Riboflavin, commonly known as vitamin B2, is an essential nutrient the body requires for various functions. As a water-soluble vitamin, riboflavin is not stored in large quantities, meaning consistent dietary intake is necessary. This vitamin plays a role in numerous biological processes, supporting health.
Key Dietary Sources
Riboflavin is present in a wide array of foods. Dairy products are notable sources, with milk, yogurt, and cheese providing substantial amounts. For example, a single cup of milk or yogurt can contribute around one-third of the daily riboflavin requirement.
Meats and fish also offer significant riboflavin content. Lean meats, such as beef, pork, and poultry like chicken breast, are good sources. Organ meats, particularly beef liver, contain high concentrations, with a three-ounce serving potentially supplying twice the daily requirement. Certain fish, including salmon and clams, are also recognized for their contributions.
Many grain products are fortified with riboflavin, which enhances their nutritional value. Breakfast cereals, bread, and pasta often have added riboflavin, making them important dietary contributors. Beyond animal products and fortified grains, various vegetables provide riboflavin, such as spinach, broccoli, asparagus, and mushrooms, offering plant-based options. Eggs are another reliable source. Certain legumes and nuts, like almonds, contribute to riboflavin intake.
Riboflavin’s Role in the Body
Riboflavin serves as a precursor to two coenzymes, flavin mononucleotide (FMN) and flavin adenine dinucleotide (FAD), fundamental to various metabolic pathways. These coenzymes are involved in oxidation-reduction reactions, processes that involve the transfer of electrons and are central to how organisms generate energy.
The coenzymes derived from riboflavin are important for energy production, facilitating the metabolism of carbohydrates, fats, and proteins. FAD, for instance, is an integral part of the electron transport chain, a key component of cellular energy production. Riboflavin also supports cellular growth and development, and plays a part in red blood cell production. It contributes to maintaining healthy skin, eyes, and nerves.
Riboflavin aids in converting other B vitamins into their active forms, such as vitamin B6 and folate. This vitamin also contributes to the body’s antioxidant defenses. It is required for the activity of glutathione reductase, an enzyme that helps regenerate glutathione, a molecule important for protecting cells from oxidative stress.
Signs of Deficiency
An inadequate intake of riboflavin, known as ariboflavinosis, can lead to a range of symptoms, though isolated deficiencies are uncommon in developed countries. The signs often manifest in the mouth and on the skin. Common indicators include a sore throat, redness, and swelling of the mouth and throat lining. Cracks at the corners of the mouth (angular stomatitis) and swollen, cracked lips (cheilosis) are also characteristic. The tongue may become inflamed and appear magenta-colored (glossitis).
Skin disorders can also arise from riboflavin deficiency, including moist, scaly inflammation, particularly around the nose, mouth, and ears. Individuals may also experience eye fatigue, itchy and red eyes, and increased sensitivity to light. Anemia is another potential consequence, as riboflavin plays a role in iron metabolism and red blood cell production. These symptoms can often be reversed with increased riboflavin intake through dietary adjustments or supplementation.