Riboflavin is a water-soluble B vitamin with a vital role in growth, red blood cell production, and energy metabolism. Because riboflavin is unstable with light exposure and alkaline conditions (baking soda), riboflavin-containing foods should not be stored in glass containers, exposed to light. I like to reiterate that nutrients work in synergy to promote health so seeking out a balanced diet is key to optimization. Riboflavin is no exception in this regard, working with other B vitamins to promote energy production as well as the metabolism of folic acid, and vitamin B6.
Food Sources:
Riboflavin is found in meats (especially liver), green vegetables, enriched flour and cereals, milk and eggs.
Optimizing absorption of riboflavin in the diet:
Delayed gastric emptying improves uptake of riboflavin which means a diet high in fiber, is beneficial. The presence of bile will also enhance absorption so including some healthy fat in the diet will help ensure this. Factors that interfere with digestion and absorption of flavors include alcohol consumption, caffeine and other minerals that can compete with its absorption including copper, zinc and iron.
How much do we need?
Adult females need 1.1 mg/d while males need 1.3 mg/d. Certain groups may be more at risk of low intakes. These groups include school children, the elderly, athletes, pregnant and lactating women, and infants. Some studies report that vigorous exercise may deplete riboflavin which is something to be aware of.
Riboflavin deficiency:
Having a riboflavin deficiency is rare and usually secondary to other diseases. Symptoms of deficiency include dermatitis, neuropathy, anemia, weakness and fatigue. Hypothyroidism, some drugs and alcohol may cause a deficiency.
