Riboflavin, also known as vitamin B2, is a water-soluble vitamin your body requires for many functions. It is an essential nutrient because the body cannot produce it in sufficient amounts or store large quantities. Any excess of this vitamin is excreted through the urine, meaning a steady, daily supply from dietary sources is necessary to maintain adequate levels.
Crucial for Energy Production
Riboflavin’s primary function is central to how the body generates energy from food. It serves as a precursor to two major coenzymes: flavin adenine dinucleotide (FAD) and flavin mononucleotide (FMN). These flavocoenzymes act as helpers for enzymes involved in the metabolism of carbohydrates, fats, and proteins. They are part of the process of converting these macronutrients into usable energy as adenosine triphosphate (ATP).
Within the mitochondria, these coenzymes play a direct part in the electron transport chain. This series of reactions is a main pathway for aerobic energy generation. FAD and FMN accept and transfer electrons from the breakdown of nutrients, a process that drives the synthesis of ATP. Without sufficient riboflavin, this energy production system becomes less efficient.
Key Health and Wellness Contributions
Beyond its role in energy, riboflavin contributes to health in several ways:
- Some studies suggest that impaired energy metabolism within brain cell mitochondria could contribute to migraines. By improving mitochondrial function, high-dose riboflavin supplementation, around 400 mg daily, has been shown in some clinical trials to reduce the frequency and duration of migraine attacks in adults.
- The vitamin also contributes to maintaining eye health through its antioxidant properties. Riboflavin is required for the function of an enzyme called glutathione reductase, which recycles a major antioxidant, glutathione. This process helps protect the lens of the eye from oxidative stress, a factor implicated in the development of age-related cataracts.
- Riboflavin is involved in the production of red blood cells and aids in iron metabolism. It is necessary for converting other B vitamins, including folate and vitamin B6, into their active forms, which are also needed for red blood cell synthesis. A deficiency can impair iron absorption, potentially contributing to anemia.
- Maintaining healthy skin and hair is another area where riboflavin has an effect. It is involved in maintaining collagen levels, a key structural protein in skin and hair. A deficiency can manifest in certain skin disorders.
Top Food Sources
A variety of foods contain riboflavin. Dairy products like milk, cheese, and yogurt are significant sources. Meats, particularly organ meats such as beef liver, are rich in this vitamin, along with lean beef, chicken, and fish. Eggs are another excellent animal-based source.
For those following plant-based diets, several vegetables and nuts can contribute to daily intake. Spinach, almonds, and mushrooms are good sources. In the United States and other countries, many grain products are fortified with riboflavin. This means breads, cereals, and pastas often have vitamin B2 added after processing.
Daily Requirements and Deficiency
The Recommended Dietary Allowance (RDA) for riboflavin varies by age, sex, and life stage. For adult men 19 years and older, the RDA is 1.3 milligrams per day, while for adult women, it is 1.1 mg per day. These requirements increase during pregnancy to 1.4 mg per day and during lactation to 1.6 mg per day.
Riboflavin deficiency, known as ariboflavinosis, is uncommon in developed countries, partly due to food fortification. When it does occur, it often accompanies other nutrient deficiencies. The initial signs can include a sore throat, cracked and red lips, and inflammation at the corners of the mouth. Other symptoms may involve skin rashes, itchy and red eyes, and a swollen tongue.