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Deficiency symptoms include cracks and sores at the corners of the mouth, eye disorders, inflammation
of the mouth and tongue, and skin lesions, a group of symptoms collectively referred to as
ariboflavinosis. Other possible deficiency symptoms include, dermatitis, dizziness, hair
loss, insomnia, light sensitivity, poor digestion, retarded growth, and slowed mental response.
Sources
High levels of vitamin B2 are found in the following food products: cheese,
egg yolks, fish, legumes, meat, milk, poultry, spinach, whole grains, and yogurt. Other sources
include asparagus, avocados, broccoli, Brussels sprouts, currants, dandelion greens, dulse, kelp,
leafy greens, mushrooms, molasses, nuts, and watercress. Herbs that contain vitamin B
2 include alfalfa, bladderwrack, burdock root, catnip, cayenne, chamomile, chickweed,
eyebright, fennel seed, fenugreek, ginseng, hops, horsetail, mullein, nettle, oat straw, parsley,
peppermint, raspberry leaves, red clover, rose hips, sage, and yellow dock.
Comments
Factors that increase the need for riboflavin include the use of oral contraceptives and
strenuous exercise.This B vitamin is easily destroyed by light, antibiotics, and alcohol.
Cautions
People who are pregnant or who suffer from diabetes, glaucoma, gout, liver disease, or peptic
ulcers should use niacin supplements with caution. Amounts over 500 mg daily may cause liver
damage if take for prolonged periods.
Specific Uses: Vitamin B3
Note: Riboflavin has also been found to be useful for a number of other disorders.
For information on these additional ailments, see the Dosage Recommendations Chart for
Riboflavin.
Supplemental Forms
Dosages & Recommended Intake
The RDA for riboflavin—the amount designed to maintain general health—is 1.3 mg for
men and 1.1 mg for women. Specific disorders usually require higher doses.
If You Get Too Little: The elderly and alcoholics are often deficient in this and
other B vitamins. The classic symptoms of too little riboflavin are cracking of the
lips and at the corners of the mouth; increased sensitivity to light; and burning, tearing,
and itching of the eyes. The skin around the nose, eyebrows and earlobes may begin to
flake. Skin inflammation may also appear in the groin area. A low red blood cell count
(anemia), which usually causes fatigue, is another sign.
If You Get Too Much: There appears to be no danger in consuming too much riboflavin,
a water-based vitamin. The body simply excretes excess amounts in the urine. In fact,
high doses may turn urine bright yellow. Don't be alarmed. This is a harmless side effect.
General Dosage Information: Special tip: In addition to being available as a
single supplement, riboflavin is commonly contained in multivitamins and vitamin B-complex
products.
If you take one-a-day vitamins, you are probably getting the RDA for riboflavin. And if
you take a high-potency multivitamin, you may be getting 30 mg or more of riboflavin.
Vitamin B-complex supplements usually contain either 50 or 100 mg of riboflavin as well
as such B vitamins as niacin, thiamin, vitamins B6 and B
12, and folic acid.
Be sure to check out the Dosage Recommendations Chart for Niacin, which
lists therapeutic dosages for specific ailments at a glance.
Guidelines for Use
Riboflavin supplements appear to work best for preventing—rather than treating—migraines.
General Interaction: If you use oral contraceptives, antibiotics or psychiatric drugs,
check with your doctor before taking riboflavin. Dosage requirements of the vitamin may
need to be adjusted.
There are no other known drug or nutrient interactions associated with riboflavin.
Supplemental & Dosage Cautions: Avoid taking riboflavin with alcohol, which can interfere
with the digestive tract's ability to absorb the vitamin.
LINKS TO ONLINE STORES
While peering through a microscope in 1879, scientists detected a yellow-green fluorescent
pigment in a sample of milk. More than 50 years passed before the compound was isolated and
identified as riboflavin. Also called vitamin B2, this water-soluble member of the B-complex
family of vitamins aids and plays a crucial role in converting (metabolizing) protein,
fats, and carbohydrates into the energy that the body demands to grow and develop properly.
Riboflavin, along with iron, is necessary for red blood cell formation that carry oxygen
throughout the body. Riboflaving is vital to maintaining a proper metabolism, and also
helps shore up the immune system by reinforcing antibody reserves and production, cell
respiration, and growth. In addition, the body uses extra riboflavin to keep tissue in
good repair and speed healing of wounds, burns and other injuries. It alleviates eye fatigue
and is important in the prevention and treatment of
cataracts. Together with vitamin A, it maintains and improves the mucous membranes in the digestive tract. Riboflavin also
facilitates the use of oxygen by tissues of the skin, nails, and hair; eliminates dandruff; and
helps the absorption of iron and vitamin B6 (pyridoxine). Consumption of
adequate amounts of riboflavin is important during pregnancy, because of a lack of this vitamin
can damage a developing fetus even though the woman shows no signs of deficiency. Riboflavin is
needed for the metabolism of the amino acid tryptophan, which is converted into niacin in the
body. Along with such B vitamins as vitamin B6 and niacin
(which it helps the body convert into active forms), riboflavin protects the nervous system.
It may therefore have a role to play in treating nervous system conditions such as numbness
and tingling, Alzheimer's disease, epilepsy, multiple sclerosis, and even anxiety, stress,
and fatigue. Carpal tunnel syndrome may benefit from a treatment program that includes
riboflavin and vitamin B6.
Cataracts
25 mg a day
Migraine
400 mg every morning
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