Principal Proposed Use
Riboflavin, also known as vitamin B 2 , is an essential nutrient required for life. This vitamin works with two enzymes critical to the body's production of adenosine triphosphate (ATP)—its main energy source. Vitamin B 2 is also used to process amino acids and fats and to activate vitamin B 6 and folate.
Preliminary evidence suggests that riboflavin supplements may offer benefits for two illnesses: migraine headaches and cataracts.
The official US and Canadian recommendations for daily intake of riboflavin are as follows:
- 0-6 months: 0.3 mg
- 7-12 months: 0.4 mg
- 1-3 years: 0.5 mg
- 4-8 years: 0.6 mg
- 9-13 years: 0.9 mg
- 14 years and older: 1.3 mg
- 14-18 years: 1.0 mg
- 19 years and older: 1.1 mg
- Pregnant Women : 1.4 mg
- Nursing Women : 1.6 mg
Riboflavin is found in organ meats (such as liver, kidney, and heart) and in many vegetables, nuts, legumes, and leafy greens. The richest sources are torula (nutritional) yeast, brewer's yeast, and calf liver. Almonds, wheat germ, wild rice, and mushrooms are good sources as well.
For migraine headaches, the typical recommended dosage of riboflavin is much higher than nutritional needs: 400 mg daily. For cataract prevention, riboflavin may be taken at the nutritional dosages described. Since the B vitamins tend to work together, many nutritional experts recommend taking B 2 with other B vitamins, perhaps in the form of a B-complex supplement.
What Is the Scientific Evidence for Vitamin B
- Reviewer: EBSCO CAM Review Board
- Review Date: 12/2015 -
- Update Date: 12/15/2015 -