Vitamin B2 (Riboflavin) - Benefits, Deficiency Symptoms And Food Sources

Vitamin B2, commonly called riboflavin, is one of eight water-soluble B vitamins. Like its close relative vitamin B2 (thiamine), riboflavin plays a crucial role in certain metabolic reactions, particularly the conversion of carbohydrates into sugar, which is "burned" to produce energy. Together, the eight B vitamins, often referred to as B complex vitamins, are also essential in the breakdown of fats and protein. In addition, B complex vitamins play an important role in maintaining muscle tone along the lining of the digestive tract and promoting the health of the nervous system, skin, hair, eyes, mouth, and liver.

Functions and benefits of Vitamin B2

Vitamin B2 is used to treat migraine headaches, cataracts, rheumatoid arthritis, and a number of skin disorders such as acne (acne rosacea), dermatitis, and eczema. In the treatment of anemia, adding Vitamin B2  to iron supplements has shown to increase its effectiveness.

Riboflavin aids in the metabolism of carbohydrates, fats, and proteins. It plays an important role in the growth and repair of joints, skin, hair, and nails. Carpal Tunnel Syndrome may benefit from a treatment program including this vitamin when combined with Vitamin B6. The body needs Vitamin B2 for reproduction and it also enhances the immune system's ability to fight disease.

Recommended Dosage for Vitamin B2

• Infants birth to 6 months: 0.3 mg (adequate intake)
• Infants 7 to 12 months: 0.4 mg (adequate intake)
• Children 1 to 3 years: 0.5 mg (RDA)
• Children 4 to 8 years: 0.6 mg (RDA)
• Children 9 to 13 years: 0.9 mg (RDA)
• Males 14 to 18 years: 1.3 mg (RDA)
• Females 14 to 18 years: 1 mg (RDA

Food sources of Vitamin B2

High levels of Vitamin B2 are found in the following foods: cheese, egg yolks, almonds, organ meats, whole grains, wild rice, soybeans, milk, spinach, mushrooms, almonds, and poultry. Vitamin B2 is usually added to cereals and flour products. Keep these foods stored away from light to protect vitamin content.

Deficiency Symptoms 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.