|
PROMOTES Energy to Function Well in our Lives Metabolism of Macronutrients – carbohydrates, fats and proteins Availability of Building Blocks for the Body Conversion of Carbohydrates into “Energy Packets” Muscle Function Motor Activity (walking, running, lifting, carrying, etc.) Brain Function
PROTECTS AGAINST Fatigue Muscle Aching Depression Diminished Cognitive Function
People with stressful lives should take a daily B complex vitamin supplement with about 25mg of riboflavin. (This is the B vitamin that makes the urine bright yellow)
Overview Vitamin B2 called Riboflavin belongs to a group of yellow fluorescent pigments called flavins and is responsible for the bright yellow color of the urine when excreted. Because it is water soluble like all the B vitamins, it is not easily stored in the body and needs to be present in adequate amounts in the diet or taken in supplement form on a daily basis. Absorbed through the first segments of the small intestines, it is better if supplements of the second B vitamin are taken with food. The absorption rate is increased four fold from approximately 15% without food to 60% with food.
Food sources of ribiflavin that are exposed to light may lose potency. Milk stored in clear glass bottles and sundried fruits and vegetables may have the content of this micronutrient reduced.
Vitamin B2 deficiency primarily affects the skin, eyes and lining of the gastrointestinal tract.
Those greatest at risk are alcoholics, and persons with unbalanced, nutritionally deficient diets, particularly infants and the frail elderly. A U.S. Department of Agriculture survey estimates that 34% of Americans do not get adequate amounts of riboflavin on a consistent basis.
Some symptoms would be: -cracks in the corner of the mouth called cheilosis. -soreness as a burning of the mouth and of the tongue -burning, reddening and tearing of the eyes that may be more sensitive to light and fatigue easily -dry, itchy skin that may scale and appear predominantly on the face and/or genitals -anxiety and depression may result from nerve damage due to riboflavin depletion
Oral contraceptives, Thorazine, and the tricyclic drugs inhibit absorption of riboflavin. Supplementation should be strongly considered in individuals taking these drugs.
See DRUG DEPLETION TABLE for specific drug information.
Riboflavin remains stable in the presence of heat but because it is water soluble, much is lost in the boiling process as it leaches out into the water. If the water is reabsorbed back into the food as with some whole grain preparation, the vitamin remains available. Milling or processing grains removes much of this vitamin as it is most abundant in the germ or bran of grains.
-Avocado -Dairy Products -Dark Green Vegetables -Eggs -Fish (Especially Salmon and Tuna) -Liver -Meat -Mushrooms -Oysters -Wheat Germ -Whole Grains
Fortified Foods Available: Grain Products
Function in the Body: -Facilitates metabolism of macronutrients: carbohydrates, fats and proteins. -Critical in the conversion of carbohydrates in the production of ATP, the body's energy packets. -Active as an antioxidant by itself and as part of some reductase enzymes. -Needed for hormonal production and regulation. -Needed for healthy skin, hair, and nails. -Necessary for the formation of red blood cells.
Other Facts: Individuals who do strenuous exercise need higher than the RDA. Supplementation with high potency formulations is recommended. Pregnant and nursing mothers require somewhat higher doses and prenatal vitamins contain this.
Very high doses have been used with success by some heath care professionals to treat migraine headache.
The RDA -recommended dietary allowance- is 1.7 mg. Safe dosing has been used over 100mg a day by some medical professionals. Most high potency formulations have 15 - 50 mg a day in divided doses.
RDA/AI* (Adequate Intake)
AGE (YRS) AMOUNT in milligrams (mg) / day
Infants 0.0-0.5: 0.3 - 0.4* 0.5-1.0: 0.3 - 0.4*
Children 1-3: 0.5 - 0.6 4-8: 0.5 - 0.6
Males 9-13: 0.9 14-18: 1.3 19-30: 1.3 31-50: 1.3 51-70: 1.3 71+: 1.3
Females 9-13: 0.9 14-18: 1.0 19-30: 1.0 31-50: 1.0 51-70: 1.0 71+: 1.0
Pregnant: 1.4
Lactating: 1.4
Toxic Doses: There is no known toxicity for riboflavin.
|