Riboflavin, also known as vitamin B2, is one of the water-soluble B vitamins. It is a component of several enzymes in the body, including flavin adenine dinucleotide, and is essential for good health. The Institute of Medicine recommends that adult males consume 1.3 mg per day, while adult females should take in 1.1 mg per day. Children require less, while pregnant and lactating mothers require more.
Iron and B-Vitamin Metabolism
Adequate riboflavin intake is necessary for proper iron metabolism, as a deficiency of riboflavin can cause impaired iron absorption, increased iron losses and impaired iron utilization. Riboflavin is also necessary for proper utilization of other B vitamins, most notably vitamin B6, niacin and folate. This is because their metabolism relies on enzymes that incorporate riboflavin. As a consequence, riboflavin deficiency increases the risk of being physiologically deficient in other vitamins.
Antioxidant
Riboflavin is a component of glutathione reductase, glutathione peroxidase and xanthine oxidase. These are all antioxidant enzymes that require riboflavin to function. These enzymes help protect your body against damage from free radicals, which have been implicated in a number of adverse health conditions including heart disease and neurodegenerative disorders. Glutathione reductase function is so sensitive to riboflavin levels that its activity is routinely used as a test for riboflavin status.
Prevention of Araboflavinosis
Getting enough riboflavin prevents araboflavinosis -- a condition arising from lack of riboflavin. According to the "Oxford Handbook of Clinical Medicine," symptoms include swelling of the lining of the mouth and throat, lesions on the lips and corners of the mouth, scaly dermatitis and inflammation of the tongue. Due to interactions with iron metabolism, anemia may also result. The symptoms of araboflavinosis resolve upon riboflavin supplementation.
Headache Prophylaxis
Emerging research suggests that riboflavin may help prevent headaches. The October 2009 issue of the "Journal of Headache and Pain" reported a study investigating the efficacy of riboflavin for headache prophylaxis in children and adolescents. Subjects received 200 or 400 mg per day riboflavin for three, four or six months. From the results obtained, the authors concluded that riboflavin is an effective, safe and low-cost prophylactic treatment in pediatric patients suffering from migraines. The authors also noted that these results are in agreement with similar studies in adult patients.
Sources
Riboflavin is widespread in both animal and plant foods, but is particularly abundant in fortified cereal, milk and dairy, eggs and meat. In the United States, wheat flour and bread are enriched with riboflavin, and therefore are a source of this vitamin. Riboflavin is destroyed by light and this is one of the reasons why milk is not contained in clear glass bottles anymore.
References
- "Dietary Reference Intakes: Thiamin, Riboflavin, Niacin, Vitamin B6, Vitamin B12, Pantothenic Acid, Biotin, and Choline"; Food and Nutrition Board, Institute of Medicine; 2001
- "Oxford Handbook of Clinical Medicine, 5th Edition"; M. Longmore et al.; 2001
- "Journal of Headache and Pain"; Riboflavin Prophylaxis in Pediatric and Adolescent Migraine; M. Condo et al.; October 2009
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