Vitamin B2: The Developer
WHY B2? 💭
Vitamin B2 (AKA riboflavin) plays a major role in energy production and cellular function, growth and development. It also assists in the metabolization of fats. GEM provides 41% of your recommended daily amounts of B2, but that’s good! Our bodies absorb little of B2 from single doses and stores small amounts in the liver, heart and kidneys. Where can I get B2 and what are some other benefits?
Foods that are particularly rich in riboflavin include (1):
- Organ meats (kidneys and liver)
- Lean meats
- Fortified grains and cereals
- Green vegetables
Where do we get our B2 from? 🌱
Here at GEM, we source B2 from the trees of the sea and quinoa sprouts! Chlorella and Spirulina (green algaes) are rich in B vitamins and help specifically with detoxification and energy boosts. We have a blog post dedicated to all things algae, click here to read about why we are SO obsessed with it.
Veggie Lovers, Don’t Worry 🌿
Since B2 is found primarily in meat and dairy products, deficiency is common among plant-based and dairy-free eaters. A study looking at the diets of vegetarian and non-vegetarians found that 24.2% of healthy vegetarians were deficient in B2 (2). While eating a balanced, healthy diet, some people are still subject to inadequate levels of B2 which may cause feelings of low energy. We sourced our B2 from plants to ensure all diets could be included!
Here are some common symptoms of deficiency so you know what to look out for:
- sore throat
- redness and swelling of the lining of the mouth and throat
- cracks or sores on the outsides of the lips and at the corners of the mouth
- inflammation and redness of the tongue
Migraine Relief 🌀
Vitamin B2 is also a great option for preventing chronic migraines in adults. Studies have found that supplementation with vitamin B2 can help with reducing the frequency and duration of migraine attacks with no serious side effects. One particular study followed 55 adults taking B2 and found the frequency of migraine attacks reduced by two per month (3).
Women’s Health 👩
Vitamin B2 deficiency has been linked to preeclampsia in pregnant women which is characterized by the onset of high blood pressure during the third trimester. A study followed 154 pregnant women who were at increased risk for preeclampsia and found that those who were deficient in B2 were 4.7 times more likely to develop preeclampsia than those with adequate B2 levels (4). Higher doses of vitamin B2 are imperative for pregnant women.
While GEM is a great source of B2, it is not specifically a prenatal vitamin. We always recommend that pregnant or nursing women check in with their healthcare practitioners before starting GEM. GEM contains Ashwagandha, an adaptogenic herb that is well researched for its use in stress and balancing your adrenals. However, while it has been used for thousands of years in India as traditional medicine, it is still new to the FDA and US market and is therefore recommended that you consult with your doctor if you are pregnant or nursing.
Read about other B vitamins in our Research Library!