- Vitamin B2 helps in converting carbohydrate into energy and this energy is utilised by the body
- It is very useful for normal tissue respiration
- It works as an antioxidant by fighting damaging particles in the body known as free radicals
- Good for skin, nails and eyes
- Riboflavin is also needed to help the body change vitamin B6 and folate into forms it can use
The best sources of riboflavin include brewer's yeast, almonds, organ meats, whole grains, wheat germ, wild rice, mushrooms, soybeans, milk, yogurt, eggs, broccoli, Brussels sprouts, and spinach. Flours and cereals are often fortified with riboflavin.
Riboflavin is destroyed by light, so food should be stored away from light to protect its riboflavin content. While riboflavin is not destroyed by heat, it can be lost in water when foods are boiled or soaked. During cooking, roasting, and steaming preserves more riboflavin than frying or scalding.
- Men 19 years and older: 1.3 mg (RDA)
- Women 19 years and older: 1.1 mg (RDA)
- Pregnant women: 1.4 mg (RDA)
- Breastfeeding women: 1.6 mg (RDA)
B2 Riboflavin deficiency is more likely to have depression. Mixed with extensive alcohol use, people with Vitamin B2 Riboflavin deficiency are much more likely to have alcohol depression and other harmful mental disorders. Long term Vitamin B2 Riboflavin deficiency can lead to oral-ocular-genital syndrome, photophobia, scrotal dermatitis, and angular cheilitis.
Who are Prone to deficiency
- Elderly people
- Patients who suffer from chronic liver disease
Common signs of Vitamin B2 Riboflavin deficiency include: cracked and red lips, inflammation of the lining of the mouth and tongue, mouth ulcers, cracks at the corners of the mouth, and a sore throat. Other symptoms which may accompany Vitamin B2.
Riboflavin deficiency are: dry and scaling skin, fluid in the mucous membranes, iron-deficiency anemia, and eye irritation (this can include bloodshot eyes, itchy eyes, watery eyes, and hypersensitivity to bright light).
There is little to no risk of vitamin B2 toxicity. Since it is water-soluble, extra amounts of the vitamin can easily be disposed of by the body via urine. Some possible reactions to extremely high doses of the vitamin could include itching, numbness, burning or tingling sensations, and being sensitive to light. Excessive vitamin B2 excreted through urine results in it being a bright, fluorescent yellow colour. Many who take a B vitamin supplement notice this.