Vitamin B2 - riboflavin

Riboflavin (vitamin B2) is manufactured in the body by the intestinal flora and is easily absorbed, although very small quantities are stored, so there is a constant need for this vitamin.

Vitamin B2 - riboflavin - is required for

It is required by the body to use oxygen and the metabolism of amino acids, fatty acids, and carbohydrates. Riboflavin is further needed to activate vitamin B6 (pyridoxine), helps to create niacin and assists the adrenal gland. It may be used for red blood cell formation, antibody production, cell respiration, and growth.

It eases watery eye fatigue and may be helpful in the prevention and treatment of cataracts. Vitamin B2 is required for the health of the mucus membranes in the digestive tract and helps with the absorption of iron and vitamin B6.

Although it is needed for periods of rapid growth, it is also needed when protein intake is high, and is most beneficial to the skin, hair and nails.

Deficiency of vitamin B2

A shortage of this vitamin may manifest itself as cracks and sores at the corners of the mouth, eye disorders, inflammation of the mouth and tongue, and skin lesions.

Dermatitis, dizziness, hair loss, insomnia, light sensitivity, poor digestion, retarded growth, and slow mental responses have also been reported. Burning feet can also be indicative of a shortage.

Dosage

The dosage underneath is the Recommended Dietary Allowance (RDA), but be aware that this dosage is the minimum that you require per day, to ward off serious deficiency of this particular nutrient. In the therapeutic use of this nutrient, the dosage is usually increased considerably, but the toxicity level must be kept in mind.

Male 1,6 mg per day and female 1.2 mg per day although 50 mg is mostly recommended for supplementation.

Toxicity and symptoms of high intake

The limited capacity to absorb orally administered riboflavin precludes its potential for harm. Riboflavin intake of many times the RDA is without demonstrable toxicity.

A normal yellow discoloration of the urine is seen with an increased intake of this vitamin - but it is normal and harmless.

Best used with

Riboflavin is best taken with B group vitamins and vitamin C. 

But please note - if taking a B2 supplement make sure that the B6 amount is nearly the same.

When more may be required

Extra might be needed when consuming alcohol, antibiotics, and birth control pills or doing strenuous exercise.

Please note that it is extremely important to obtain an accurate diagnosis before trying to find a cure.  Many diseases and conditions share common symptoms: if you treat yourself for the wrong illness or a specific symptom of a complex disease, you may delay legitimate treatment of a serious underlying problem.  In other words, the greatest danger in self-treatment may be self-diagnosis. If you do not know what you really have, you can not treat it! Knowing how difficult it is to weed out misinformation and piece together countless facts in order to see the "big picture", we now provide simple online access to The Analyst™.  Used by doctors and patients alike, The Analyst™ is a computerized diagnostic tool that sits on a vast accumulation of knowledge and research.  By combining thousands of connections between signs, symptoms, risk factors, conditions and treatments, The Analyst™ will help to build an accurate picture of your current health status, the risks you are running and courses of action (including appropriate lab testing) that should be considered.  Vitamin B2 (riboflavin) is an orange-yellow crystal that is stable to heat, acid and oxidation. It is, however, sensitive to light, especially ultraviolet light (as in sunlight). Therefore, foods containing even moderate amounts of riboflavin - for example, milk - need to be protected from sunlight. Only a little of the B2 in foods is lost in the cooking water. Vitamin B2 is easily absorbed from the small intestine into the blood which transports it to the tissues. Excess intake is eliminated in the urine, which can give it a yellow-green fluorescent glow, commonly seen after taking B-complex 50mg or 100mg supplements. Riboflavin is not stored in the body, except for a small quantity in the liver and kidneys, so it is needed regularly in the diet. Intestinal bacteria produce varying amounts of riboflavin, so it is unclear what different people’s needs for B2 are. This may minimize the degree of riboflavin deficiency, even with diets low in riboflavin intake. Though there are many deficiency symptoms possible with low levels of B2 in the body, no specific serious deficiency disease is noted for riboflavin, as there is for vitamins B1 and B3 (niacin). Riboflavin-5-phosphate, a form of riboflavin, may be more readily assimilated by some people. Sources Riboflavin is found in many of the foods that contain other B-vitamins, but it is not found in high amounts in very many foods. For this reason, dietary deficiency is fairly common, and supplementation may help prevent problems. Brewer’s yeast is the richest natural source of vitamin B2. Liver, tongue, and other organ meats are also excellent sources. Oily fish, such as mackerel, trout, eel, herring, and shad, have substantial levels of riboflavin, too. Nori seaweed is a fine source. Milk products have some riboflavin, as do eggs, shellfish, millet and wild rice, dried peas, beans, and some seeds such as sunflower. Other foods with moderate amounts of riboflavin are dark leafy green vegetables, such as asparagus, collards, broccoli, and spinach, whole or enriched grain products, mushrooms, and avocados. Lower levels of vitamin B2 are found in cabbage, carrots, cucumbers, apples, figs, berries, grapes, and tropical fruits. There are no known toxic reactions to riboflavin, though high doses may cause losses - mainly from the urine - of other B-vitamins.

If you are under a lot of stress or on a calorie-restricted diet, this vitamin could also be of use.

Enemy of nutrient of vitamin B2

Riboflavin is sensitive to light.

Other interesting points

This nutrient is of use in the health of hair, nails and skin.

Food sources of vitamin B2

Organ meats, nuts, cheese, eggs, milk and lean meat are great sources of riboflavin, but is also available in good quantities in green leafy vegetables, fish, legumes, whole grains, and yogurt.