The most reliable food sources containing riboflavin are milk-based products. Riboflavin is also stable to acidity, oxidation, and heat. [1]

Vitamin B2 is essential for energy (ATP) production. It also plays a critical role in the oxidation and synthesis of certain fatty acids consumed in our diets. This oxidation and synthesis provides maintenance of many cell membranes in our bodies. Tissues such as the eye, tongue, skin and even nerves, are affected by proper intake and digestion of Riboflavin. As well, B2 provides for normal functional activities such as growth, reproduction, and the overall developmental maturation process in humans.

In one particular study, 400mg/day of Vitamin B2 was administered to 55 individuals for migraine relief. Taken for two months, riboflavin significantly reduced the frequency and lowered the pain associated with migraine headaches. [2] More study is needed, but fifty percent of the participants in the clinical study found a dramatic improvement over those participants not supplementing with Riboflavin.

Scientist speculate that riboflavin’s antioxidant properties may also provide protection for the eyes. Vitamin B2, B3, and niacin, have worked well in combination with one another in controlled studies for vision. Riboflavin may ultimately assist in the prevention and formation of cataracts in our eyes.[3] B2 has also been found to be absent in persons suffering from depression, indicating a need from supplementation in this populous. Riboflavin may also prevent and cure specific infections usually treated with popular antibiotics. [4, 5]

RDA and DRI defined for Riboflavin (RDA for riboflavin was revised in 1998):

Vitamin B2 Toxicities

There have been no reported toxicities from the ingestion of riboflavin; however, toxicity is likely to occur if ‘mega’ doses are administered to a patient intravenously, as in the case with parenteral nutrition.

Vitamin B2 Deficiencies

As with many water-soluble vitamins, a deficiency of B2 is not likely to occur. Deficiencies of riboflavin usually arise when persons decrease milk consumption or when there is a significant change or inadequacy in daily diet. Tissue changes are the most common introductory signs of a Vitamin B2 deficiency. Signs and symptoms include:

• Cheilosis- cracks in the corners of the mouth and stomatitis, or the inflammation of the soft tissues of the mouth

• Glossitis- changes in the tongue, usually resulting in the tongue becoming smooth and purple colored.

Another sign of deficiency is the increased vascularization of the corners of the eyes. This causes the eye to fatigue easily, redden, be light sensitive, and to consistently have a burning sensation.