Vitamin B2 Deficiency: Most Effective Dietary Supplements

Vitamin B2, also known as riboflavin, is an essential water-soluble vitamin involved in many of the body's metabolic processes. It is a key component of two major coenzymes: flavin mononucleotide (FMN) and flavin adenine dinucleotide (FAD), which are essential for redox reactions, meaning hydrogen transfers, involved in the production of cellular energy. Riboflavin is also vital for the activation of other B vitamins, notably vitamin B6 and vitamin B3, and plays an important role in the production and maintenance of red blood cells, as well as in the proper functioning of the adrenal glands. It is primarily absorbed in the proximal part of the small intestine, requiring a specific transporter to enter the cells where it is then converted into its active coenzymatic forms, FMN and FAD.

Food Sources of Riboflavin

Riboflavin is found in a wide variety of foods, primarily those of animal origin. Dairy products, particularly milk and cheese, are among the main dietary sources of riboflavin, providing about half of the total dietary intake of riboflavin. Other important sources include organ meats like liver, eggs, legumes, brewer's yeast, almonds, wheat germ, brown rice, and mushrooms. It is important to note that riboflavin is sensitive to light, which can lead to significant losses when exposed to sunlight. However, it is relatively stable to heat, oxidation, and acids, meaning that most cooking methods do not reduce its concentration in foods. Refined grains, like white rice or white flour, are low in riboflavin because the refining process removes a significant portion of this vitamin.

Symptoms and Consequences of Riboflavin Deficiency

Although riboflavin deficiency, or ariboflavinosis, is relatively rare, it can have significant health consequences. The early signs of deficiency include weakness, fatigue, mouth inflammations, as well as eye problems such as burning or itching. Riboflavin deficiency primarily affects rapidly renewing tissues, such as the skin and mucous membranes, resulting in symptoms like seborrheic dermatitis, anemia, and peripheral neuropathy. People at increased risk of developing riboflavin deficiency include those with liver diseases, chronic alcoholism, as well as those taking certain medications such as oral contraceptives, tricyclic antidepressants, and chemotherapy drugs.

Supplementation and Prevention of Deficiencies

The prevention of riboflavin deficiencies is primarily based on a varied and balanced diet, rich in dairy products, offal, whole grains, and green leafy vegetables. Daily riboflavin needs vary based on age, sex, and health status, with recommended doses of about 1.7 mg per day for adults. For people at increased risk of deficiency, riboflavin supplementation may be necessary. In cases of severe deficiency, therapeutic doses of riboflavin, usually around 5 to 30 mg per day, are administered for a month. It is essential to consult a healthcare professional to evaluate specific riboflavin needs, especially in the presence of chronic medical conditions or when taking medications that may interfere with the absorption or metabolism of riboflavin.