Riboflavin (or vitamin B2) is vital for weight loss. It plays a key role in carbohydrate, fat, and protein metabolism. Obese people on diet 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.[1,2]
Riboflavin is one key vitamin for maintaining normal levels of homocysteine. Elevated levels of homocysteine may increase the risk of cardiovascular disease, high blood pressure, and stroke!
Moreover, riboflavin may help people who are sensitive to headaches and migraines. It prevents the inflammation of the nerves.
How much riboflavin for weight loss?
The recommended daily intake of 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 supports weight loss!
Riboflavin is vital for energy metabolism. It’s necessary for metabolizing carbs, protein, and fats into glucose for energy. Actually, without riboflavin, carbs, fats, and proteins can’t be digested.
Riboflavin improves enzyme activities related to energy metabolism. Thus, consuming foods high in riboflavin, as part of a well-balanced, hypocaloric diet, is beneficial for weight loss.
Furthermore, riboflavin is vital for the proper function of certain enzymes, which are crucial for cellular functions and mitochondrial energy metabolism.
Additionally, riboflavin greatly affects the formation of other B-vitamins, such as niacin and 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).
Obese people need more riboflavin
Moreover, it seems that obese people have higher daily needs of 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. But, exercise increases riboflavin needs.
Above all, caloric deficit is necessary for weight loss. However, restricting energy intake, without changing eating habits, may lead to vitamin deficiencies. In fact, poor status of thiamine, riboflavin, and vitamin B6 is common among people who drastically cut calories.
Do I need riboflavin supplements to lose weight?
Certainly, most healthy people who follow a well-balanced diet get adequate amounts of riboflavin from their diet. There is no need to take riboflavin supplements. There are many animal-based as well as vegan foods high in riboflavin.
But, in cases of poor diet, severe obesity, alcohol abuse, thyroid disorders, diabetes, and strenuous exercise, riboflavin supplementation may be beneficial for weight loss.
You could find a wide variety of riboflavin supplements on iHerb.
Always consult your healthcare provider before taking any supplements or changing your diet.