Vitamin B2 (Riboflavin): Sources, Benefits & Dosage

What happens when you have a riboflavin deficiency?

Almonds and other nuts are good sources of riboflavin, also called vitamin B2. (Image credit: Julio Ricco via Getty Images)

Vitamin B2, also known as riboflavin, is one of the eight B-complex vitamins. Like other B vitamins, it plays a role in energy production in the body, but also has many other important uses.

Vitamin B2 is a water-soluble vitamin that is flushed out of the body daily, so it must be restored each day. The best way to get this vitamin is by eating foods that are rich in riboflavin. Riboflavin is found in eggs, nuts, dairy products, meats, broccoli, brewer’s yeast, Brussel sprouts, wheat germ, wild rice, mushrooms, soybeans, green leafy vegetables and whole grain and enriched cereals and bread, according to the UK’s NHS website.

RIBOFLAVIN BENEFITS

Riboflavin is a vitamin that is needed for growth and overall good health. It helps the body break down carbohydrates, proteins and fats to produce energy, and it allows oxygen to be used by the body.

RIBOFLAVIN DEFICIENCY AND DOSAGE

(Image credit: ClusterX via Getty Images)

Deficiency of riboflavin is rare in developed countries because it is a vitamin found in many common foods. Some people are more prone to deficiency than others. “This is more common in people on extreme diets who are underweight or those with digestive problems such as celiac disease,” Dr. Kristine Arthur, internist at Orange Coast Memorial Medical Center in Fountain Valley, California, told Live Science. Teens, alcoholics and the elderly are also more susceptible to vitamin B2 deficiency because of poor diet.

Deficiency can cause anemia, sore throat, mouth or lip sores, inflammation of the skin and swelling of soft tissue in the mouth. These symptoms can show up after just a few days of deficiency, according to the American Journal of Clinical Nutrition.

The normal recommended daily allowance (RDA) of riboflavin is dependent on age, gender and reproductive status. “RDA is 1.3 milligrams daily for men and 1.1 mg for women. A higher dose of 3 mg per day can help to prevent cataracts. Higher doses up to 400 mg can be used to treat migraine headaches,” said Arthur. A cup of chopped kale has 0.1 mg, while a hard-boiled egg has 0.3 mg and a glass of whole milk has 0.4 mg, according to the U.S. Department of Agriculture. One cup (135g) of whole almonds has 1.4 mg of riboflavin.

As a supplement, riboflavin is usually included in multivitamins and B-complex vitamins. It also is available separately in doses of 25 mg, 50 mg and 100 mg. Relatively nontoxic, riboflavin is considered safe at high doses because excess is disposed of through the urinary tract. There may be some side effects from taking higher doses of B2, though. “Some people notice their urine turning yellow-orange in color and having diarrhea when taken in higher doses,” said Ross.

This article is for informational purposes only, and is not meant to offer medical advice. 

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Article Source: www.livescience.com

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Great Supplements with Vitamin B2 – Riboflavin

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