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Riboflavin (vitamin B2)
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Peering through a microscope in
1879, scientists detected a
yellow-green fluorescent pigment in
a sample of milk. More than 50 years
passed before the compound was
isolated and identified as
riboflavin. Also called vitamin B2,
this water-soluble member of the
B-complex family of vitamins plays a
crucial role in converting protein,
fats, and carbohydrates into the
energy that the body demands to grow
and develop properly.
Vital to maintaining a proper
metabolism, riboflavin also helps to
shore up the immune system by
reinforcing antibody reserves, the
body's first line of defense against
infection. Along with iron,
riboflavin is essential for
producing the red blood cells that
carry oxygen throughout the body. In
addition, the body uses extra
riboflavin to keep tissue in good
repair and speed healing of wounds,
burns and other injuries.
Along with such B vitamins as
vitamin B6 and niacin
(which it helps the body convert
into active forms), riboflavin
protects the nervous system. It may
therefore have a role to play in
treating nervous system conditions
such as numbness and tingling,
Alzheimer's disease, epilepsy,
multiple sclerosis, and even
anxiety, stress, and fatigue.
Specifically, riboflavin may help
to:
Prevent or slow the
development of cataracts.
Substances in riboflavin appear to
enhance antioxidant activity, thus
limiting the damage that oxygen free
radicals can cause to cells. In this
way, riboflavin helps protect the
eye's lens and may prevent the
development of cataracts, a
progressive clouding of the lens
that dulls sight. Ophthalmologists
recommend riboflavin for people of
all ages, but most particularly for
people with a family history of
cataracts, and for older people, who
are particularly prone to this
vision-robbing condition.
Combat migraines. When
taken in high doses, riboflavin has
been shown to reduce the severity
and the frequency of migraines.
Experts speculate this is because
migraine sufferers seem to have
uncharacteristically low energy
reserves in their brains, and
riboflavin appears to boost these
energy supplies. Its effectiveness
in this regard was demonstrated in a
recent European study of 55 adults
who normally suffer from two to
eight migraines a month. After
taking a daily dose of 400 mg of
riboflavin for three months, the
group experienced an average of 37%
fewer migraines. (The severity and
duration of the headaches that did
occur were not affected, however.)
Although prescription migraine drugs
produce similar results, riboflavin
has many fewer side effects and is
much less expensive (just 60 cents
or less for a 400 mg dose).
Treat rosacea-related skin
blemishes. Because riboflavin
deficiencies have been recorded in
people with this chronic skin
condition, taking a riboflavin
supplement may help. Specifically,
riboflavin's ability to improve the
skin's secretion of mucus may aid in
clearing up skin pustules associated
with rosacea. In addition, some
rosacea sufferers have notably high
numbers of tiny skin mites residing
in hair follicles, most likely a
byproduct of an immune-system
weakness. Riboflavin, along with
other B vitamins, may help to
counter these mites as well.
The RDA for riboflavin—the amount
designed to maintain general
health—is 1.3 mg for men and 1.1
mg for women. Specific disorders
usually require higher doses.
The elderly and alcoholics are often
deficient in this and other B
vitamins. The classic symptoms of
too little riboflavin are cracking
of the lips and at the corners of
the mouth; increased sensitivity to
light; and burning, tearing, and
itching of the eyes. The skin around
the nose, eyebrows and earlobes may
begin to flake. Skin inflammation
may also appear in the groin area. A
low red blood cell count (anemia),
which usually causes fatigue, is
another sign.
There appears to be no danger in
consuming too much riboflavin, a
water-based vitamin. The body simply
excretes excess amounts in the
urine. In fact, high doses may turn
urine bright yellow. Don't be
alarmed. This is a harmless side
effect.
Special tips: In addition to
being available as a single
supplement, riboflavin is commonly
contained in multivitamins and
vitamin B-complex products.
—If you take one-a-day
vitamins, you are probably getting
the RDA for riboflavin. And if you
take a high-potency multivitamin,
you may be getting 30 mg or more of
riboflavin.
—Vitamin B-complex supplements
usually contain either 50 or 100 mg
of riboflavin as well as such B
vitamins as niacin, thiamin,
vitamins B6 and B12,
and folic acid.
For cataract prevention: Take
25 mg once a day.
For migraine prevention: Take
400 mg every morning.
For rosacea: Take 50 mg once a
day.
Be sure to check out our Dosage
Recommendations Chart for
Riboflavin, which lists therapeutic
dosages for specific ailments at at
glance.
Riboflavin supplements appear to
work best for preventing—rather
than treating—migraines.
If you use oral contraceptives, antibiotics or psychiatric drugs,
check with your doctor before taking
riboflavin. Dosage requirements of
the vitamin may need to be adjusted.
There are no other known drug
or nutrient interactions associated
with riboflavin.
Avoid taking riboflavin with alcohol, which can interfere with the
digestive tract's ability to absorb
the vitamin.
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Ailments
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Dosage
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Cataracts |
25 mg a day
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Migraine |
400 mg every morning
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