetarians
People who abstain from animal meats and animal products
have a difficult time getting enough Vitamin B2 Riboflavin in their daily diet.
There are many vegetables which are very rich in Vitamin B2 Riboflavin;
however, many of these vegetables are eaten enough in a healthy vegetarian
diet. Vitamin B2 Riboflavin is most prominent in green vegetables (such as
asparagus and broccoli). While these vegetables items do contain higher amounts
of Vitamin B2 Riboflavin, compared to other vegetables sources, they do not
contain the same amounts as higher animal product items. Animal sources like
cow milk (and other dairy products), eggs, meats, and liver all contain
substantially more Vitamin B2 Riboflavin than vegetable sources.
2. Alcohol Abusers
The simple fact remains that people who are heavy drinkers are
much more likely to have all kinds of vitamin deficiencies compared to those
who don’t drink any type of alcohol. Still those people who are alcoholics are
very likely to be suffering from a Vitamin
B2 Riboflavin deficiency.
The heavy alcohol consumers normally don’t eat a well
rounded diet of healthy meats, fruits, and vegetables. The majority of their
calories come from alcoholic sugar, and that will once again lead to vitamin
deficiency. Studies have shown people with Vitamin B2 Riboflavin deficiency are more likely to have
depression. Mixed with extensive alcohol use, people with Vitamin B2 Riboflavin
deficiency are much more likely to have alcohol depression and other harmful
mental disorders. Studies have shown that the taking of Vitamin B2 Riboflavin
has shown some improvement in cases of people who suffer from alcoholic
depression.
3. Fad Dieters
Again those people who eat a recommended balanced diet have
a much lower chance of having any type of Vitamin B2 Riboflavin
deficiency; however, those people who engage in fad diets are not eating the
recommended quantities of vitamins and minerals which the body requires to
function correctly. The rise of popular fad diets has actually increased the
number of vitamin deficiencies reported in the developed world.
Fad diets are normally constructed to limit where a person
is getting their daily calories. The limitation of food sources will limit the
amount of vitamin and minerals which are coming into a person’s daily diet.
This means that if a person is seriously committed to a fad diet, then they are
also seriously committed to not consuming the proper vitamins which their body
needs. Vitamin B2 Riboflavin deficiency is very common among those people who
eat a raw vegetarian diet, and also among people who go on some form of a
liquid diet.
4. Women after Child Delivery
Postpartum depression is moderate to severe depression in a
woman after she has given birth. It may occur soon after delivery or up to a
year later. Most of the time, it occurs within the first 3 months after
delivery. The recent study provided substantial evidence that B2-vitamin
riboflavin may prevent postpartum depression. There were 850 Japanese women
who self-reported consumption of select nutrients during pregnancy. It found
that during the third quartile, B2 was the only nutrient determined to reduce
postpartum depression.
5. Elderly
Elderly people are more vulnerable to the vitamin B2
deficiency.
Dietary Food Sources
The best sources of riboflavin include brewer's yeast,
almonds, organ meats, whole grains, wheat germ, wild rice, mushrooms, soybeans,
milk, yogurt, eggs, broccoli, Brussels sprouts, and spinach. Flours and cereals
are often fortified with riboflavin.
Riboflavin is destroyed by light, so food should be stored
away from light to protect its riboflavin content. While riboflavin is not
destroyed by heat, it can be lost in water when foods are boiled or soaked.
During cooking, roasting, and steaming preserves more riboflavin than frying or
scalding.
Dosage
The dosage underneath is the (RDA), but be aware that
this dosage is the minimum that you require per day, to ward off serious
deficiency of this particular nutrient. In the therapeutic use of this nutrient,
the dosage is usually increased considerably. For adults:
- Men 19 years and older: 1.3 mg (RDA)
- Women 19 years and older: 1.1 mg (RDA)
- Pregnant women: 1.4 mg (RDA)
- Breastfeeding women: 1.6 mg (RDA)
Riboflavin is best absorbed when taken between meals. Extra
might be needed when consuming alcohol, antibiotics, and birth control pills or
doing strenuous exercise. If you are under a lot of stress or on a
calorie-restricted diet, this vitamin could also be of use.
Vitamin B2 works with vitamin B1, vitamin B3, and vitamin B6.
For that reason, vitamin B2 is often taken as part of a B-complex supplement.
Sources and Additional
Information:
