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Riboflavin

Vitamin B2, also called riboflavin, is one of 8 B vitamins. All B vitamins help the body to convert food (carbohydrates) into fuel (glucose), which is used to produce energy. These B vitamins, often referred to as B-complex vitamins, also help the body metabolize fats and protein. B complex vitamins are necessary for a healthy liver, skin, hair, and eyes.

They also help the nervous system function properly.

Vitamin B Riboflavin

All B vitamins are water soluble, meaning the body does not store them.

In addition to producing energy for the body, riboflavin works as an antioxidant, fighting damaging particles in the body known as free radicals. Free radicals can damage cells and DNA, and may contribute to the aging process, as well as the development of a number of health conditions, such as heart disease and cancer. Antioxidants, such as riboflavin, can fight free radicals and may reduce or help prevent some of the damage they cause.

Vitamin B2, or riboflavin, is naturally present in foods, added to foods, and available as a supplement. Bacteria in the gut can produce small amounts of riboflavin, but not enough to meet dietary needs. Riboflavin is a key component of coenzymes involved with the growth of cells, energy production, and the breakdown of fats, steroids, and medications. Most riboflavin is used immediately and not stored in the body, so excess amounts are excreted in the urine.  An excess of dietary riboflavin, usually from supplements, can cause urine to become bright yellow.

  • Vitamin B1, or Thiamin
  • Vitamin B2, or Riboflavin
  • Vitamin B3, or Niacin
  • Vitamin B5, or Pantothenic Acid
  • Vitamin B6, or Pyridoxine
  • Vitamin B7, or Biotin
  • Vitamin B9, or Folic Acid (Folate)
  • Vitamin B12, or Cobalamin

Riboflavin is also needed to help the body change vitamin B6 and folate into forms it can use. It is also important for growth and red blood cell production.

Food Sources of Riboflavin

Riboflavin, also known as vitamin B2, is found in a variety of foods. Including these sources in your diet can help ensure an adequate intake of riboflavin. Here are some common food sources of riboflavin:

  1. Dairy Products:
    • Milk
    • Yogurt
    • Cheese
  2. Meat and Poultry:
    • Lean meats (such as chicken, turkey, and lean cuts of beef)
    • Organ meats (liver, kidney)
  3. Fish:
    • Salmon
    • Trout
    • Mackerel
    • Tuna
  4. Eggs:
    • Eggs, particularly in the yolk
  5. Whole Grains:
    • Fortified cereals
    • Whole wheat products (bread, pasta, brown rice)
    • Quinoa
  6. Legumes:
    • Lentils
    • Chickpeas
    • Black beans
    • Soybeans
  7. Nuts and Seeds:
    • Almonds
    • Sunflower seeds
  8. Green Leafy Vegetables:
    • Spinach
    • Broccoli
    • Brussels sprouts
  9. Fruits:
    • Avocado
    • Mango
    • Kiwi
  10. Mushrooms:
    • Portobello mushrooms
  11. Fortified Foods:
    • Some food products, such as certain breakfast cereals and nutritional yeast, are fortified with riboflavin.

Vitamin B2 is sensitive to light and perishable, however.

Riboflavin is often a supplement in cereal and bread, and it can be present as food coloring. If you’ve ever consumed a lot of B vitamins, you might have noticed a dark yellow tinge in your urine. This color comes from the riboflavin.

Functions of Riboflavin

Riboflavin, also known as vitamin B2, is a water-soluble vitamin that plays several important roles in the body. Here are the key functions of riboflavin:

  1. Energy Metabolism:
    • Riboflavin is a crucial component of two coenzymes: flavin mononucleotide (FMN) and flavin adenine dinucleotide (FAD). These coenzymes are involved in various metabolic pathways, particularly in the metabolism of carbohydrates, fats, and proteins. They participate in reactions that release energy from these macronutrients, contributing to overall energy production in the body.
  2. Cell Growth and Development:
    • Riboflavin is essential for the growth, development, and maintenance of tissues. It plays a role in cellular processes that contribute to tissue repair and overall growth.
  3. Antioxidant Activity:
    • As part of the coenzymes FMN and FAD, riboflavin acts as an antioxidant. Antioxidants help neutralize free radicals, which are reactive molecules that can cause cellular damage. By reducing oxidative stress, riboflavin contributes to overall cellular health.
  4. Vision Health:
    • Riboflavin is involved in maintaining healthy eyes. It is a component of the coenzymes that play a role in the conversion of vitamin A into its active form, retinal, which is crucial for vision, especially in low-light conditions.
  5. Nervous System Function:
    • Riboflavin is important for the proper functioning of the nervous system. It is involved in the synthesis of neurotransmitters, which are chemical messengers that transmit signals between nerve cells.
  6. Iron Metabolism:
    • Riboflavin plays a role in activating vitamin B6 (pyridoxine) and converting tryptophan to niacin (vitamin B3). It also contributes to maintaining normal iron levels in the body.
  7. Skin and Mucous Membrane Health:
    • Riboflavin is essential for the health of the skin and mucous membranes. Deficiency may lead to skin disorders and inflammation of the lining of the mouth and throat.
  8. Prevention of Ariboflavinosis:
    • A deficiency of riboflavin can lead to a condition called ariboflavinosis, which may manifest as sore throat, redness and swelling of the lining of the mouth and throat, and inflammation of the tongue.

