Riboflavin Health Article

Description

Riboflavin, also known as Vitamin B₂, has many functions in common with the other members of the B complex family. These include support of the immune and nervous systems and formation of healthy red blood cells. Riboflavin provides essential factors for the production of cellular enzymes that turn proteins, fats, and carbohydrates into energy. It also participates in cell reproduction, and keeps skin, hair, nails, eyes, and mucous membranes healthy. Folic acid (vitamin B₉) and pyridoxine (vitamin B₆) are activated by riboflavin.

Recent research has found that riboflavin is one of three vitamins involved in the regulation of circadian (daily) rhythms in humans and other mammals. Riboflavin helps to activate certain light-sensitive cells in the retina of the eye that synchronize the animal's daily biological rhythms with the solar light/darkness cycle.

General use

The RDA of riboflavin for infants under six months is 0.4 milligrams (mg). It goes up incrementally with age and caloric intake. Babies from six months to one year of age require 0.5 mg. Children need 0.8 mg at one to three years of age, 1.1 mg at four to six years, and 1.2 mg at seven to ten years. Women need 1.3 mg from 11-50 years, and 1.2 mg thereafter. Slightly more is required for pregnancy (1.6 mg) and lactation (1.7-1.8 mg). Men require 1.5 mg from 11-14 years of age, 1.8 mg from 15-18 years, 1.7 mg from 19-50 years, and 1.4 mg at 51 years and older. Riboflavin is water-soluble, and is not stored in significant quantities in the body.

High doses of riboflavin, as much as 400 mg per day, have been shown to reduce the frequency of migraine headaches by half in susceptible people. The severity of the events was also reportedly decreased. This may be an effect of improved use of cellular energy in the brain. It is theorized that riboflavin may help decrease the odds of getting cataracts, but the evidence for this is not definitive. One large study had a group taking both niacin (vitamin B₃) and riboflavin, and while the group had a significantly lower total incidence of cataracts, they had a somewhat higher than average incidence of a specific cataract subtype. Memory may be improved by these supplements, according to some research done on older people. Riboflavin and vitamin C both help boost the body's level of glutathione, which is an antioxidant with many beneficial effects. There is not enough evidence to support the effectiveness of riboflavin for sickle-cell anemia, canker sores, or as an athletic performance aid.

Natural sources

Beef liver is a very rich source of riboflavin, but dairy products also supply ample amounts. Higher fat sources contain less than those with low fat. Many processed grain products are fortified with riboflavin, as well as other B vitamins. Good vegetable choices include avocados, mushrooms, spinach, and other dark green, leafy vegetables. Nuts, legumes, nutritional yeast, and brewer's yeast contain riboflavin as well. Cooked foods provide as much of this vitamin as raw ones do, since the substance is heat stable. Light, however, does break down riboflavin. To preserve it, be sure to either store dairy and grain products in something opaque or keep them away from light.

Supplemental sources

Riboflavin is available as an oral single vitamin product. Consider taking a balanced B complex supplement rather than high doses of an individual vitamin unless there is a specific indication to do so. Store supplements in a cool, dry place, away from light, and out of the reach of children.

Deficiency

Ariboflavinosis is the term for the condition of vitamin B₂ deficiency. Since small amounts can be stored in the liver and kidneys, a dietary inadequacy may not become apparent for several months. Insufficient levels of riboflavin have noticeable effects on several areas of the skin. Commonly the corners of the mouth are cracked. Facial skin and scalp tend to itch and scale, as does the scrotal skin. The eyes fatigue easily and are sensitive to light, and may also become watery, sore, or bloodshot. Trembling, neuropathy, dizziness, insomnia, poor digestion, slow growth, and sore throat and tongue have also been reported. Anemia may develop if the deficiency is severe. People who are deficient in riboflavin are likely to be lacking in other B vitamins, and possibly additional nutrients, as well.

Recent studies done at the National Cancer Institute indicate that riboflavin deficiency increases a woman's risk of developing cervical cancer. Further studies of this connection are underway.