Riboflavin Health Article

Description

Riboflavin, also known as Vitamin B₂, has many functions in common with the other members of the B complex family. These include support of the immune and nervous systems, and formation of healthy red blood cells. Riboflavin provides essential factors for the production of cellular enzymes that turn proteins, fats, and carbohydrates into energy. It also participates in cell reproduction, and keeps skin, hair, nails, eyes, and mucous membranes healthy. Folic acid (vitamin B₉) and pyridoxine (vitamin B₆) are activated by riboflavin.

General use

The RDA of riboflavin for infants under six months is 0.4 milligrams (mg). It goes up incrementally with age and caloric intake. Babies from six months to one year of age require 0.5 mg. Children need 0.8 mg at one to three years of age, 1.1 mg at four to six years, and 1.2 mg at seven to ten years. Women need 1.3 mg from 11-50 years, and 1.2 mg thereafter. Slightly more is required during pregnancy (1.6 mg) and lactation (1.7-1.8 mg). Men require 1.5 mg from 11-14 years of age, 1.8 mg from 15-18 years, 1.7 mg from 19-50 years, and 1.4 mg at 51 years and older. Riboflavin is water-soluble, and is not stored in significant quantities in the body.

High doses of riboflavin, as much as 400 mg per day, have been shown to reduce the frequency of migraine headaches by half in susceptible people. The severity of the events was also reportedly decreased. This may be an effect of improved use of cellular energy in the brain. It is theorized that riboflavin may help decrease the odds of getting cataracts, but the evidence for this protection is not definitive. One large study had a group taking both niacin (vitamin B₃) and riboflavin, and while the group had a significantly lower total incidence of cataracts, they had a somewhat higher than average incidence of a specific cataract subtype. Memory may be improved by these supplements, according to some research done on older people. Riboflavin and vitamin C both help boost the body's level of glutathione, which is an antioxidant with many beneficial effects. There is not enough evidence to support the effectiveness of riboflavin for sickle-cell anemia, canker sores, or as an athletic performance aid.