Riboflavin is water-soluble, meaning it is not stored in the body, and excess amounts are excreted in urine. Therefore, a regular intake of riboflavin through a balanced diet is important to meet daily requirements and support various physiological functions.

What are the Symptoms of Vitamin B2 Deficiency?

Vitamin B2 deficiency, also known as riboflavin deficiency, can lead to a condition known as ariboflavinosis. Common symptoms of vitamin B2 deficiency include:

  1. Sore Throat and Redness of the Lining of the Mouth and Throat:
    • Ariboflavinosis may cause a sore throat and inflammation of the mucous membranes in the mouth and throat.
  2. Inflammation of the Tongue (Magenta Tongue):
    • The tongue may become swollen, red, and exhibit a magenta color. This condition is known as magenta tongue.
  3. Cracks or Sores on the Outsides of the Lips (Cheilosis):
    • Cheilosis is a condition where there are cracks or sores on the outsides of the lips, especially at the corners of the mouth.
  4. Inflammation and Redness of the Lining of the Eyes (Conjunctivitis):
    • Vitamin B2 deficiency may lead to inflammation of the lining of the eyes, known as conjunctivitis. This can result in red, irritated eyes.
  5. Sensitivity to Light (Photophobia):
    • Some individuals with riboflavin deficiency may experience sensitivity to light.
  6. Dry, Scaly Skin Inflammation (Seborrheic Dermatitis):
    • Vitamin B2 deficiency can contribute to skin disorders, including seborrheic dermatitis, which is characterized by dry, scaly skin inflammation.
  7. Mental Health Symptoms:
    • Although less common, severe riboflavin deficiency may affect the nervous system, leading to symptoms such as confusion, irritability, and difficulty concentrating.
  8. Anemia:
    • People with a riboflavin deficiency may also have other nutritional deficiencies. This can include anemia, which happens when you don’t get enough iron.

It’s important to note that vitamin B2 deficiency is relatively rare in developed countries, as riboflavin is found in a variety of foods, and fortified foods are also available. However, certain populations may be at a higher risk of deficiency, including individuals with poor dietary habits, alcohol use disorder, or certain medical conditions that affect nutrient absorption.

If you’re pregnant, a riboflavin deficiency could endanger your baby’s growth and increase your chances of preeclampsia, which involves dangerously high blood pressure during pregnancy. This is a serious condition that can lead to eclampsia, which may be life threatening.

Talk with your doctor if you’re experiencing the symptoms of riboflavin deficiency. Some factors can increase your risk, including:

  • riboflavin transporter deficiency
  • pregnancy
  • lactation
  • following a vegan diet
  • being an athlete while following a vegetarian diet

Recommended Intake and How to Take it

The recommended daily allowances for riboflavin can vary based on your age, sex, and other factors.

Life stage group Recommended intake of vitamin B2 (riboflavin)
Infants 6 months and younger 0.3 milligrams (mg)
Infants 7–12 months 0.4 mg
Children 1–3 years 0.5 mg
Children 4–8 years 0.6 mg
Children 9–13 years 0.9 mg
People ages 14–18 1.3 mg for males, 1.0 mg for females
People ages 19 and older 1.3 mg for males, 1.1 mg for females
People who are pregnant 1.4 mg
People who are lactating 1.6 mg

Experts typically recommend getting the vitamins and nutrients you need from food sources, if possible. You can also obtain riboflavin from dietary supplements, either as part of a vitamin B complex, a multivitamin, or riboflavin-only supplements. It’s best to talk with a healthcare professional prior to taking supplements.

