Vitamin B2 is especially helpful for cataract correction, it plays a crucial role in energy metabolism

Vitamin B2 or riboflavin as it is more commonly known, is one of eight B vitamins. This water- soluble vitamin was actually first detected in 1879 when scientists noticed a fluorescent yellowish-green substance in milk. It wasn’t until over 50 years later however, that researchers identified this compound as the second B vitamin in what is now known as the B-complex family of vitamins. Accordingly, it was named vitamin B2 or riboflavin.

All B vitamins play a crucial role in energy metabolism. As with its seven counterparts, this B vitamin helps the body to convert proteins, fats and carbohydrates into a viable energy source or fuel for other metabolic functions. Specifically, research has found that vitamin B2 converts to several coenzymes, flavin adenine dinucleotide (FAD) and flavin mononucleotide (FMN). It is through these coenzymes that B2 or riboflavin is able to attach to the electron transport chain responsible for producing cellular energy. FAD is also a vital coenzyme required for the production of ATP, a substance needed to transport energy to cells for such biochemical processes as muscle contractions. It is also necessary to the Krebs cycle, a process in which highly specific chemical reactions produce high-energy phosphate compounds that subsequently serve as the main source of cellular energy. These B complex vitamins and the energy source they produce for the body is essential for the development of the body.

Vitamin B2 is also essential for proper immune system functioning, reinforcing the body’s natural antibody reserves, which are basically the first line of defense against viruses and infection. This vitamin is also a key player in red blood cell production. These cells contain close to 90 percent hemoglobin, a protein chemical that is bright red in color and is responsible for carrying oxygen from the blood to other cells throughout the body. Vitamin B2 plays a significant role in tissue healing and as such, is a key factor in the recovery time from burns, wounds, surgery and other injuries. Riboflavin is required to activate several other B vitamins including vitamin B6, vitamin B9 (folate), vitamin B3 (niacin) as well, vitamin K.

There is growing research that supports riboflavin, when used in conjunction with other nutrients, as an important factor to normal vision and in the prevention of such eye disorders as cataracts, which cause the lens of the eye to become cloudy, ultimately blurring vision. Studies indicate that individuals who maintain adequate protein levels and include sources of vitamin A, vitamin B1, vitamin B2 (riboflavin) and vitamin B3 (niacin) in their diets have a much-lowered risk of developing cataracts. Further, these studies show that when additional sources of vitamins C and vitamin E (powerful antioxidants) as well as a good B complex supplement high in vitamins B1, B2, B9 (folic acid) and vitamin B12 (cobalamin), are added to a balanced diet, the risk of developing cataracts is even lower.¹

Researchers surmise that specific substances in riboflavin promote and enhance the antioxidant properties of other nutrients, thereby reducing the damage caused by free radicals that destroy normal, healthy cells. Vitamin B2 itself, also contains some antioxidant properties that search out and destroy these scavenger cells. Many opthamologists recommend riboflavin, particularly for those who are aging or those who have a family history of cataracts.

Riboflavin has shown great results for sufferers of migraine headaches. Studies show that when taken in high doses, this B vitamin can reduce both the intensity and frequency of these often debilitating headaches. Researchers have found that individuals who suffer from migraines also tend to have extremely low reserves of usable energy in their brains and vitamin B2 can actually magnify these energy supplies. One study in particular, looked at 55 European adults who on average, suffered from between two to eight migraine headaches a month. The group was given 400 mg of riboflavin daily for three months and results showed that generally, the group experienced 37 percent fewer headaches. The effects were considered similar to those felt from prescription drugs, but with far fewer side effects.²

Probably the most common use for B2 or riboflavin supplements is to correct a deficiency in this vitamin. In most cases, such a deficiency also signifies a further deficiency in vitamin B1 (thiamin) and vitamin B3 (niacin). A deficiency in vitamin B2 is more common than in most of the other B vitamins. Signs of insufficient riboflavin intake usually appear as skin disorders, such as dry, scaly skin around the nose, eyebrows and earlobes; a condition known as cheilosis, in which the lips develop deep cracks or fissures; and cracks in the corners of the mouth, called angular stomatitis. Other symptoms of a deficiency include a swollen purple tongue, sensitivity to light also known as photophobia and burning, itchy and tearing eyes.

Often an inflammation of the skin in the groin area can develop. The most recognizable sign of a vitamin B2 deficiency however, is anemia, which results from a low red blood cell count and leads to extreme fatigue and weakness. The most at risk groups are the elderly, who may not receive proper nutrition and alcoholics, who again, may lack a balanced diet containing riboflavin-rich foods. Long term use of alcohol also destroys the digestive system’s ability to absorb riboflavin among many other nutrients, even if adequate amounts are being supplied. In both cases, B2 supplements may be necessary.

Since a deficiency in riboflavin results in many skin disorders, it is not surprising that this vitamin is often used to treat chronic dermatological conditions. Riboflavin has been found to improve the body’s ability to secrete mucus, clearing up such conditions as rosacea. In some instances, people suffering from this particular skin condition also have numerous skin mites that are essentially naked to the human eye, but can live and breed on the hair molecules of the skin. Most likely, according to researchers, this results from of a suppressed immune system, which vitamin B2, when used with other B vitamins, may help to correct.

Like all vitamins in the B complex family, B2 is especially useful in cases of serious burns to the skin. Many of the body’s essential micronutrients are lost through the destruction of this skin, increasing the risk of infection and slowing recovery. In sever cases, this may even lead to death. Most physicians will recommend a high dose B complex supplement for patients recovery from these devastating wounds, hoping to speed recovery time.

