Vitamin B2

Vitamin B2, also known as Riboflavin, is a yellow or orange coloured flavin derivative. It is an important cofactor that is needed for the electron transport chain of the mitochondria - the reactions which convert our food into energy. It is recommended as a supplement for athletes and for vegans and vegetarians who may struggle to get enough B2 through their diet. Pregnant and lactating women may also need increased riboflavin intake.

Vitamin B2 is required for activity of 2 coenzymes, flavin mononucleotide (FMN) and flavin adenine dinucleotide (FAD), both of which are required for energy production, growth, development and fat metabolism. FMN and FAD (and other flavoproteins) are involved in oxidation reactions, electron transfer reactions, energy production and metabolism (especially of vitamin A, B3, B6 and B9).

There is some evidence that Vitamin B2 may be used to treat migraine headaches.

Vitamin B2 can be found in beef, chicken, milk, eggs, asparagus and spinach

100 grams of asparagus contains 0.14 mg of Vitamin B2

The daily recommended intake is 1.1 mg for women and 1.3 mg for men

Benefits:

1. Helps in the treatment of migraine headaches
2. Used to treat acne
3. Regulates homocysteine levels and heart health

Did you know…

Riboflavin is sensitive to degradation by light, which is a key reason milk is no longer sold in glass bottles?

EFSA claims

1. Riboflavin contributes to the maintenance of normal skin.
2. Riboflavin contributes to the protection of cells from oxidative stress.
3. Riboflavin contributes to normal energy-yielding metabolism.
4. Riboflavin contributes to the reduction of tiredness and fatigue.
5. Riboflavin contributes to normal functioning of the nervous system.
6. Riboflavin contributes to the maintenance of normal mucous membranes.
7. Riboflavin contributes to the maintenance of normal red blood cells.
8. Riboflavin contributes to the maintenance of normal vision.
9. Riboflavin contributes to the normal metabolism of iron.