The Thyroid and Vitamin B2

Thyroid Nutrients
Written By Kylie Wolfig

What is Vitamin B2?

  • Definition: Vitamin B2, also known as riboflavin, is a water-soluble vitamin essential for energy production and the metabolism of fats, carbohydrates, and proteins. It’s part of the B-vitamin family, which supports various biochemical processes in the body.

  • Role: Riboflavin is a precursor for two vital coenzymes: flavin mononucleotide (FMN) and flavin adenine dinucleotide (FAD). These coenzymes are critical in numerous enzymatic reactions.

What Types of Vitamin B2 Are There and What Do They Do?

  • Naturally Occurring Forms: Riboflavin occurs in food and supplements in its free form or bound to proteins as FMN and FAD.

    • Riboflavin (Free Form): Found in dairy, eggs, and green vegetables.

    • Flavin Mononucleotide (FMN): Involved in energy production and redox reactions.

    • Flavin Adenine Dinucleotide (FAD): Key in the metabolism of carbohydrates, amino acids, and fats.

  • Synthetic Forms: Often used in supplements and fortified foods, these include riboflavin-5’-phosphate, which is highly bioavailable.

Daily Requirements for Vitamin B2

  • Infants: 0.3-0.4 mg/day

  • Children (1-8 years): 0.5-0.6 mg/day

  • Adolescents (9-18 years): 0.9-1.3 mg/day

  • Adults (19+ years):

    • Men: 1.3 mg/day

    • Women: 1.1 mg/day

    • Pregnant Women: 1.4 mg/day

    • Breastfeeding Women: 1.6 mg/day

What Does Vitamin B2 Do in Our Body?

  • Energy Production: Riboflavin helps convert carbohydrates, fats, and proteins into usable energy via the Krebs cycle.

  • Antioxidant Role: Supports the regeneration of glutathione, a powerful antioxidant.

  • Iron Metabolism: Facilitates iron absorption and prevents anemia.

  • Eye Health: Helps prevent cataracts by protecting eye tissues from oxidative stress.

Symptoms of Vitamin B2 Deficiency

  • Physical Symptoms:

    • Cracked lips and mouth corners (angular cheilitis)

    • Swollen, magenta-colored tongue (glossitis)

    • Skin rashes or dermatitis

    • Bloodshot, sensitive eyes

  • Systemic Symptoms:

    • Fatigue and weakness

    • Anemia

    • Migraines or frequent headaches

    • Nerve tingling or burning sensations

What Does Vitamin B2 Do for Our Thyroid Pathway?

  • Thyroid Hormone Production: Riboflavin is essential for the proper function of thyroid-stimulating hormone (TSH) and the conversion of thyroxine (T4) to the active triiodothyronine (T3).

  • Oxidative Stress Reduction: Helps reduce oxidative damage in thyroid tissues, maintaining gland health.

What Does Vitamin B2 Do for Our Liver?

  • Detoxification: Riboflavin-dependent enzymes are vital for Phase I detoxification, helping to metabolize toxins and drugs.

  • Fatty Acid Metabolism: Supports the liver’s ability to metabolize fats, preventing fatty liver disease.

What Does Vitamin B2 Do for Our Gut?

  • Gut Integrity: Promotes healthy mucosal cells, reducing inflammation and supporting gut barrier function.

  • Microbial Balance: Beneficial gut bacteria can synthesize riboflavin, contributing to overall gut health.

Physical Ailments That Affect Vitamin B2

  • Conditions:

    • Chronic alcoholism

    • Digestive disorders like Crohn’s or celiac disease

    • Hypothyroidism or hyperthyroidism

Food That Impacts Vitamin B2

  • Antinutrients: Foods high in antinutrients (e.g., raw egg whites) may interfere with riboflavin absorption.

  • Cooking Losses: Heat, light, and prolonged storage can degrade riboflavin in food.

Medications That Impact Vitamin B2

  • Negative Impact:

    • Oral contraceptives

    • Antibiotics like tetracycline

    • Antidepressants

  • Positive Impact: Certain supplements (like B-complex) enhance riboflavin’s effectiveness.

Natural Supplements That Negatively Impact Vitamin B2

  • High-Dose Zinc or Iron: Can interfere with riboflavin absorption if taken simultaneously.

Heavy Metals That Impact Vitamin B2

  • Inhibition: Lead, mercury, and cadmium can disrupt riboflavin’s enzymatic activity, reducing its efficacy in the body.

Testing for Vitamin B2

  • Methods:

    • Blood tests measuring riboflavin levels or FAD activity

    • Urinary excretion tests for riboflavin metabolites

Nutrients Required for Vitamin B2 Absorption

  • Synergistic Nutrients:

    • Selenium and magnesium

    • Vitamin C for enhanced absorption

    • Vitamin B6 and niacin for metabolic pathways

Foods High in Vitamin B2

  • Dairy Products: Milk, yogurt, cheese

  • Meat: Liver, lean beef, poultry

  • Vegetables: Spinach, asparagus, broccoli

  • Other Sources: Eggs, almonds, fortified cereals

A Recipe High in Vitamin B2

Spinach & Mushroom Omelet

Ingredients: 2 eggs; 1 cup raw spinach; 1/2 cup mushrooms sliced; 1 tbsp olive oil; Salt & Pepper

Instructions: Heat oil over medium heat and saute spinach and mushrooms till tender. Beat eggs, add S & P and pour over veg. Cook until eggs are set.

Other Random Information About Vitamin B2

  • Stability: Riboflavin is sensitive to UV light and can degrade in transparent containers.

  • Bioavailability: Animal sources of riboflavin are more bioavailable than plant sources.

  • Historical Fact: Discovered in the 1920s, riboflavin’s importance was initially linked to preventing ariboflavinosis (deficiency disease).


Disclaimer: The information provided in this article is for educational purposes only and is not intended to diagnose, treat, or cure any medical condition. Always consult with a qualified healthcare professional before making any changes to your diet, lifestyle, or treatment plan. Individual needs may vary, and what works for one person may not be suitable for another.

Kylie Wolfig
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