Vitamin B2 is often used in cases of children afflicted with sickle-cell anemia, a blood disorder characterized by atypical red blood cell formation. These children often report lowered antioxidant levels and supplementing their diet with riboflavin appears to improve their response to iron, countering this iron deficient form of anemia.³

Vitamin B2 continues to be studied in other areas of health and nutrition. In particular, studies have shown that as many as 33 percent of those suffering from eating disorders, may also be deficient in riboflavin. Low levels of this vitamin have also been associated with colon cancer, athersclerosis (buildup of plague in the arterial veins), Chron’s disease, arthritis and multiple sclerosis. Some studies also show that in some cases, increasing the intake of riboflavin may improve incidences of carpal tunnel syndrome, although these results appear to be most noticeable in those who already have lowered plasma levels.⁴

Riboflavin is not found in the array of foods that other B vitamins are, making the cause of a deficiency in this vital nutrient, usually the result of poor diet. In children, this often results in slowed growth and digestive problems. In the elderly, anemia is usually the most common effect.

Foods that are the richest in this vitamin include liver, dairy products, eggs, almonds, soy nuts, dark green leafy vegetables, and many seafoods. Other foods include Brussels sprouts, mushrooms, whole grains, cereals and wild rice. Liver and almonds rank the highest in this nutrient, while other foods such as wheat germ, pork, chicken and pasta also contain moderate amounts of B2. Milk is the most widely utilized source of riboflavin.

Like most all of the B vitamins, riboflavin is water-soluble. This particular B vitamin is also heat resistant however, it can be lost in water when boiled or soaked. Riboflavin is destroyed by light. In the past, milk was delivered in glass bottles. Today, researchers know that once exposed to the light, riboflavin loses its potency and is effectively destroyed. As a result, milk is now sold in cardboard cartons and opaque containers, which block the ultra-violet light from reaching the important nutrient sources. Riboflavin is also lost during the manufacturing process, prompting many governments to recommend companies add this vitamin back into such foods as enriched flour and grain cereals.

The body’s need for riboflavin appears to be directly proportional to the amount of food one consumes. As with the other seven B vitamins, riboflavin requirements are related to the amount of calories ingested. If you normally have a high calorie intake, you will need more riboflavin to convert the carbohydrates, proteins and fats within those foods to a viable energy source.

To date, no real danger has been associated with taking too much riboflavin. The body will naturally excrete any excess amount through the urine, turning the urine bright yellow. This in itself, is harmless, however mild side effects have been reported in some individuals who have taken very high doses. These symptoms often include itching, a burning or prickly sensation on the skin, numbness and an increased sensitivity to light.

The recommended daily allowance (RDA) for riboflavin is 1.3 mg per day for males over 19 and 1.1 mg daily for females in the same age range. Like most RDA listings, it is important to note that this is dose that is calculated as the minimum amount required in order to prevent a deficiency. In most cases, therapeutic amounts are much higher. For instance, to prevent and treat cataracts, health professionals recommended taking 25 mg of riboflavin daily. In cases of migraine headaches, 400 mg every morning is usually prescribed. People who suffer from rosacea, most commonly take 50 mg once a day. Like all of the B vitamins, riboflavin works best when taken with food.

In any case, anyone who does not eat a well balanced diet can benefit from taking a good multivitamin that contains all of the essential minerals and B complex nutrients. Most health professionals recommend that when choosing a multivitamin, to look for one that contains at least 100 percent of the Daily Value of all of the essential vitamins. If you can find one that includes 300 percent, that is even better according to many nutritional experts. Pregnant and nursing women require more riboflavin, as do athletes, who have increased metabolic rates due to exercise.

Oral contraceptives tend to lower the plasma levels of vitamin B2, therefore women who take the pill often need to supplement their diets with a B complex vitamin. Other drug which tend to decrease the levels of vitamin B2 are some cancer drugs and the antipsychotic medications. There are several other drugs that interfere or are affected by riboflavin so it is always best to consult with a health professional prior to taking this vitamin, especially if you are already taking a prescription drug.

The biggest problem linked to taking any one of the eight B vitamins alone for extended periods of time however, is the risk of causing an imbalance in one of the other B vitamins. For this reason, health professionals usually recommend taking B vitamins in a complex that contains proportionate amounts of all of the B vitamins. Riboflavin is sold separately though, and can be purchased in 25, 50 and 100 mg tablets.

Vitamin B2 has several drug interactions. The most common is the antibiotic Tetracycline. Riboflavin interferes with the absorption and effectiveness of this medication and should therefore, be taken at least three hours apart from the antibiotic dose. Researchers now know that long-term use of any antibiotic will eventually deplete the B vitamin stores in the body, most notably however, in vitamins B2, B9 (folic acid), B12 (cobalamin), and Vitamin H (biotin).

References:

1. Kuzniarz M, Mitchell P, Cumming RG, Flood VM, “Use of vitamin supplements and cataract: the Blue Mountains Eye Study”, American Journal of Ophthalmology, 2001;132(1):19-26.
2. Schoenen J, Jacquy J, Lenaerts M, “Effectiveness of high-dose riboflavin in migraneprophilaxis. A randomized controlled trial. Neurology”, 1998;50:466–470.
3. Adelekan DA, Thurnham DI, Adekile AD, “Reduced antioxidant capacity in pediatric patients with homozygous sickle cell disease”, European Journal of Clinical Nutrition, 1989;43(9):609-614.
4. Folkers K, Wolaniuk A, Vadhanavikit S, “Enzymology of the response of the carpal tunnel syndrome to riboflavin and to combined riboflavin and pyridoxine”, Proceedings of the National Academy of Science U S A, 1984;81(22):7076-7078.