B2 – Riboflavin
Part of Vitamin B Complex.
Function
Riboflavin is necessary for normal vision, skin health, hair and nails. Essential for the utilization of energy from food, especially fats and proteins. Important for fetus development, pregnancy and nursing. It is needed to activate vitamin B6 (pyridoxine) and helps to create niacin and assists the adrenal gland.
Vitamin deficiency
Cracks and sores at the corners of the mouth, eye disorders, red eyes, inflammation of the mouth and tongue, skin lesions, dermatitis, dizziness, hair loss, insomnia, light sensitivity, poor digestion, retarded growth and slow mental responses, burning feet
Extra vitamin B2 might be needed when consuming alcohol, antibiotics and birth control pills or doing strenuous exercise. If you are under a lot of stress or on a calorie-restricted diet, this vitamin could also be of use.
Those at risk of deficiency include the elderly, those with chronic illnesses, and women on oral contraceptives. Some antibiotics, anti-depressants, and anti-gout drugs also decrease riboflavin levels in the body and lead to riboflavin deficiency symptoms.
Food sources
Milk, meat (particularly liver), eggs, spinach, broccoli, mushrooms, oysters, clams
Examples of therapeutic usage (not always proven effective or safe)
Autism in combination of magnesium
Toxic dose – symptoms
If vitamin B2 is taken orally it is not toxic because of its low solubility, which keeps it from being absorbed in dangerous amounts from the gut. If vitamin B2 is taken in large quantities, a bright yellow discoloration of the urine is seen, but this is harmless although caution may be warranted.
AIs (Adequate Intakes)
| Infants 0-6 months 7-12 months |
Milligrams per Day 0.3 0.4 |
RDAs (Recommended Dietary Allowances)
If taking a B2 supplement, make sure that the B6 amount is nearly the same.
| Children 1-3 years 4-8 years |
Milligrams per Day 0.5 0.6 |
| Males 9-13 years 14-18 years 19-30 years 31-50 years 50-70 years > 70 years |
- 0.9 1.3 1.3 1.3 1.3 1.3 |
| Females 9-13 years 14-18 years 19-30 years 31-50 years 50-70 years > 70 years |
- 0.9 1.0 1.1 1.1 1.1 1.1 |
| Pregnancy < 19 years 19-30 years 31-50 years |
- 1.4 1.4 1.4 |
| Lactation < 19 years 19-30 years 31-50 years |
- 1.6 1.6 1.6 |
Source: USDA Dietary Reference Intakes