Vitamin B2 Riboflavin and Effects of A Riboflavin Deficiency

Vitamin B2 - riboflavin is a necessary nutrient required for metabolism, cell growth and red blood cell production. It also helps maintain the bodies digestive mucus membranes , and aid in the absorption of iron as well as with the bodies storage of other B vitamins. Symptoms of riboflavin deficiency all effect the eye – sensitivity to light, tearing and itchy can be symptoms as well as soreness of the mouth and cracked skin at the mouth.

How Much Do You Need?

The RDA of B2 riboflavin is 1.6 mg for Males per day and 1.2 mg for females. However, this is the minimum requirement and supplementation can provide as much as 50 mg. There are no adverse side effects other than a bit more yellow color in the urine to do excretion of excess vitamin B. This is harmless.

Foods With B2 Riboflavin

This vitamin is found mostly in meats, especially organ meats and is also in eggs, milk, nuts and cheese, green leafy vegetables, whole grains, legumes, fish and yogurt. If you don't eat much of these foods or have poor nutritional habits to begin with, you may have a riboflavin deficiency although such deficiency is rare.

Are You At Risk For Riboflavin Deficiency?

Although riboflavin deficiency is rare in the US, certain lifestyles have more risk and may be wise to seek b2 - riboflavin supplementation. Individuals at risk of riboflavin deficiency include people who drink alcohol to excess, those who exercise heavily and those who do not eat any breads or grains. In addition, birth control pills, tetracycline and certain other drugs can cause a deficiency of this vitamin in the body.

Other Interesting Info

B2 riboflavin is used in promoting healthy hair, skin and nails and is particularly necessary if you eat a lot of protein (low carb dieters take note). It should be taken in a B complex and along with Vitamin C for best results. Be aware that light can destroy this vitamin so keep it stored in a dark place.

Of Interest