Vitamin B2 is also known as Riboflavin and similarly to B1 it’s main role is to help extract energy from the food we eat. However opposite to B1, B2 specializes in burning fat since burning fat requires almost twice as much riboflavin as burning carbs.  Let’s learn about the fat-burning Riboflavin !

What does Riboflavin do?

Riboflavin does lots of other amazing things besides burn fat.

Recognizing Riboflavin deficiencies

Riboflavin deficiency is frequently associated with deficiencies in one or more of the other B-complex vitamins and has been found in some countries to be alarming high. It can be identified when :

If interested in testing the B2 levels the Erythrocyteflavin nucleotides (FMN +FAD) concentration is probably the best measure of riboflavin status.

Riboflavin and fat burning

Although we called Riboflavin as fat burning, this doesn’t mean that riboflavin will help you lose weight. It is quite the opposite!

How do we get enough Riboflavin?

The RDA is 1.3 milligrams per day (mg/d) for men and 1.1 for women. However due to the reasons explained above it is probably best to go with 2-5mg/d.

Disclaimer : There are many other foods according to the USDA that contain B2, and this is due to the fact that many foods such as cereal are being fortified as a publich health measure. In this post we are not considering them since we are only looking into natural, non-processed, low-carb foods.

Note also that fat contains zero riboflavin (as does sugar). These hurt the riboflavin status by displacing foods that have riboflavin. Interesting enough, burning fat requires more riboflavin, yet fat doesn’t have any riboflavin! Hence, meal planning is quite important when switching from a high-carb to a low-carb diet, since removing refined flour will remove Riboflavin from your diet.

Although Riboflavin is not a “fat-soluble vitamin,” it mixes quite a bit with both water and fat. So it is better absorbed with a meal and with some fat.

Other Causes of Deficiency

Riboflavin deficiency isn’t all about diet. Here are some other causes of deficiency.

Supplements

Riboflavin has no known toxicity! Normal riboflavin is the first form and Riboflavin 5′-phosphate the second one.

Key Takeaways

Further Reading

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