Part 1- Are you taking your vitamins?? Riboflavin (Vitamin B2)
I’ve been researching into the use and effects of vitamin and mineral supplementation, and have stumbled upon four of the B vitamins that are essential in the citric acid cycle and therefore, energy-yielding metabolism. Today will be a discussion on Vitamin B2, Riboflavin.
Here’s a brief background on the CAC:
The citric acid cycle – also known as the tricarboxylic acid (TCA) cycle or the Krebs cycle – is a series of chemical reactions used by all aerobic organisms to generate energy through the oxidation of acetyl-CoA derived from carbohydrates, fats and proteins into carbon dioxide and chemical energy in the form of guanosine triphosphate (GTP). In addition, the cycle provides precursors of certain amino acids as well as the reducing agent NADH that is used in numerous other biochemical reactions. Its central importance to many biochemical pathways suggests that it was one of the earliest established components of cellular metabolism and may have originated abiogenically.
Vitamins are small chemical compounds that humans (and other animals) cannot synthesize, but instead are absorbed from plant and animal foods. Riboflavin (Vitamin B2) functions as a coenzyme, meaning that it is required for enzymes (proteins) to perform normal physiological actions. Another significant activity of Vitamin B2 is that it is one of many nutrients required to recycle glutathione, which is one of the most important antioxidants in the human body, and it also promotes iron metabolism. Vitamin B2 is responsible for maintaining healthy blood cells, helping to boost energy levels, facilitating in a healthy metabolism, preventing free radical damage, contributing to growth, protecting skin and eye health, and even more.
Riboflavin is continuously excreted in the urine of healthy individuals, making deficiency relatively common when dietary intake is insufficient. Riboflavin deficiency is usually found together with other nutrient deficiencies, particularly of other water-soluble vitamins. A deficiency of riboflavin can be primary – poor vitamin sources in one’s daily diet – or secondary, which may be a result of conditions that affect absorption in the intestine, the body not being able to use the vitamin, or an increase in the excretion of the vitamin from the body. Sources of riboflavin are milk, cheese, eggs, leaf vegetables, liver, kidneys, legumes, mushrooms, and almonds.
The daily recommended dietary allowances (RDAs) of riboflavin (Vitamin B2) are: 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; children 9-13 years, 0.9 mg; men 14 years or older, 1.3 mg; women 14-18 years, 1 mg; women over 18 years, 1.1 mg; pregnant women, 1.4 mg; and breastfeeding women, 1.6 mg.
5 Sets @ 75% C&J
2 Jerk drives
1 Split jerk
10 Wallballs (20/14)
10 Kipping CTB pullups
5 Deadlifts (70-75%)
10 Alt pistols
And Coming Thursday:
8 RFQR (20:10)
Power snatches (30-35%)
100 Double unders
20 KB Russian twists (24/16)
8 Muscle ups