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Vitamin B2, also called riboflavin, is a water-soluble vitamin present in most animal and plant tissues. It is one of the essential B vitamins, known to help support adrenal function, help calm and maintain a healthy nervous system, and facilitate key metabolic processes, including helping to turn food into energy.

Why is vitamin B2 necessary?
Riboflavin is involved in vital metabolic processes in the body, and is necessary for energy production and normal cell function and growth. It is also crucial in helping other B vitamins undergo the chemical changes that make them useful. Emerging research shows that riboflavin can act as an antioxidant, potentially helping to prevent cancer and prohibit cholesterol buildup by controlling the proliferation of harmful molecules known as free radicals.

Common diseases and illnesses that may be prevented or alleviated via riboflavin supplementation include anemia, anorexia/bulimia, cataracts, cognitive function (thinking and memory), depression, and migranes.

What are the signs of a deficiency?
Riboflavin deficiency (called ariboflavinosis) can appear at intakes of less than 0.5-0.6 mg/day. Too little riboflavin can cause weakness, throat swelling/soreness, a swollen tongue, skin cracking (including cracked corners of the mouth), dermatitis, and anemia. Riboflavin deficiency can also affect vision, including blurred vision and itching, watering, sore, or bloodshot eyes, as well eyes becoming light-sensitive and easily fatigued.

Particular groups may be especially susceptible to riboflavin deficiency, including the elderly, the chronically ill and alcoholics. Women who take birth control pills may also benefit from supplementation - the body's ability to absorb riboflavin is reduced when taking birth control pills.

How much, and what kind, does an adult need?
According to the National Institutes of Health (NIH), the Recommended Dietary Allowance (RDA) for is 1.0 mg for female adolescents between the ages of 14-18 years; 1.3 mg for male adolescents 14-18 years of age; 1.1 mg for female adults older than 18 years; and 1.3 mg for male adults older than 18 years. Pregnant women are recommended to take 1.4 mg, and women who are breast feeding should take 1.6 mg. People who are at a higher risk for riboflavin deficiency (see above) should talk with a physician for adequate dosages. Dr. Talebi recommends 50 mg as part of a B-50 complex in a daily multivitamin.