Riboflavin and Migraine

Riboflavin, also known as vitamin B2, has been studied for its potential role in preventing and reducing the frequency of migraines. While the exact mechanism is not fully understood, there is some evidence suggesting that riboflavin supplementation may have a positive impact on migraine management. Here are key points related to riboflavin and migraines:

  1. Clinical Studies:
    • Some clinical studies have investigated the use of riboflavin as a preventive treatment for migraines.
  2. Migraine Prevention:
    • Research suggests that riboflavin supplementation may be beneficial in reducing the frequency and severity of migraines, particularly in individuals who experience migraines without aura.
  3. Mechanism of Action:
    • The exact mechanism by which riboflavin exerts its effects on migraines is not fully understood. It is hypothesized that riboflavin’s involvement in cellular energy metabolism and its antioxidant properties may contribute to its potential benefits in migraine prevention.
  4. Dosage:
    • The commonly studied dosage for migraine prevention is 400 mg of riboflavin per day. It is usually administered as a part of a comprehensive treatment plan for migraine management.
  5. Safety and Side Effects:
    • Riboflavin is generally considered safe when taken within recommended doses. High doses may lead to bright yellow urine, which is a harmless side effect. As with any supplement, it’s important to consult with a healthcare professional before starting supplementation.
  6. Duration of Treatment:
    • The effectiveness of riboflavin in migraine prevention may take several weeks to months to become apparent. It is often recommended as a long-term, preventive approach rather than an acute treatment for ongoing migraines.
  7. Individual Response:
    • The response to riboflavin supplementation can vary among individuals. While some people may experience a reduction in migraine frequency, others may not see significant benefits.
  8. Inclusion in Treatment Plans:
    • Riboflavin is often considered as part of a broader approach to migraine management, which may include lifestyle modifications, dietary changes, stress reduction, and other preventive medications.

Riboflavin and Cardiovascular Disease

Riboflavin, also known as vitamin B2, plays a role in various physiological processes, including those related to cardiovascular health. While riboflavin itself is not a direct treatment for cardiovascular disease, it contributes to overall well-being, and its deficiency may have implications for heart health. Here are some points related to riboflavin and cardiovascular health:

  1. Energy Metabolism:
    • Riboflavin is involved in energy metabolism, particularly the conversion of carbohydrates into energy. Adequate energy metabolism is important for the proper functioning of the cardiovascular system.
  2. Antioxidant Activity:
    • As part of the coenzymes flavin mononucleotide (FMN) and flavin adenine dinucleotide (FAD), riboflavin acts as an antioxidant. Antioxidants help neutralize free radicals, reducing oxidative stress that can contribute to cardiovascular disease.
  3. Homocysteine Metabolism:
    • Riboflavin is involved in the metabolism of homocysteine, an amino acid that, when elevated, is associated with an increased risk of cardiovascular disease. Together with other B vitamins (B6 and B12), riboflavin contributes to the conversion of homocysteine into other amino acids.
  4. Blood Pressure Regulation:
    • Some research suggests a potential link between riboflavin and blood pressure regulation. However, more studies are needed to establish a clear relationship.
  5. Prevention of Ariboflavinosis:
    • Severe riboflavin deficiency (ariboflavinosis) can lead to various health issues, including those affecting the cardiovascular system. However, such deficiencies are rare in developed countries where a varied diet is maintained.

Side Effects of Riboflavin

Here are some potential side effects associated with riboflavin supplementation:

  1. Bright Yellow Urine:
    • One of the most common side effects of riboflavin supplementation is the discoloration of urine. Riboflavin gives urine a bright yellow color. This is a harmless effect and not an indication of a health problem.
  2. Gastrointestinal Disturbances:
    • Some individuals may experience gastrointestinal symptoms, such as nausea or diarrhea, with high doses of riboflavin. These symptoms are typically mild and resolve when riboflavin intake is reduced.
  3. Increased Sensitivity to Light (Photophobia):
    • There have been rare reports of increased sensitivity to light (photophobia) associated with high-dose riboflavin supplementation. This effect is usually reversible upon reducing the dosage.
  4. Allergic Reactions:
    • Allergic reactions to riboflavin supplements are extremely rare. However, individuals with known allergies to vitamin B2 or any of its components should avoid supplementation.

It’s important to note that the side effects mentioned above are typically associated with high-dose supplementation, often well above the recommended dietary allowances (RDAs) or adequate intake levels. The RDAs for riboflavin vary based on factors such as age, gender, and life stage.

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