Riboflavin (vitamin B2) is good for weight loss!

Riboflavin (or vitamin B2) is vital for weight loss. It plays a key role in carbohydrate, fat, and protein metabolism. Enzymes in the body need it to excrete energy from food. Obese people who start eating less or start exercising, in order, to burn more fat, have higher daily needs!

Health benefits of riboflavin (vitamin B2)

Riboflavin is a water-soluble B-vitamin. It’s also known as vitamin B2. We have to get sufficient amounts every day. The body can’t store it.

Riboflavin plays a key role in the proper function of many enzymes. Hence, riboflavin deficiency can cause health problems.[1,2]

Moreover, riboflavin may help people who are sensitive to headaches and migraines. It prevents the inflammation of nerves.

Furthermore, vitamin B2, along with vitamin B6, folate (vitamin B9), and vitamin B12 are crucial for maintaining normal levels of homocysteine. Elevated levels of homocysteine may increase the risk of cardiovascular disease, high blood pressure, and stroke! 

What’s the recommended daily dose?

The recommended daily dose for riboflavin is 1.3 mg for men and 1.1 mg for women.

Children need lower doses. Only pregnant and lactating women require higher doses of 1.4 mg and 1.6 mg, respectively.

Riboflavin promotes weight loss!

Riboflavin, along with the other B-vitamins, are vital for using energy in food. They’re necessary for metabolizing carbs, protein, and fats into glucose for energy. Actually, without riboflavin, carbs, fats, and proteins can’t be digested.[3]

Riboflavin improves enzyme activities related to energy metabolism. Consuming foods high in riboflavin, as part of a hypocaloric diet, is beneficial for losing weight.[4]

Furthermore, riboflavin is vital for the proper function of certain enzymes, which are crucial for cellular functions and mitochondrial energy metabolism.[5]

Additionally, riboflavin greatly affects the formation of other B-vitamins, such as niacin (vitamin B3) and pyridoxine (vitamin B6). These vitamins are also essential for weight loss.

In fact, riboflavin is required to generate the active form of vitamin B6. Vitamin B6 enhances weight loss as well. High levels of vitamin B6 have been linked to lower Body Mass Index (BMI).[6]

Obese people should get adequate amounts of riboflavin

Moreover, it seems that obese people have higher daily needs for riboflavin than people who maintain a healthy body weight.

Obesity significantly increases inflammation. Actually, obesity-related inflammation is the main cause of many metabolic diseases like insulin resistance, diabetes mellitus 2 and arteriosclerosis. Riboflavin effectively inhibits the development of inflammation.[7,8]

Additionally, many people who want to lose weight start working out. Certainly, moderate exercise is an excellent way to burn more calories. Exercise further increases riboflavin needs.[9]

Above all, caloric deficit is necessary for weight loss. Hence, overweight people who want to lose weight should consume fewer calories in a day. But, restricting energy intake, without changing eating habits, may lead to vitamin deficiencies. In fact, poor status of thiamine, riboflavin, and vitamin B6 is pretty common among people who drastically cut calories.[10]

Hence, besides the cutting of meal portions, people who want to lose weight should change their eating habits as well. Consuming more vegetables, fruits, and beans is good for losing weight and be healthy. According to the American Heart Association, we should consume at least 5 servings of fruits and vegetables a day.[11]

Do I need riboflavin supplements to lose more weight?

Certainly, most healthy people who follow a well-balanced diet get adequate amounts of vitamin B2 from their diet. There is no need to take riboflavin supplements.

There are many foods rich in riboflavin. For instance, almonds, sunflower seeds, tahini, kale, spinach, greens peas, whole grains, meat and dairy are only a few of the best dietary sources.

But, there are exceptions. For instance, poor diet, severe obesity, alcohol abuse, thyroid disorders, diabetes, and strenuous exercise may cause riboflavin deficiency. In this case, you might benefit from taking riboflavin supplements.

You could compare a wide variety of riboflavin supplements on Amazon.

Most noteworthy, you should consult your physician before taking any supplements or drastically changing your diet.