Helps to convert food into energy by working with enzymes to turn fats, proteins and carbohydrates into a form the cells can use. Deficiency is common. Vitamin B2 is easily destroyed by sunlight and a pint of milk left on doorstep can lose all of its riboflavin within a couple of hours.
How it works
Riboflavin promotes healthy growth and reproductive function, and may help with normal development of the foetus during early pregnancy. Vitamin B2 is needed to form hair, skin and nails, and for good vision. Riboflavin has antioxidant qualities and boosts your immune system by helping to form antibodies, blood proteins that seek out and destroy foreign substances. A lack of riboflavin can stop vitamin B6 from working.
Deficiency symptoms
- Itchy eyes, sensitive to bright lights
- Eczema
- Mouth ulcers, cold sores and cracked lips
- Hair loss
Essential for energy production, riboflavin helps to boost the immune system and rid your body of toxins.
Remedies
Eye problems Vitamin B2 helps protect against cataracts, benefits vision and eases eye strain.
Concentration and alertness People who have a good intake of Vitamin B2 are more likely to perform well in tests that measure mental functioning.
Female problems Riboflavin helps convert vitamin B6 into its active form and is usually included in supplements designed to relieve premenstrual syndrome or menopausal disorders.
Cracked, sore lips Vitamin B2 reduces inflammation of the tongue and lips, and mouth sores.
Supplements
Multivitamin tablets usually contain 1.6mg of vitamin B2 which is sufficient for the average person to remain healthy and avoid deficiency. Slightly higher amounts are needed during pregnancy, breastfeeding and during times of stress (including anxiety, overwork, disease and after surgery). Levels of up to 50mg can be taken and even higher doses may be prescribed for conditions such as migraine. Selenium improves absorption from the intestines. Women taking oral contraceptives, those who exercise regularly, diabetics, vegans, older people and heavy drinkers may need to increase their daily intake of riboflavin.
Precautions
Vitamin B2 is non-toxic but excess results in bright yellow-green urine. People prone to cataractys should not take more than 10mg of riboflavin daily.
VITAL FACTS
Vitamin B2 (Riboflavin)
Main functions
- Promotes healthy skin, hair and nails
- Benefits vision
- Helps convert food into energy
- Antioxidant
- Boosts immunity
Sources
You would need to eat two large bowls of fortified breakfast cereal with skimmed milk to obtain the RDA of riboflavin, Vitamin B2 dissolves in cooking liquids but it is not destroyed by heat. Store foods in a dark place to prevent riboflavin being destroyed by sunlight.
- Yeast extract
- Whole grains
- Liver
- Fortified breakfast cereals
- Cheese
- Milk
- Green, leafy vegetables.
Recommended daily allowance (RDA): 1.6mg
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