What is Vitamin B2?

Vitamin B2 is also known as Riboflavin and like other B-Complex vitamins is water-soluble. This means the body absorbs the vitamin but is only able to store tiny amounts – and not enough for what the body needs.

It is transported through the blood stream with any excess flushed away in the urine or through sweat and bile.

We need a daily intake of Vitamin B2 which is normally present in some form or another in a variety of common foods and drinks.

Why We Need Vitamin B2

• Like other B vitamins, Vitamin B2 is necessary for the release of fuel in the form of glucose from food (carbohydrates). This is what provides us with energy for normal, everyday living. The more carbohydrates we eat, the more vitamin B the body needs to break it down.
• It also plays a role in metabolizing fats and proteins for our body to use or store as it sees fit.
• It helps protect the nervous system and maintains mucous membranes – the mucus layer that lines and protects areas in the body such as the respiratory tract.
• Vitamin B2 is needed in order to produce red blood cells and antibodies, and it is also required for cell respiration and growth.
• The riboflavin coenzymes are also important for the transformation of vitamin B6 and folic acid into their respective active forms, and for the conversion of tryptophan into niacin.

Vitamin B2 Deficiency

A vitamin B2 deficiency is unlikely if you consume a healthy balanced diet which includes foods containing vitamin B2.

Medical conditions that affect the body’s ability to effectively absorb nutrients, not being able to use the vitamin, or an increase in the excretion of the vitamin from the body may all result in a vitamin B2 deficiency.

Physical symptoms of a deficiency could include cracked and red lips, inflammation of the lining of the mouth and tongue, mouth ulcers, dry and scaling skin. The eyes can become bloodshot, burning, itching and sensitive to bright light.

A lack of riboflavin in the body can also lead to dry or oily hair, split nails, and stomach problems.

Will Too Much Vitamin B2 Harm Me?

As Vitamin B2 is a water-soluble vitamin, there is little chance of overdosing on it or it reaching toxic levels. Excessive amounts will merely be flushed away with the urine. Prolonged excess of riboflavin in the body however, could result in stomach problems, and consuming more than 10 mg per day can actually promote damage to the eye from the sun.

Vitamin B2 to Treat Various Health Conditions

As with most of the B Vitamins, they tend to provide health benefits when consumed together and with other vitamins and minerals. A lack of Vitamin B2 can be identified more easily.

Studies have shown that Vitamin B2 could prevent or treat the following health conditions:

• Headaches and migraines.
• Sight problems including light sensitivity and particularly cataracts. Although more research is needed to fully substantiate these claims.
• Children with sickle-cell anemia.

How Much Vitamin B2 Do I need?

As with any recommended intake of vitamins and minerals, it all depends on things like your sex, age weight, current medications etc. There is not a ‘one size fits all’ requirement.

For men, the average consumption is between 1.0 and 1.5 milligrams a day.

For women the average consumption is between 0.8 and 1.2 milligrams a day.

Foods Rich in Vitamin B2

Since Vitamin B2 is a water-soluble vitamin, we need to consume it on a daily basis.

The following foods are good sources of Vitamin B2

• Asparagus
• Broccoli
• Okra
• Dairy products like milk, cottage cheese, yogurt and eggs are a good source of Vitamin B2. You can get nearly 30% of your daily riboflavin Vitamin B2 requirement from one (250ml) glass of milk.
• Fish
• Brewer’s yeast
• leafy green vegetables
• Whole grain cereals
• Almonds
• Wild rice
• Soybeans
• Spinach

No one food contains 100% of your recommended daily intake, and so it is important to eat a varied and balanced diet.

Storing and Cooking Vitamin B2 Rich Foods

Riboflavin is destroyed by light, so food containing riboflavin should be stored in dark, cool places to protect its riboflavin content.

Although riboflavin is not destroyed by heat, much of it can be lost due to boiling or being soaked. Roasting, steaming or microwaving will preserve more riboflavin than any other cooking method.

Vitamin B2 Supplements

If you feel that you are not consuming enough foods containing Vitamin B2, you can easily top up your levels with a daily supplement. However, it is advisable to take a B-Complex vitamin which incorporates all the B vitamins so that you don’t have an imbalance of one B vitamin over the others.

A good supplement is the B-50 Complex by Natures Way. It contains 50 mg’s of all the B-Complex vitamins, which is almost the entire US RDA.