vitamin B2 – riboflavin

  • Brain and nerve function: control use of glucose by neurons, assist in making fatty acids needed to preserve integrity of nerve cell membranes, works with B1 and B5 to make acetylcholine
  • Energy metabolism – needed to support thyroid, adrenals and for exercise
  • Liver enzyme (P450) support in xenobiotic metabolism
  • Lipid metabolism
  • Regenerates glutathione to provide anti-oxidant protection
Sources notes
  • Best sources yeast, wheat germ, organ meats, almonds, mushrooms
  • Destroyed by light
Vegetable Sources Mushrooms; hot peppers; collards; kale; parsley; broccoli; beet and mustard greens
Fruit Sources prunes
Nut and seed sources almonds; cashews; pine nuts; sunflower seeds
Absorption and function notes
  • Absorption inhibited by alcohol, antacids and psylium gum slow absorption
  • Bile acids enhance absorption
  • Bioavailability decresed by copper, zinc, caffeine, theophylline, B3, C tryptophan
Deficiency factors
  • Decreased energy especially in cells that replicate quickly (e.g. skin and mucus membranes) – cracking of lips and corners of mouth, inflamed tongue and other mucuous membrane disorders
  • Blurring and itching of eyes, lips, mouth and tongue
  • Visual disturbances (e.g. sensitivity to light, loss of acuity) and cataract formation

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

Bland, J., Costarella, L., Levin, B., Liska, D., Lukaczer, D., Schlitz, B., Schmidt, M., Lerman, R., Quinn, S., Jones, D. (2004). Clinical Nutrition: A Functional Approach, Second Edition. Gig Harbor, WA: The Institute for Functional Medicine.

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