B vitamin complex vital in preventing depression because of its role in biochemical pathways that affect mood, reasoning, thinking and memory. Research shows that the production and functioning of monoamine neurotransmitters are affected in depression and other mental conditions. Therefore, including B vitamins in the diet can inhibit the occurrence or serve as a therapeutic means of suppressing depressive moods.
Vitamin B2 (Riboflavin)
Riboflavin is significant in the breakdown of carbohydrates, proteins and fat to produce energy. It also activates vitamin B6; converting it into a form that the body can use.
Like Vitamin B1, Riboflavin is a cofactor (helper molecule) in energy production. It acts as an electron donor and acceptor in the electron transport chain (part of the energy production cycle). the energy produced is important for the functioning of neurons. Nerves require a lot of energy.
Fun fact: Nerves require a lot of energy
Riboflavin also participates in the methylation reactions that take place in the body. Methylation is the addition of a methyl group (CH3) to an organic compound. The body requires methylation reactions to detoxify harmful compounds like poisons, balance neurotransmitters, and to control gene activity among other vital processes.
Regarding depression, riboflavin is a cofactor in the methylation reactions of the homocysteine-methionine cycle. The cycle maintains the equilibrium of biochemical reactions occurring in the brain and the spinal cord.
Work present in research shows that the depressive state is characterized by a destabilized homocysteine-methionine cycle which leads to high concentrations of homocysteine. Increased concentrations of homocysteine reduce the levels of monoamine neurotransmitters and triggering depressive moods and anxiety states.
The body lowers the concentration of homocysteine by converting it to cysteine (amino acid) or through a re-methylation process to produce methionine (amino acid). Thus, riboflavin along with other vitamins (B6 and B12) are essential in balancing the homocysteine-methionine cycle.
Riboflavin can be found in abundance in freshwater fish, beef, beef liver, poultry, dairy and dairy products, avocado, sweet potatoes, asparagus, cruciferous vegetables, pumpkin and many more.
Fun fact: 100g of beef liver gives 3 mg of the daily recommended amount of Riboflavin in the diet.
Daily recommended amount of riboflavin per day is 1.3mg for adult men and 1.1mg for adult women. Pregnant women require 1.4mg while breastfeeding women require 1.6mg of vitamin B2.
So go ahead, indulge in some B2 vitamins for good mental health.
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