Riboflavin is one of the important B-complex vitamins essential to metabolism, cell growth and immune system health. Low levels of riboflavin may also be associated with mood and cognitive function in adults. While studies on the subject are inconclusive, there is a potential link between riboflavin deficiency and depression.
Riboflavin
Riboflavin, or vitamin B2, is found in most animal products like meats, eggs and dairy, as well as in green vegetables and legumes. It works with the other B vitamins to break carbohydrates, fats and proteins down into energy, and it helps activate the important vitamin B6, which is necessary to maintain the immune and lymphatic systems and produce hemoglobin. It also may have significant effects on depression. Fortunately, riboflavin deficiency is uncommon in Americans because these vitamin occurs naturally in so many ordinary foods, and because many breads and cereals are fortified with riboflavin.
Depression and Treatment
Over 9 million American adults have been diagnosed with clinical depression. Its symptoms include consistently depressed mood, appetite changes, sleep pattern changes, fatigue, feelings of worthlessness, lack of concentration and, in extreme cases, thoughts of suicide. Fortunately, it responds well to treatment. Treatment for depression typically includes some combination of psychotherapy and antidepressant medication, although each of these things is most effective in the context of a commitment to healthy habits, such as exercise and proper nutrition. Depression must always be diagnosed by and treated under the supervision of a medical or mental health professional.
B Vitamins and Depression
Most studies on B vitamin intake and depression have been too short-term to be conclusive. We do know that vitamins B6, B12 and folate help produce chemicals that support mood and brain function. A recent study at Chicago's Rush University Mental Center followed 3,500 adult subjects for 12 years, monitoring B vitamin levels and episodes of depression. The study links low levels of B vitamins, especially B6 and B12, with depression, and the risk of depression decreases significantly as B vitamin supplementation increased. However, it is not known whether these results were caused by the supplements or from an overall healthier diet.
Supplementing With Riboflavin
Since riboflavin works in concert with the other B vitamins, it should be taken as part of a multivitamin or B-complex supplement. Choose a supplement that is high in riboflavin, niacin, biotin, B6, B12 and folate. The FDA's Recommended Daily Intake calls for 1.7 mg of riboflavin, 20 mg of niacin, 2 mg of B6, 400 mcg of folate, 300 mcg of biotin and 6 mcg of B12. Still, healthy foods like lean meats, dairy products, leafy greens, legumes and fortified grains are the most easily absorbed and most efficient way to increase your riboflavin and B vitamin levels.
References
- Wellness.com: Riboflavin (Vitamin B2)
- Nutros.net: Riboflavin -- Essential Micronutrient
- National Institutes of Health; Medline Plus; Riboflavin
- Stanford School of Medicine Depression Research Clinic: What is Depression?
- Reuters; B Vitamins Linked to Depression Risk in Older Adults; Amy Norton; 2010
- MayoClinic.com; Vitamin B-12 and Depression -- Are They Related?; Daniel K. Hall-Flavin; 2010
