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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 B-2, 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. Riboflavin 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 B-6 (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 B-6 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 B-6.
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 B-2 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 B-2
Prevent or Slow the Development of Cataracts. Substances in riboflavin appear to enhance antioxidant activity, thus limiting the damage that oxygen free radicals can cause to cells. In this way, riboflavin helps protect the eye's lens and may prevent the development of cataracts, a progressive clouding of the lens that dulls sight. Ophthalmologists recommend riboflavin for people of all ages, but most particularly for people with a family history of cataracts, and for older people, who are particularly prone to this vision-robbing condition. For cataract prevention take 25 mg once a day.
MoonDragon's Health & Wellness: Cataracts
Combat Migraines. When taken in high doses, riboflavin has been shown to reduce the severity and the frequency of migraines. Experts speculate this is because migraine sufferers seem to have uncharacteristically low energy reserves in their brains, and riboflavin appears to boost these energy supplies. Its effectiveness in this regard was demonstrated in a recent European study of 55 adults who normally suffer from two to eight migraines a month. After taking a daily dose of 400 mg of riboflavin for three months, the group experienced an average of 37% fewer migraines. (The severity and duration of the headaches that did occur were not affected, however.) Although prescription migraine drugs produce similar results, riboflavin has many fewer side effects and is much less expensive (just 60 cents or less for a 400 mg dose). For migraine prevention take 400 mg every morning. Riboflavin supplements appear to work best for preventing - rather than treating - migraines.
Treat Rosacea-related Skin Blemishes. Because riboflavin deficiencies have been recorded in people with this chronic skin condition, taking a riboflavin supplement may help. Specifically, riboflavin's ability to improve the skin's secretion of mucus may aid in clearing up skin pustules associated with rosacea. In addition, some rosacea sufferers have notably high numbers of tiny skin mites residing in hair follicles, most likely a by-product of an immune-system weakness. Riboflavin, along with other B vitamins, may help to counter these mites as well. For rosacea take 50 mg once a day.
SUPPLEMENTAL FORMS
Tablet. Capsule.
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.
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 B-6 and B-12, and folic acid.
AILMENTS DOSAGE Cataracts 25 mg a day Migraine 400 mg every morning
VITAMIN B-2 / RIBOFLAVIN DEFICIENCY
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.
VITAMIN B-2 / RIBOFLAVIN OVERDOSE TOXICITY
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. Do not be alarmed. This is a harmless side effect.
GENERAL INTERACTIONS & CAUTIONS
GENERAL INTERACTIONS
If you use oral contraceptives, antibiotics or psychiatric drugs, check with your health care provider 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.
VITAMIN B-2 / RIBOFLAVIN SUPPLEMENTS & PRODUCTS
Herbal Remedies: Vitamin B-2 / Riboflavin, 100% Natural, Nature's Way, 100 mg, 100 Caps
Vitamin B-2 (Riboflavin) is a precursor to coenzymes involved in the growth and repair of skin and tissues lining the gastrointestinal tract, as well as the synthesis of amino acids.
Shaman Shop: Vitamin B-2, Thompson Nutritional, 100 mg, 30 Caps
Riboflavin (vitamin B2) is manufactured in the body by the intestinal flora and is easily absorbed, although very small quantities are stored, so there is a constant need for this vitamin. It is required by the body to use oxygen and the metabolism of amino acids, fatty acids, and carbohydrates. Riboflavin is further needed to activate vitamin B6 (pyridoxine), helps to create niacin and assists the adrenal gland. It may be used for red blood cell formation, antibody production, cell respiration, and growth. It eases watery eye fatigue and may be helpful in the prevention and treatment of cataracts. Vitamin B-2 is required for the health of the mucus membranes in the digestive tract and helps with the absorption of iron and vitamin B-6. Although it is needed for periods of rapid growth, it is also needed when protein intake is high, and is most beneficial to the skin, hair and nails. A shortage of this vitamin may manifest itself as cracks and sores at the corners of the mouth, eye disorders, inflammation of the mouth and tongue, and skin lesions. Dermatitis, dizziness, hair loss, insomnia, light sensitivity, poor digestion, retarded growth, and slow mental responses have also been reported. Burning feet can also be indicative of a shortage.
Shaman Shop: Vitamin B-2, TwinLab, 100 mg, 100 Caps
B-2 (Riboflavin) may help with anemia, arteriosclerosis, baldness, bladder infections, carpal tunnel, cataracts, hypoglycemia, immune system disorders, mental disorders, muscle diseases, morning sickness, obesity, sickle cell anemia, stress, depression and trembling. Twinlab B-2 Caps are easier to swallow and assimilate. Well tolerated by the most highly allergic individuals.
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