The second B-complex to be discovered was  vitamin B2, or riboflavin.  A yellow-orange, water-soluble compound, riboflavin is part of two enzymes that are essential for tissue respiration and the metabolism of carbohydrates, amino acids and fats.

Many people may be marginally deficient in B2 as a result of taking antibiotics, oral contraceptives or alcohol, all of which depleted or interfere with the absorption or utilization of riboflavin.  Symptoms of severe riboflavin deficiency include depression, loss of appetite and decreased sensitivity to touch, as well as red and swollen lips, mouth and tongue.  Deficiency can also lead to vitamin B2 anemia, which is thought to occur either because the deficiency inhibits red blood cell production, or because it causes the cells to die too early.

In a recent study conducted at the University of Liege, researchers found that a high daily dose of vitamin B2 may also be helpful in preventing migraine headaches.  Researchers reported that the 55 patients receiving 400 mg of B2 daily for three months reported 37 percent fewer migraines.

The RDI for vitamin B2 is 1.7 mg per day for men and women, and 2 mg for pregnant and lactating women, but optimal daily intake is 25 to 300 mg for men and women.  Foods naturally high in riboflavin include cheese, yogurt, eggs, poultry, fish, spinach and beans.  Other good sources include nuts, broccoli, currants and avocados.  Although the vitamin is stable when heated, it is easily destroyed by light, making supplements a viable alternative, particularly for alcoholics or those with absorption difficulties.

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