Riboflavin in the Diet

Riboflavin is a water-soluble B vitamin, also known as vitamin B-2. It is found in a variety of foods, including animal products, vegetables, legumes, nuts, fortified cereals and enriched grain products. While riboflavin has been used to boost immune function; maintain healthy skin and hair; prevent cervical cancer, aging and memory loss; treat lactic acidosis in people with AIDS; and treat acne, muscle cramps and canker sores, there is not enough evidence to prove its effectiveness for these conditions.

Recommended Intake

For infants, the Institute of Medicine recommends a daily intake of 0.3 mg riboflavin for those from birth to 6 months old and 0.4 mg for those 7 to 12 months old. For children, the recommendation is 0.5 mg riboflavin for 1 to 3 years of age and 0.6 mg for 4 to 8 years of age. Males 14 years and older should get 1.3 mg riboflavin daily. For females, the recommendation is 1.0 mg riboflavin for ages 14 to 18 years and 1.1 mg for 19 years and older. The RDA is 1.4 mg riboflavin during pregnancy and 1.6 mg daily during lactation.

Dietary Sources

The richest sources of riboflavin are organ meats, including beef liver and turkey or chicken giblets. Many fortified ready-to-eat cereals contain 100 percent of the Daily Value in a 3/4- to 1-cup serving. Other good sources include 1 cup of yogurt, milk or cottage cheese or 1 oz. feta cheese; 1 cup of spinach, beet greens, collards, broccoli, pumpkin, asparagus, okra, brussels sprouts, peas or mixed vegetables; 1 cup of legumes, such as soybeans, black-eyed peas and kidney beans; or a 3-oz. portion of chicken, pork, veal, turkey, lamb, beef, rockfish, salmon, sardines, pollock or oysters. Good grain sources include a bagels, waffles, French toast, pita bread, cornbread, biscuits, pancakes, egg noodles, pasta, barley, oatmeal, farina and grits. Almonds, eggs, baker's yeast and prune juice are other good sources.

Riboflavin Functions

Riboflavin has important roles as a coenzyme. It works with two enzymes critical to the ATP cycle, which releases energy from carbohydrates. It is also important for the metabolism or amino acids and fats and the breakdown of drugs and toxins. Riboflavin aids in the development and function of skin, the digestive tract lining, blood cells and other parts of the body and activates vitamins B-6 and folate. It also improves iron metabolism.

Therapeutic Uses

The "Archives of Ophthalmology" reported two placebo-controlled trials conducted in China that showed that nutritional doses of riboflavin may prevent cataracts. Doses of 2.6 mg riboflavin alone or 3.0 mg riboflavin combined with 40 mg niacin were used. In the riboflavin plus niacin study, there was a 44 percent reduction in the incidence of cataracts over six years.

In a small, three-month study reported in "Neurology," a 400 mg daily dose of riboflavin decreased the frequency of migraines by greater than 50 percent, when given at least two months to work. Riboflavin did not reduce the severity or duration of a migraine attack. A subsequent study, published in the January 2000 "Headache," compared high-dose riboflavin with beta blockers for prophylaxis of migraines. Researchers found that both treatments were effective but worked in different ways so they could be combined to prevent migraines.