Is Riboflavin Bad For You?
Also Known As: vitamin B2
Short answer
Riboflavin is not bad for you. In fact, it’s an essential B vitamin that is required for the growth, development and normal function of our skin, blood cells, digestive lining and more.
Very healthy and numerous health benefits. A few harmful qualities may be associated, but only under certain circumstances such as an allergic reaction.
View Full Grading System
Category 'A'
Very healthy and numerous health benefits. Side effects are rare. Things rated an 'A+' are typically necessary for survival (for example, water).
Very healthy and numerous health benefits. A few harmful qualities may be associated, but only under certain circumstances such as an allergic reaction.
Very healthy and numerous health benefits. Harmful qualities may be associated, but aren't usually serious.
It is important to note that even the best things in life can become bad in immoderate amounts. So, although something may be rated an 'A+', overconsumption/overdoing can bring unwanted effects.
Category 'B'
Very beneficial to your health. Things rated a 'B+' may have a few harmful qualities to pay attention to.
Overall beneficial to your health. Things rated a 'B' may have some harmful qualities to pay attention to.
More beneficial to your health than not. However, harmful qualities are most likely associated and shouldn't be overlooked.
The main difference between category 'A' and category 'B' is the harmful qualities typically present in 'B' items. Serious side effects are usually uncommon, but are still possible and should be taken note of.
Category 'C'
Both beneficial and harmful qualities associated. Things rated a 'C+' are typically a bit more on the beneficial side. Still, moderation is important.
A fairly even ratio of beneficial and harmful qualities. Moderation is important. Very general topics that can lean towards both sides of the spectrum will be placed here as well. Rice, for example, can be good or bad depending on the type.
More harmful than beneficial. Side effects are common, especially when consumed/done excessively. Moderation is very important.
Category 'C' usually denotes to both good and bad qualities. When it comes to this category, it is important to keep this word in mind: moderation.
Category 'D'
Harmful to your health. Although benefits may be associated, the bad most likely outweighs the good. Moderation is very important.
Harmful to your health. A few benefits may be associated, but the bad outweighs the good. Moderation is extremely important.
Harmful to your health. Very few, if any, benefits are present. Things in this category should be avoided as much as possible.
Category 'D' is typically for things that are more harmful than beneficial. While consuming/doing something unhealthy once in a blue moon shouldn't hurt, we definitely recommend eliminating 'D' items as a regular part of your routine/diet.
Category 'F'
Category 'F' is for things that fail to bring anything beneficial to the table, and are very harmful to your health. We recommend completely avoiding anything in this category. Long-term side effects of 'F' items are usually very serious.
Category 'N'
'N' stands for neutral. Things placed into this category are generally (a) neither good nor bad for you, or (b) lack the necessary evidence to reach any conclusions.
Long answer
Riboflavin is a B-complex vitamin that enables the body to perform vital physiological functions. It helps you create energy by converting carbohydrates into glucose, and helping to metabolize fats and protein. Additionally, B vitamins are crucial for healthy tissue: your liver cells, digestive lining, skin, hair, and eyes.
Riboflavin is also a powerful antioxidant, which aids in the fight against harmful free radicals. Free radicals are damaging to your cells, and that destruction contributes to a number of aging and serious health conditions. Because of its antioxidant properties, riboflavin has been effectively used to treat cataracts, migraine headaches, and hyperhomocysteinemia.
So how can you ensure you’re getting enough riboflavin? Watch what you eat. Because like all B vitamins, riboflavin is water soluble... which means your body cannot store it. For this reason, you have to get enough of it in your daily diet. Fortunately, this is easy to do because it occurs naturally in so many foods. Riboflavin is found in leafy vegetables, kidneys, livers, legumes, mushrooms and dairy products like milk, cheese, and eggs. Additionally, many breakfast cereals and grains are fortified with vitamin B.
So what happens if you don’t get enough riboflavin? Severe riboflavin deficiency results in stomatitis, which causes painful swelling and chapping of the tongue, throat, lips and skin around the mouth. It also makes your eyes itchy and bloodshot, and they become incredibly sensitive to light. Most severely, riboflavin deficiency interferes with your body’s ability to absorb iron, which can result in anemia.
Fortunately, riboflavin deficiency is more common in third world countries than it is here in the United States. But it can happen, and the elderly are at a particularly higher risk.
If you’re not getting enough riboflavin in your diet, there are over-the-counter supplements that you can take. However, those do carry side effects of their own. In some cases, these supplements may cause your urine to change to a yellow-orange color. This does not indicate a serious problem, it is just an effect of how the vitamin is absorbed by the body. If you have to take riboflavin supplements in high dosages, you run the risk of more serious side effects, including diarrhea and increase in the frequency of urination.
Even though riboflavin is an essential nutrient, you should still talk to your doctor before starting a B-vitamin regimen. Certain drying or depression medications may react with riboflavin supplements, either decreasing or increasing how much is absorbed by your body.
Possible short-term side effects
- yellow-orange urine
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diarrhea
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increase in frequency of urination
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interaction with certain drying/depression medications
Commonly found in
- liver
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kidney
leafy vegetables
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legumes
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mushrooms
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dairy products
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breakfast cereals
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fortified grains
Benefits
- helps body create energy
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improves skin, eye, liver, digestive health
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fights free radicals
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treats migraines, cataracts, and hyperhomocysteinemia
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