Vitamin B2 - Riboflavin

Vitamin B2 – Riboflavin is also sometimes called Vitamin G and is used by the body to metabolize amino acids, fatty acids and carbohydrates. It also is used in cell growth and is helpful in the production of red blood cells. In order for Vitamin B6 to work, riboflavin must be present. Vitamin B2 helps maintain healthy mucus membranes and aids in digestion. It is though to ease eye fatigue and may help prevent cataracts. B2 is essential for healthy skin, hair and nails.

Vitamin B2 Food Sources

Foods containing Vitamin B2 include brewers yeast , nuts, fish, meats, cheese, eggs, green leafy vegetables, whole grains and yogurt.

Dosage

Minimum USRDA for Riboflavin is 1.6 mg per day for men and 1.2 for women. Keep in mind that this is the bare minimum you need to survive and supplements usually contain more than this amount.

Side Effects

Taking too much of vitamin B2 may result in a yellow discoloration in the urine, this, however is harmless. Since this vitamin is excreted in the urine, it is rare to see it build up to toxic levels in the body.

Symptoms of Vitamin B2 Deficiency

Since vitamin B2 is vital for proper skin function, a deficiency may show up as cracks in the skin near the mouth or skin lesions. Other symptoms include eye problems, dermatitis, inflammation in the mouth, dizziness, loss of hair, and even insomnia. Of course these can be symptoms of many disorders so please see your physician if you experience them.

Other Considerations

Vitamin B2 and B6 should be taken in equal amounts and also with other B vitamins as well as vitamin C. Riboflavin is light sensitive so keep all foods and supplements in a dark spot. People with excessive alcohol consumption, using birth control pills, or taking antibiotics may need to take more vitamin B2.