The details on amounts of Riboflavin per serving is available here
This article in Nature discusses the association between higher riboflavin and neurocognitive status. An argument can be made, that populations with high riboflavin diets probably tend to be more health conscious. However, looking at sources of riboflavin, much of it would be from foods that I'd not usually consider healthy.
The study looked at Riboflavin intake vs. Cognitive testing on 2893 individuals over age 60 years. The confidence interval on all 3 tests, and in combination seems to favor higher Riboflavin intake.
Additional articles support this data both in lab studies and older adults. A few links are below to interesting articles on this topic:
A newly released pre-print looking at Vitamin B's and neurocognition is available here
Their conclusion was: Over a median follow-up of 15.4 years, 887 cases of disabling dementia were identified. Riboflavin intake was inversely associated with risk of disabling dementia among men and women; comparing the highest and lowest quartiles, multivariable hazard ratios and 95% CIs were 0.55 (95% CI 0.39–0.78; P for trend < 0.001) in men and 0.51 (0.39–0.68; P for trend < 0.001) in women. A similar inverse association was observed for vitamin B12 intake among men, and folate intake among women, with multivariable hazard ratios and 95% CIs of 0.69 (0.49–0.98; P for trend = 0.04) and 0.66 (0.49–0.88; P for trend = 0.0008), respectively.
It would seem pretty sensible to make sure riboflavin is adequately represented in your diet.
As an aside, it really hasn’t been on my list of things I recommend for decreasing homocysteine, but in combination with folate especially for individuals with an MTHFR 67711 genotype (you can self test on EmpowerDx or have me order this) seems to be helpful at lowering homocysteine.
One of the physician AI sites call Vera-Health.ai seems to agree that it can decrease homocysteine. Their summary is below.
Riboflavin, or vitamin B2, can indeed decrease homocysteine levels, particularly in individuals with specific genetic backgrounds. The relationship between riboflavin and homocysteine is significantly influenced by the methylenetetrahydrofolate reductase (MTHFR) C677T polymorphism. Individuals with the MTHFR 677TT genotype often have elevated homocysteine levels due to reduced enzyme activity, which is dependent on riboflavin as a cofactor.
Research indicates that riboflavin supplementation can lead to a significant reduction in homocysteine levels in these individuals. For instance, a study demonstrated a 22% reduction in homocysteine levels with riboflavin supplementation in subjects with the MTHFR 677TT genotype, especially those with low baseline riboflavin status. The effect of riboflavin is further modulated by folate status. In individuals with low folate levels, riboflavin can have a more pronounced effect on reducing homocysteine concentrations. This is because riboflavin acts as a cofactor for MTHFR, which is crucial for converting homocysteine to methionine, a process that also requires folate.
However, the impact of riboflavin on homocysteine levels in the general population or those without the MTHFR 677TT genotype is less clear. Some studies suggest that riboflavin alone may not significantly lower homocysteine levels unless combined with folate supplementation. In populations with adequate riboflavin and folate status, the effect of riboflavin on homocysteine might be minimal.
In summary, riboflavin can decrease homocysteine levels, particularly in individuals with the MTHFR 677TT genotype and low folate status. Its efficacy in the general population without these specific genetic and nutritional factors is not well-established.
In conclusion, it would seem sensible to be at the US RDA of 1.3 mg for men and 1.1 mg for women daily. The cost effective supplement from Life-Extension, BioActive Complete B-Complex has 75 mg. Excessive amounts simply are urinated out, as it is water soluble.
Disclaimer:
This blog provides general education only and should not be used to diagnose or replace the advice of a qualified medical professional.
This content is not intended to be a substitute for consultation with a qualified and licensed physician or another medical provider.
Readers should consult a medical professional for advice, diagnosis and treatment relating to their individual case.
You should discuss any supplement/medication being considered with your medical professional before starting it.
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