What it is
Vitamin B2, also known as riboflavin, is an essential nutrient that is required for the proper growth and development of the human body. It was first identified in the early 1900s by a group of scientists who were studying the nutritional requirements of various microorganisms. At the time, it was known as "vitamin G," and it was later renamed "riboflavin" in the 1940s. One of the most important functions of vitamin B2 is its role in the metabolism of carbohydrates, proteins, and fats. It helps to convert these nutrients into energy, and it is also involved in the synthesis of red blood cells, hormones, and neurotransmitters. Vitamin B2 is also important for the proper functioning of the immune system and the maintenance of healthy skin, hair, and nails.
In recent years, there has been increasing interest in the potential cognitive benefits of vitamin B2. Some studies have suggested that riboflavin may be able to improve memory and cognitive function, particularly in older individuals. It is thought that this may be due to its role in the metabolism of neurotransmitters, which are chemicals that help transmit signals between nerve cells in the brain. There are several forms of vitamin B2 available on the market, including riboflavin tablets, capsules, and liquid supplements. Riboflavin is also found in a variety of foods, including dairy products, meat, eggs, and green vegetables. It is important to get enough vitamin B2 in your diet, as a deficiency can lead to a number of health problems, including anemia, skin disorders, and vision problems.
How it works
There is increasing evidence to suggest that riboflavin may also have cognitive benefits, particularly with regard to neurocognition. Though the pharmacology of vitamin B2 is complex and not fully understood, it is thought to play a role in the metabolism of neurotransmitters, which are chemicals that transmit signals between nerve cells in the brain. One of the primary functions of riboflavin is to act as a cofactor for enzymes that are involved in the metabolism of nutrients. It is required for the proper metabolism of carbohydrates, proteins, and fats, and it helps to convert these nutrients into energy. Riboflavin is also involved in the synthesis of several important molecules, including red blood cells, hormones, and neurotransmitters.
In terms of its cognitive effects, some studies have suggested that riboflavin may be able to improve memory and cognitive function, particularly in older individuals. It is thought that this may be due to its role in the metabolism of neurotransmitters, which are chemicals that transmit signals between nerve cells in the brain. However, more research is needed to fully understand the mechanisms behind these effects and to determine the optimal dosage and duration of treatment.
Vitamin B2 is classified as a water-soluble vitamin, which means that it is not stored in the body and must be obtained through diet or supplements. It is also classified as a micronutrient, meaning that it is required in small amounts but is essential for good health. In terms of its chemical properties, vitamin B2 is a member of the B-vitamin family and is a yellow-orange, crystalline compound. It is highly water-soluble and is easily absorbed by the body. It is also fairly stable, but can be destroyed by heat, light, and oxygen.
In terms of the felt effects of vitamin B2, it is generally well-tolerated and does not have many side effects when taken at recommended dosages. However, some people may experience digestive upset, such as nausea, vomiting, or diarrhea, when taking high doses of riboflavin supplements. It is also possible to develop an allergic reaction to vitamin B2, although this is rare.
How it is taken
Most people use vitamin B2 as a dietary supplement to ensure that they are getting enough of this essential nutrient. It is available in the form of tablets, capsules, and liquid supplements, and it is also found in a variety of foods, including dairy products, meat, eggs, and green vegetables. The recommended daily intake of vitamin B2 varies depending on age and sex, but the general guideline is 1.1-1.3 mg per day for adult women and 1.3-1.7 mg per day for adult men. The upper limit for riboflavin intake is set at 30 mg per day, although it is generally considered safe to take much higher doses of this vitamin.
There is no one best time of day to take vitamin B2, as it is a water-soluble vitamin that is easily absorbed by the body. Some people find it more convenient to take their supplements in the morning, while others prefer to take them in the evening. Ultimately, the best time to take vitamin B2 is a matter of personal preference and what works best for you. It is important to talk to your doctor or a healthcare professional before starting any new supplement regimen.
References and further reading:
Holick MF. "Vitamin D deficiency." N Engl J Med. 2007 Jul 19;357(3):266-81.
Institute of Medicine (US) Standing Committee on the Scientific Evaluation of Dietary Reference Intakes and its Panel on Folate, Other B Vitamins, and Choline. "Dietary reference intakes for thiamin, riboflavin, niacin, vitamin B6, folate, vitamin B12, pantothenic acid, biotin, and choline." Washington (DC): National Academies Press (US); 1998.
Suttie JW. "The importance of menaquinones in human nutrition." Am J Clin Nutr. 2009 Nov;90(5):1213S-1222S.
Fischer Walker CL, Black RE. "Zinc deficiency." Lancet. 2008 Mar 15;371(9619):1032-41.
Ross AC, Taylor CL, Yaktine AL, Del Valle HB. "Dietary reference intakes for calcium and vitamin D." Washington (DC): National Academies Press (US); 2011.