All About Vitamins

Vitamin B2 (Riboflavin)
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Why vitamin B2 (riboflavin) is good for you

Vitamin B2 (riboflavin) is necessary to produce energy inside the cells. Vitamin B2 (riboflavin) is also vital to make two of the enzymes that are necessary for releasing energy from the fats, proteins and carbohydrates in food ingested. Basically, vitamin B2 (riboflavin) is required to keep the body alive!

Vitamin B2 (riboflavin) regulates cell growth and reproduction as well as helping to make healthy red blood cells. Vitamin B2 (riboflavin) helps the immune system stay healthy and vitamin B2 (riboflavin) may even help memory.

The most important role that Vitamin B2 (riboflavin) has, is in cell respiration – to ensure each and every cell inhales oxygen and exhales carbon dioxide in order for the cell to stay alive and healthy. Vitamin B2 (riboflavin) also helps cells use energy better

 

Important vitamin B2 (riboflavin) facts

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Groups at risk of vitamin B2 (riboflavin) deficiency

Talk to a medical professional about vitamin B2 (riboflavin) supplements BEFORE taking them.

 

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Symptoms of vitamin B2 (riboflavin) deficiency

Since small amounts of vitamin B2 (riboflavin) are stored in the kidneys and liver, it may take 3-4 months for a deficiency to show up.

Deficiency of vitamin B2 (riboflavin) is especially marked in people who are stressed, as the body uses up the reserves more quickly and deficiency can occur as a result.


Early deficiency symptoms are:

 

Vitamin B2 (riboflavin) and health

Talk to a medical professional about vitamin B2 (riboflavin) supplements BEFORE taking them

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Vitamin B2 (riboflavin) in food

FOOD AMOUNT
Vitamin B2 (mg)
Beef liver
85g
3.60
Milk, low fat
1 cup
0.52
Yoghurt, low fat
1 cup
0.49
Cottage cheese, low fat
1 cup
0.42
Pork, roasted
85g
0.30
Egg
1 large
0.26
Mushrooms, cooked
½ cup
0.23
Wheatgerm
¼ cup
0.23
Almonds, dry roasted
28g
0.22
Avocado
1 medium
0.22
Spinach, cooked
½ cup
0.21
Beef, mince
85g
0.20
Chicken breast
85g
0.16
Ice cream, vanilla
½ cup
0.16
Salmon, canned
85g
0.16
Cheese, Brie
28g
0.15
Sweet potato, baked with skin
1 medium
0.15
Asparagus, cooked
½ cup
0.13
Broccoli, cooked
½ cup
0.12
Peas
½ cup
0.12
Cheese, cheddar
28g
0.11
Chickpeas
1 cup
0.10
Kidney beans
1 cup
0.10
Cheese, Swiss
85g
0.10
Turkey Breast
85g
0.10
Bread, wholewheat
1 slice
0.05

 

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Vitamin B2 (riboflavin) recommended daily intake (RDI)

RDA lifestage age amount
  INFANTS 0-6mths
7-12mths
0.3mg
0.4mg
  CHILDREN 1-3yrs
4-8yrs
0.5mg
0.6mg
  CHILDREN 9-13yrs
male: 14-18yrs
female: 14-18yrs
0.9mg
1.3mg
1.0mg
  ADULTS male: 19-50yrs
female: 19-50yrs
1.3mg
1.1mg
  SENIORS male: 51+yrs
female: 51+yrs
1.3mg
1.1mg
  PREGNANT   1.4mg
  LACTATING   1.6mg
 
TOLERABLE UPPER LIMIT
no information available
 
TOXIC LEVELS Essentially non-toxic to humans


The tolerable upper limits should only be taken for short periods and only under medical supervision.

 

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Vitamin B2 (riboflavin) works best with

NOTE: - if a Vitamin B2 supplement is being taken, ensure that the amount of Vitamin B6 supplement is nearly the same

 

Overdosage, toxicity and cautions for vitamin B2 (riboflavin)

Vitamin B2 (riboflavin) is non-toxic. There have been no known cases of vitamin B2 (riboflavin) toxicity recorded.



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references

 

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Last reviewed: 1 January 2009 || Last updated: 1 January 2009

 

NOTE: Mega doses of vitamins, minerals, amino acids, or other supplements cannot cure illnesses and in fact can be very dangerous and produce toxic side effects and interfere with medicine you are taking. Always ensure you consult your doctor before taking any type of nutrient supplement.
Disclaimer: This guide is not intended to be used for diagnostic or prescriptive purposes. For any treatment or diagnosis of illness, please see your doctor.

 

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