Also known as vitamin B2, riboflavin is a water-soluble vitamin required to produce two vital enzymes that help the body convert fats, carbohydrates and proteins into energy. It plays a key role in energy metabolism by supplying the body with the fuel it needs to stay alive. Without riboflavin, the other B vitamins are not activated and cannot do their job, causing a chain of chemical reactions necessary for the healthy body to come to a halt.
Apart from energy metabolism, riboflavin is also needed for regulating red blood cell growth and maintaining a strong immune system. Under certain conditions, riboflavin is considered to be an antioxidant as it helps protect the body from free-radical damage. This valuable nutrient can also promote healthy hair, skin, nails and vision. Folate (a naturally occurring form of folic acid) and pantothenic acid (vitamin B5) are transformed by riboflavin into neurotransmitters crucial for thinking and memory. In fact, it has been shown that people with a high level of riboflavin perform better on memory tests.
Dairy products, eggs and meat contain significant amounts of riboflavin. Leafy green vegetables, whole grains and enriched grains also contain riboflavin. Even though a small amount of it is stored in the kidneys and liver, since riboflavin is a water-soluble vitamin, is must be replaced daily as most of it is excreted from the body through urination and sweat. For this reason and the fact that riboflavin works together with vitamins B1, B3 and B6, it is often taken as a B-complex supplement. Because riboflavin is found in many common foods, deficiency of this vitamin is rare. However, those who take oral contraceptives or regularly consume alcohol may especially want to supplement riboflavin in their diet since these substances decrease the amount of riboflavin in the body. Also, the elderly and those who are lactose intolerant may consider taking extra riboflavin to ensure sufficient absorbance of the vitamin.
References:
(1) http://en.wikipedia.org/wiki/Riboflavin
(2) http://www.vitaminstuff.com/vitamin-b2-riboflavin.html
(3) http://www.puritan.com/pages/healthnotes.asp?
languri=eng&org=nbty&ContentID=2925007
