Riboflavin, an essential nutrient
Riboflavin (vitamin B2) is an essential nutrient required by the body for a variety of cellular functions. In its pure form, riboflavin is a yellow powder that breaks down when exposed to light. It is used for cell growth, energy production and to metabolize fats, steroids and certain medications. Riboflavin also plays a role in converting amino acids and vitamins into forms that the body needs for things like skin development as well as blood cell and brain function. While a small amount of riboflavin is produced by bacteria in the gut, particularly after consuming a meal high in vegetables, this amount is not enough to meet the nutrient needs of the body. Therefore, riboflavin must be consumed in the diet to support metabolism and chemical reactions within the body.
Daily intake needs
As a water soluble vitamin, cooking food in water will cause riboflavin to leach into the water and may reduce the nutrient content of the food. This may be avoided by steaming or microwaving food rather than boiling it in water. Only a small amount of riboflavin is stored in the liver, kidneys and heart. Because of this, it must be consumed every day. The recommended daily intake for adult men is 1.3 mg, and 1.1 mg for adult women. Women who are pregnant or lactating have an increased intake need of 1.4 – 1.6 mg per day. There is no known toxic level of riboflavin intake, as the body can only absorb a limited amount and any excess will be excreted in the urine. While excessive intake of riboflavin is not known to cause toxicity, it may cause nausea and is also known to turn urine a bright yellow color.
Food sources
Riboflavin is most commonly found in meat and dairy products including organ meats, such as liver and kidneys, as well as milk, yogurt, cheese, eggs, beef, pork, fish and poultry. Individuals with thyroid disorders or liver disease may be at an increased risk of riboflavin deficiency, as are vegetarians and vegans who do not consume meat or dairy. Smaller amounts of riboflavin may be found in seaweed, spinach, almonds, mushrooms, peppers, and spices like parsley, tarragon and paprika. Many countries also enrich grains with riboflavin, and deficiency in developed countries is rare.
Deficiency
If enough riboflavin cannot be obtained through the diet, supplementation may be necessary. While riboflavin deficiency is rarely considered life threatening, it may result in skin rashes, hair loss, anemia, swelling of the mouth and throat, itchy red eyes, and overtime can lead to the development of cataracts.
Cardiovascular disease
Riboflavin serves an important role in the breakdown of homocysteine, an amino acid in the blood. Excess homocysteine in the blood is associated with an increased risk of cardiovascular disease including heart attack and stroke. While riboflavin serves an important role in the breakdown of this protein and a deficiency of riboflavin may increase the risk of cardiovascular disease, supplementation with riboflavin has not been shown to reduce the risk of cardiovascular disease.
Migraines
Because riboflavin plays a role in the reduction of oxidative stress and nerve inflammation as well as mitochondrial functions, it is hypothesized that it may also support a reduction in the instance of migraines for those suffering with regular migraines. Studies on this topic have been mixed, but overall, riboflavin supplementation does seem to support a reduction in migraine attacks.
Cancer risk
It is also believed that riboflavin may help prevent the DNA damage caused by various carcinogens, thereby potentially reducing the risk of cancer. Studies on this topic are also mixed with some studies showing no reduction of risk and some studies showing some reduction in cancer risk.
Conclusion
Riboflavin plays a key role in supporting overall health through energy metabolism, cell growth, brain function and more. It is important to consume enough riboflavin in the diet every day to meet the nutritional needs of the body. While riboflavin is most abundantly found in meat and dairy, it may also be found in a variety of nuts, seeds, vegetables and fruits as well as fortified grains. Riboflavin deficiency is rare, and a balanced diet of meat, vegetables, whole grains, nuts and seeds will typically meet the dietary needs of the average individual.
