E121

E121

Chemical structure of Vitamin B2 (Riboflavin)

E121, also known as Riboflavin, is a water-soluble vitamin belonging to the B-vitamin group. It plays a crucial role in maintaining overall health and well-being. Riboflavin is essential for various bodily functions, including energy production, cell growth, and the metabolism of fats, carbohydrates, and proteins.

Health Benefits

Riboflavin offers several health benefits, including:

Energy Production

Riboflavin is a key component of the enzyme systems involved in energy production within the body. It helps convert carbohydrates into glucose, which is then used as fuel for energy. This vitamin is particularly important for maintaining healthy metabolism and supporting the proper functioning of the nervous system.

Antioxidant Activity

As an antioxidant, Riboflavin helps protect the body against oxidative stress caused by harmful free radicals. It works in conjunction with other antioxidants to neutralize these free radicals and prevent cellular damage. This can help reduce the risk of chronic diseases, such as heart disease and certain types of cancer.

Eye Health

Riboflavin plays a vital role in maintaining good vision and overall eye health. It is involved in the production of glutathione, an antioxidant that helps protect the eyes from oxidative damage. Riboflavin deficiency can lead to various eye-related issues, including cataracts and sensitivity to light.

Food Sources

Riboflavin can be obtained from a variety of food sources, including:

• Milk and dairy products
• Eggs
• Meat (especially organ meats like liver and kidney)
• Fish (such as salmon and trout)
• Leafy greens (like spinach and kale)
• Whole grains
• Nuts and seeds

Recommended Daily Intake

The recommended daily intake of Riboflavin varies depending on age, gender, and specific health conditions. The following are the recommended dietary allowances (RDAs) for Riboflavin:

• Infants (0-6 months): 0.3 mg
• Infants (7-12 months): 0.4 mg
• Children (1-3 years): 0.5 mg
• Children (4-8 years): 0.6 mg
• Males (9-13 years): 0.9 mg
• Females (9-13 years): 0.9 mg
• Males (14 years and older): 1.3 mg
• Females (14 years and older): 1.1 mg
• Pregnant females: 1.4 mg
• Breastfeeding females: 1.6 mg

Deficiency and Supplementation

Riboflavin deficiency is relatively rare, as this vitamin is found in a wide range of foods. However, certain factors can increase the risk of deficiency, such as poor diet, alcoholism, and certain medical conditions. Symptoms of Riboflavin deficiency may include fatigue, sore throat, mouth ulcers, and skin disorders.

Supplementation with Riboflavin is generally safe and well-tolerated. However, it is always recommended to consult with a healthcare professional before starting any new supplementation regimen.

See Also

• Vitamin B2
• B-vitamins
• Antioxidants
• Oxidative stress
• Glutathione
• Cataracts