kdelca7470
Forum Mod
Joined: 9/30/2007
Posts: 134 |
Subject: Riboflavin (vitamin B2)
What Is It?
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.
Health Benefits
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.
Forms
tablet
capsule
Recommended Intake
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.
If You Get Too Little
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.
If You Get Too Much
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.
General Dosage Information
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.
Guidelines for Use
Riboflavin supplements appear to work best for preventing—rather than treating—migraines.
General Interaction
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.
Cautions
Avoid taking riboflavin with alcohol, which can interfere with the digestive tract's ability to absorb the vitamin. Ailments Dosage
Cataracts 25 mg a day
Migraine 400 mg every morning
|