| Vitamin B2 (Riboflavin) | ||||||||
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- Why vitamin B2 (riboflavin) is good for you
- Important vitamin B2 (riboflavin) facts
- Groups at risk of vitamin B2 (riboflavin) deficiency
- Symptoms of vitamin B2 (riboflavin) deficiency
- Vitamin B2 (riboflavin) and health
- Vitamin B2 (riboflavin) in foods
- Vitamin B2 (riboflavin) recommended daily intake (RDI)
- Vitamin B2 (riboflavin) works best with
- Overdosage, toxicity and cautions for vitamin B2 (riboflavin)
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
- Sunlight destroys vitamin B2 (riboflavin), so store foods such as milk, pasta, grains and vegetables in opaque containers or in a dark place
- Sun-dried fruits and vegetables do not contain much vitamin B2 (riboflavin)
- The faster vitamin B2 (riboflavin) is used, the more of it is needed. People who exercise, even moderately, need a little more
- Woman seem to need more vitamin B2 (riboflavin) than men
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Groups at risk of vitamin B2 (riboflavin) deficiency
- Athletes – need extra vitamin B2 (riboflavin) since they exercise a lot
- Diabetics – may be excreting a lot of vitamin B2 (riboflavin) in the urine
- Pregnant and breastfeeding mothers – much of the nutrients eaten are passed onto the child and extra may be needed each day to top up supplies of vitamin B2 (riboflavin)
- The elderly – may need more vitamin B2 (riboflavin) due to malabsorption and/or poor diet
- Lactose intolerance – if dairy products cannot be eaten due to a lactose intolerance, intake of vitamin B2 (riboflavin) may be low because milk and other dairy products have high levels of vitamin B2 (riboflavin)
- People taking tricyclic antidepressants – these type of anti-depressant medications can interfere with absorption of vitamin B2 (riboflavin), so extra vitamin B2 (riboflavin) may be required
- Women on birth control pills - women who regularly use the contraceptive pill may need to take supplementation of vitamin B2 (riboflavin), together with other B vitamins
Talk to a medical professional about vitamin B2 (riboflavin) supplements BEFORE taking them.
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:
- sores and cracks on the lips, especially around the corners
- scaly skin
- red eyes
- anaemia
Vitamin B2 (riboflavin) and health
- Preventing headaches – recent studies have shown that high daily doses of vitamin B2 (riboflavin) sharply reduced the number and severity of migraines for over 50% of the participants in the study
- Cataracts – there is debate as to whether vitamin B2 (riboflavin) supplements prevent cataracts from happening in the first place or whether vitamin B2 (riboflavin) causes or makes cataracts worse - do not use vitamin B2 (riboflavin) for this
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 |
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 |
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| TOXIC LEVELS | Essentially non-toxic to humans | ||
The tolerable upper limits should only be taken for short periods and only under medical supervision.
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.
references
- Bell, IR, Edman JS, Morrow FD, et al. Brief communication. Vitamin B1, B2, and B6 augmentation of tricyclic antidepressant treatment in geriatric depression with cognitive dysfunction. J Am Coll Nutr. 1992;11(2):159-163
- Breen C, Crowe A, Roelfsema HJ, et al. High-dose riboflavin for prophylaxis of migraine. Can Fam Physician 2003;49:1291-1293
- Food and Nutrition Board, Institute of Medicine. Pantothenic acid. Dietary Reference Intakes: Thiamin, Riboflavin, Niacin, Vitamin B-6, Vitamin B-12, Pantothenic Acid, Biotin, and Choline. Washington, D.C.: National Academy Press; 1998:357-373
- Office of Dietary Supplements USA - has the official USA RDI for all vitamins (these are also adopted by Australia), accessed 9 August 2005
- Osiecki, Henry, The Nutrient Bible 2002, BioConcepts Publishing
- Schoenen J, Jacquy J, Lenaerts M. Effectiveness of high-dose riboflavin in migraneprophilaxis. A randomized controlled trial. Neurology. 1998;50:466–470
- Yurdakok M, Erdem G, Tekinalp G. Riboflavin in the treatment of neonatal hyperbilirubinemia. Turk J Pediatr 1988;30(3):159-161
