General Description
Riboflavin is easily recognizable by its yellow color and unpleasant
taste; the distinct taste of most multi-vitamin formulas are due
to their riboflavin content. Riboflavin is found in many foods,
and deficiencies of this vitamin are relatively rare. Initial signs
of B-2 deficiency are eye fatigue, burning, or itching, skin sores,
and tiny lesions at the corners of the mouth. Riboflavin deficiency
can also lead to behavorial changes such as depression, moodiness,
and nervousness. The elderly and alcoholics are at an increased
risk of B-2 deficiency.
Food sources
Good sources of this vitamin are yogurt, cheese, eggs, meat, poultry,
broccoli, avocados, currants, and nuts. Cereals and grains are
often enriched with B-2. Milk is also a good source of riboflavin,
however pasteurization often depletes about 10 percent of this
nutrient. Also, riboflavin is broken down by sunlight; therefore,
it is important to keep riboflavin-rich foods away from direct
sunlight. Storing milk and foods in opaque containers can help
prevent vitamin B-2 break down.
Health applications
Functions and uses
Vitamin B-2 is involved in the process of energy production. It
assists in the synthesis and oxidation of fatty acids and in the
oxidation of amino acids and glucose. These processes are crucial
to the body's production of energy. Riboflavin is also involved
in thyroid hormone metabolism, thus influencing the body's metabolism.
It also helps activate other vitamins such as vitamin B-6 and folic
acid.
Migraine headaches
Migraines may be caused by a reduction in the mitochondrial productivity
of cerebral blood vessels. An increased consumption of vitamin
B-2 may increase mitochondrial efficiency, thus restoring normal
energy levels to cerebral blood vessels and, in turn, reducing
the severity and frequency of migraine headaches.1-3
Cataract
Studies indicate that riboflavin deficiency may be a precursor
of the development of cataracts.4,5Vitamins
such as vitamin A, niacin, thiamin, and riboflavin may protect
against cataracts;4indeed, cataract formation
may represent deficiencies of vitamins such as riboflavin.5Other
studies indicate that riboflavin deficiency is not related to
cataract formation.6,7Additional research
is needed to further elucidate the connection between riboflavin
and cataracts.
Athletic performance
Some athletes mega-dose on vitamin supplements like riboflavin
in an effort to increase their athletic endurance and ability.
However, studies indicate that vitamin B-2 supplementation does
not increase athletic performance in athletes with adequate dietary
intake.8-10
Dosage/Toxicity
The RDI for vitamin B-2 is 1.7 mg. This nutrient is often included
in multivitamin supplements in amounts from 20-25 mg. Riboflavin
works in conjunction with thiamin, niacin, and pyridoxine. If
taken in supplemental form, these B-complex vitamins should be
included to maximize any potential benefits. Riboflavin is considered
nontoxic. Excess vitamin B-2 is not absorbed and passes harmlessly
out of the body through urine. Bright yellow urine often indicates
that high levels of riboflavin are passing through the body.
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