Vitamin
B2 (riboflavin) Information
The Benefits of Vitamin B2 (riboflavin)
By: Dr. George Obikoya
Also called Riboflavin, Vitamin B2 is a yellow,
water-soluble organic compound essential for our health and well
being. Riboflavin was isolated in pure form in 1933 and was first
synthesized in 1935. Vitamin B2 functions as part of metabolic systems
concerned with the oxidation of carbohydrates and amino acids, the
constituents of proteins.
Like vitamin B1 (thiamine), it is active not in the free form but
in more complex compounds known as coenzymes, such as flavin mononucleotide
(FMN) and flavin adenine dinucleotide (FAD), or flavoprotein, all
vital for the processes that make energy available in your body.
Riboflavin works effectively with iron, vitamin B6 and folic acid.
It is important for skin and eye health. An adult human needs 1.2
to 1.7 mg of the vitamin per day.
Its deficiency results in trembling, dizziness, poor concentration
and memory, blood-shot, red, tired or gritty eyes.
Deficiency of riboflavin is also characterized by variable symptoms
that may include reddening of the lips with cracks at the corners
of the mouth (cheilosis); inflammation of the tongue (glossitis);
ocular disturbances, such as vascularization of the eyeball with
eyestrain and abnormal intolerance of light; and a greasy, scaly
inflammation of the skin. Some disagreement persists as to the characteristic
syndrome of riboflavin deficiency in humans because it tends to
be associated with a deficiency of other vitamins, notably niacin.
Those who consume large amounts of alcohol, dieters, those with
a busy/stressful lifestyle, athletes need to take even more riboflavin
than the rest of us who also need to take it daily. Preliminary
evidence suggests that riboflavin supplements may offer benefits
for two illnesses: migraine headaches and cataracts.
For migraine headaches, the typical recommended dosage of riboflavin
is much higher than nutritional needs: 400 mg daily. For cataract
prevention, riboflavin may be taken at the nutritional dosages described.
Since the B vitamins tend to work together, many nutritional experts
recommend taking B2 with other B vitamins, perhaps in the form of
a B-complex supplement.
According to a 3-month double-blind placebo-controlled study of
55 people with migraines, riboflavin can significantly reduce the
frequency and duration of migraine attacks.1This study found that,
when given at least 2 months to work, a daily dose of riboflavin
(400 mg) can produce dramatic migraine relief.
The majority of the participants experienced a greater than 50%
decrease in the number of migraine attacks as well as the total
days with headache pain. A larger and longer study is needed to
follow up on these results.
Riboflavin supplements may help prevent cataracts, but the evidence
isn't yet clear. In a large, double-blind placebo-controlled study,
3,249 people were given either placebo or one of four nutrient combinations
(vitamin A/zinc, riboflavin/niacin, vitamin C/molybdenum, or selenium/beta-carotene/
vitamin E) for a period of 6 years.2
Those receiving the niacin/riboflavin supplement showed a significant
(44%) reduction in the incidence of cataracts. Strangely, there
was a small, but statistically significantly higher incidence of
a special type of cataract (called a subcapsular cataract) in the
niacin/riboflavin group. However, it is unclear whether the effects
seen in this group were due to niacin, riboflavin, or the combination
of the two.
Riboflavin has also been proposed as a treatment for sickle-cell
anemia and as a performance enhancer for athletes.
The U.S. Dietary Reference Intake (formerly known as the Recommended
Dietary Allowance) for riboflavin is as follows:
Infants 0–5 months, 0.3 mg
6–11 months, 0.4 mg
Children 1–3 years, 0.5 mg
4–8 years, 0.6 mg
9–13 years, 0.9 mg
Males 14 years and older, 1.3 mg
Females, 14–18 years, 1.0 mg
19 years and older, 1.1 mg
Pregnant women, 1.4 mg
Nursing women, 1.6 mg
Riboflavin seems to be an extremely safe vitamin supplement. However,
you should avoid using it in larger doses than those recommended
without seeking your doctor’s advice.
A good multivitamin is the foundation of health
and nutrition. Take a look at our scientific reviews of many of
the popular brands for factors such as ingredients, areas of improvement,
quality level, and overall value. If you are looking for a high
quality liquid multivitamin, we suggest that you take a look at
the Multivitamin
Product Comparisons.
References
1. Schoenen J, Jacquy J, and Lenaerts M. Effectiveness of high-dose
riboflavin in migraine prophylaxis. A randomized controlled trial.
Neurology 50: 466–470, 1998.
2. Sperduto RD, Hu TS, Milton RC, et al. The Linxian cataract studies.
Two nutrition intervention trials. Arch Ophthalmol 111: 1246–1253,
1993.
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