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Vitamin B-2, or riboflavin, is a water-soluble B complex vitamin.

Why is it essential? Vitamin B-2 plays a vital role in the metabolism of protein, essential fatty acids, and other nutrients. It is necessary for enzymes, hormones, and other bodily compounds that promote the repair of skin, mucous membranes, and other tissues, produce red blood cells, create cellular energy, and increase the effectiveness of other B vitamins. Vitamin B2 also enhances the antioxidant properties of glutathione.

Benefits and uses: Vitamin B-2 helps promote better eye health and visual function, reduce the effects of stress, support hair and skin health, and alleviate fatigue. Optimal amounts may reduce the risk of Cataracts, canker sores, cancer of the esophagus, and sickle cell anemia. Riboflavin may also play a role in the prevention or treatment of acne, migraine headaches, carpal tunnel syndrome (with B-6) and other nerve-related problems, and high cholesterol levels. Athletes say that it may improve endurance and athletic performance.

Daily requirement: The new RDI ranges from 1.1 to 1.6 mg per day for adults.

Deficiency risk factors: People who are at an increased risk to develop a vitamin B-2 deficiency include alcoholics, the elderly, and anyone suffering from sickle cell anemia, extreme weight-loss, or chronic depression. People taking birth control pills and certain antibiotic and anti-malarial drugs may need extra B-2. Taking high levels of other B-complex vitamins may increase the risk of a vitamin B-2 deficiency, unless it is also supplemented. A deficiency doesn’t lead to a specific condition like beriberi from too little thiamine. A riboflavin deficiency can lead, however, to such symptoms as cracked lips and mouth sores, skin problems, fatigue, depression, and sensitivity to light or other visual ailments.

Optimal intake: An optimal supplemental dosage is 25 to 50 mg per day.

Food sources: Riboflavin occurs in significant amounts in brewer’s yeast, meat, whole grains, soybeans, beans, fish, dairy, eggs, nuts (particularly almonds and cashews) and green leafy vegetables.

Recent findings: Researchers investigated whether the molecules in the retina that react to light for vision are also responsible for the regulation of the body’s daily circadian rhythms. Their findings suggest that mammals’ photo-pigment for vision is vitamin A based but that the pigment for regulating circadian rhythms is vitamin B-2 based. A study of antioxidant vitamins in infants concluded that because of B-2’s protective effect on glutathione, B-2 can be considered "an indirect antioxidative vitamin." Italian researchers recently looked into the potential effect of 15 selected nutrients to protect heavy alcohol consumers from cirrhosis of the liver. The nutrients with the most significant protective effects were vitamins B-2 and B-12.

Safety: Vitamin B-2 is nontoxic, even in high amounts.

Types of products: Most vitamin B-2 products are 50 or 100 mg tablets or capsules, some with added rice.

References

1. Miyamoto, Y., and A. Sancar, "Vitamin B₂-based blue-light photoreceptors in the retinohypothalamic tract as the photoactive pigments for setting the circadian clock in mammals," Proc Natl Acad Sci USA (1998), 95(11):6097–102
2. Böhles, H., "Antioxidative vitamins in prematurely and maturely born infants," Int J Vitam Nutr Res (1997), 67(5):321–28
3. Corrao, G., et al., "Alcohol consumption and micronutrient intake as risk factors for liver cirrhosis: a case-control study. The Provincial Group for the Study of Chronic Liver Disease," Ann Epidemiol (1998), 8(3):154–59

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