Riboflavin: An Overview

Riboflavin, also known as vitamin B2, is vital to the efficient functioning of normal cells including growth and production of energy. Put simply, riboflavin is a necessary cofactor for two main coenzymes associated with the electron transport chain. These two coenzymes are flavin adenine dinucleotide (FAD) and flavin mononucleotide (FMN).

Again, put simply, these two coenzymes function for proper maintenance of the electron transport chain. The electron transport chain exists within the mitochondria, the powerhouse of the cell, and serves to carry and transport electrons in a specific manner to produce adenosine triphosphate (ATP). ATP is the main molecular energy source utilized by your body.

Riboflavin and the Migraine Headache

Frequency, duration, and pain associated with migraine headaches are dependent upon the individual, as diet, lifestyle, and genetics are all contributory factors to the development of migraine headaches. Riboflavin is currently subject to research associated with the treatment of migraine headaches. As riboflavin is a precursor vitamin necessary for proper functioning of the electron transport chain, it is deduced that increased amounts of riboflavin may be capable of decreasing symptoms of the migraine headache. Migraine headaches are typically caused by decreased oxygen metabolism in impaired mitochondria localized to the brain.

There is currently limited evidence to this subject. Although findings are still in the preliminary stages, it is currently suggested that supplementation of riboflavin may be helpful in addition to other vitamins and minerals for migraine prevention and treatment.

How Much Riboflavin is Necessary?

Adult females require approximately 1.1 milligrams of riboflavin per day. Males have a slightly higher requirement at 1.3 milligrams per day. These values are only an average, and may vary based on individual needs. Children also have different dietary requirements of riboflavin.

Rich Food Sources of Riboflavin

There are many various foods that contain abundant amounts of riboflavin including dairy products, eggs, enriched/fortified cereals and breads, and green vegetables. The following is a generated list of food, required amounts, and micrograms of riboflavin delivered.

• Cereal: Look at nutritional values, most cereals are fortified with abundant amounts of riboflavin ranging from 0.5 – 2.5 milligrams.
• Skim Milk, 1 cup, 0.3 milligrams
• Egg, 1 large, 0.25 milligrams
• Almonds, 1 ounce, 0.2 milligrams
• Spinach, ½ cup, 0.2 milligrams
• Beef (cooked), 3 ounces, 0.15 milligrams
• Chicken (cooked dark meat), 3 ounces, 0.15 milligrams
• Salmon (cooked), 3 ounces, 0.1 milligrams
• Broccoli, ½ cup, 0.1 milligrams
• Asparagus, ½ cup, 0.1 milligrams
• Cheese (cheddar), 1 ounce, 0.1 milligrams

Riboflavin Deficiencies and Toxicity

Riboflavin deficiencies are uncommon, but do present with side effects upon occurrence; anemia, sores localized to the lips and mouth, weakness, certain skin disorders, and sore throat. Deficiencies in riboflavin are named ariboflavinosis. Currently, there are no known adverse toxic effects caused by vitamin B12. In excess amounts, as riboflavin is a water soluble vitamin, it is removed from the body through the urine. Excess amounts of riboflavin are associated with neon yellow colored urine.

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Sources:
http://www.webmd.com/migraines-headaches/features/prevention-future-of-migraine-therapy
http://www.mayoclinic.com/health/vitamin-B2/NS_patient-riboflavin
http://lpi.oregonstate.edu/infocenter/vitamins/riboflavin/