Blindness is the second greatest fear among the elderly, reports Dr. Allen Taylor, director of the Laboratory for Nutrition and Vision Research at Tufts University. Cataracts, caused by oxidative deterioration of the lens of the eye, are an important cause of blindness. Given that vitamin B2 is an antioxidant, you would think researchers could easily prove it controls cataracts. Unfortunately, they haven't. However, after considering the evidence, you may decide that you should keep an eye on the amount of B2 in your diet.
Age-Related Cataracts
Writing in the internationally prominent medical journal The Lancet, professor Penny A. Asbell MD reports a fairly grim outlook for cataracts. Even with 16 million people suffering from them worldwide, she expects the problem to get worse as populations age. Many factors such as genes, ultraviolet light and diabetes increase your risk of developing cataracts. No treatment for stopping cataract formation has been identified, but surgical techniques effectively remove them. However, given the costs of surgery and the importance of eye health for the whole body, researchers are increasingly looking to antioxidants to treat, and even prevent, cataracts.
Vitamin B2 Function
The University of Maryland Medical Center reports that vitamin B2 acts inside your body as an antioxidant by mopping up harmful chemicals called free radicals. These are reactive substances that attack your body's cells and DNA and contribute to the aging process. Vitamin B2 not only promotes eye health but contributes to healthy skin, hair and liver.
Evidence for Prevention
Gene Bruno, MS, MHS, Dean of Huntington College of Life Sciences, reports a range of studies that indicate a strong link between vitamin B2 supplements and reduced risk of developing cataracts. In a Chinese study with 3,249 participants, fewer people receiving vitamin B2 with niacin developed cataracts. In another study of 1,919 patients, the odds of developing more severe cataracts were reduced by around 50 percent by taking higher levels of supplements including vitamin B2.
Evidence Against
Bruno also points out that treatments showing positive effects for vitamin B2 include the use of other supplements. Dr. Taylor points out that aging involves a lot of "common insults and mechanistic problems" that make it difficult to find a single vitamin for treating cataracts. Furthermore, while observational data show a protective link with vitamin B2, intervention trials do not. Good diet early in life seems to improve eye health in old age, so taking up more healthy dietary habits later, as in intervention trials, may not be entirely useful. This could explain why observational data strongly suggests vitamin B2 is beneficial for eye health while interventions are not.
Dietary Sources
So, if after considering the evidence you want to make sure you are getting enough vitamin B2, you should consider eating broccoli, brussels sprouts and spinach. Wheat germ and whole grains are a good source, as are organ meats such as liver. The daily requirement increases from childhood into adulthood. Men require 1.3 milligrams daily, while women need 1.1 mg unless they are pregnant, when 1.4 mg is recommended.
References
- University of Maryland Medical Center; Vitamin B2 (Riboflavin)
- The Lancet; Age-related cataract; professor Penny A. Asbell MD et al; February 2005
- Experimental Eye Research; Nutritional antioxidants and age-related cataract and maculopathy; Chung-Jung Chiua and Allen Taylor; February 2007
- Huntington College of Health Sciences; Eye Disorders
