Riboflavin (Vitamin B2)
Also known as: Riboflavin, vitamin B2
Overview
Riboflavin is an essential vitamin that is required for some enzymes in the body to act normally. Supplementation of riboflavin is not outright required with a good diet, but may serve some benefits for cardiovascular health in genetically susceptible people. Riboflavin (Vitamin B2) is linked to 7 conditions and outcomes. True deficiencies of riboflavin result in a condition known as ariboflavinosis, which is fairly rare in first world countries but characterized by various ailments of mucuous membranes (mouth and throat) and the skin as well as eye problems. Suboptimal deficiencies are somewhat prevalent although not common aside from a few groups, and for the most part do not result in any major health-threatening conditions. Groups that would benefit from riboflavin supplementation include adolescent and young adult women, particularly in the UK where riboflavin is not fortified in food to as high a level as in the US and Canada, and the elderly which tend to have less than optimal intakes of riboflavin. Beyond merely supporting a good riboflavin status, supplementation has a possible benefit for cardiovascular health in a certain population. People who have two copies of a certain gene, known as MTHFR 677TT, have a condition where homocysteine is abnormally elevated due to defects in folate metabolism. These people may experience reductions in blood pressure and homocysteine when riboflavin is supplemented at a low dose. Higher doses of riboflavin (at around 400mg taken in split doses throughout the day) may also have a therapeutic effect for migraines. Overall, riboflavin is a vitamin which someone could not ingest enough of if their diet is poor, yet a better diet could correct this. Supplementation is never mandatory but is likely prudent for people who are confirmed to be MTHFR 677TT or for anemics on iron repletion therapy (where optimizing riboflavin intake would aid the utility of supplemental iron).
Benefits
Vitamin B2 refers to the molecule known as riboflavin, which is a vitamin because it can produce two cofactors abbreviated as FAD and FMN. Some proteins in the body are dependent on these cofactors to function optimally and dietary riboflavin is the sole provider of FAD and FMN for these enzymes, which are called flavoproteins since FAD and FMN are 'flavins' and work in concert with these proteins.
How it works
Riboflavin supplementation may provide several benefits, particularly for cardiovascular health in individuals with specific genetic predispositions. It may help reduce elevated homocysteine levels and blood pressure in those with the MTHFR 677TT genotype. Additionally, higher doses of riboflavin have been shown to have a therapeutic effect for migraines, with many studies using a total daily dose of 400mg divided into various doses throughout the day.
Side effects
Riboflavin, for the purpose of maintaining a sufficient riboflavin status in the body, can be supplemented at a relatively low dose of 1-2mg daily to support riboflavin stores in the body. Higher doses (4mg) may increase stores more rapidly but may perform equally over the long term, and these doses are also what should be taken for the purpose of reducing homocysteine concentrations. For the purpose of reducing migraines, while the optimal dose is not yet confirmed many studies use a total daily dose of 400mg riboflavin divided into various doses throughout the day; riboflavin at these doses (50mg or more) should be taken with food, a dosing modification which does not apply to lower dose supplementation which is fine on an empty stomach.
Dosage
Riboflavin is generally considered safe when taken at recommended doses. However, excessive intake may lead to side effects such as diarrhea, increased urination, and a bright yellow discoloration of urine. There are no known serious side effects associated with riboflavin supplementation, but individuals with certain medical conditions or those taking specific medications should consult a healthcare provider before starting supplementation.
FAQs
What is riboflavin?
Riboflavin is an essential vitamin that is required for some enzymes in the body to act normally.
What are the benefits of riboflavin supplementation?
Riboflavin supplementation may help reduce elevated homocysteine levels and blood pressure in individuals with the MTHFR 677TT genotype and may have therapeutic effects for migraines.
What is the recommended dosage for riboflavin?
A low dose of 1-2mg daily is recommended to maintain riboflavin status, while higher doses of 400mg may be used for migraine prevention.
Are there any side effects of riboflavin?
Riboflavin is generally safe, but excessive intake may lead to diarrhea, increased urination, and bright yellow urine.
Who should consider riboflavin supplementation?
Groups that may benefit from riboflavin supplementation include adolescent and young adult women, particularly in the UK, and the elderly.
Recommended Articles
Boost Mitochondrial Health: Top Ingredients
Natural supplements and specific nutrients can significantly support mitochondrial health, enhancing energy levels and metabolic regulation.
Boost Energy: Key Ingredients to Alleviate Tiredness
Vitamins, minerals, and certain foods can significantly boost energy levels and reduce fatigue.
Supplement Ingredients That Cause Headaches
Certain supplements can cause headaches due to specific ingredients, but safe alternatives exist.