Vitamin B2 (Riboflavin)

A water soluble vitamin (meaning it cannot be stored for later use), vitamin B2 (riboflavin) is required by the body to convert vitamin B6 and folate into useable forms.

Vitamin B2 (riboflavin) benefits

Aside from allowing the body to properly develop (from healthy skin to the lining of the digestive tract) and it's role in red blood cell production, vitamin B2 (riboflavin) also lends a hand in releasing energy from carbohydrates. It is also an antioxidant, meaning it plays a part in fighting free radicals which damage cells and may contribute to the aging process as well as heart disease and cancer.

Vitamin B2 (riboflavin) may also aid in the prevention of cataracts (damage to the lens of the eye) which may result in "cloudy vision". It may also reduce the frequency of migraines experienced by migraine sufferers as well as the length they experience them for.

Sources of vitamin B2 (riboflavin)

Found in a multitude of food sources, vitamin B2 (riboflavin) is located in dairy products, lean meats, legumes (beans), and green leafy vegetables like broccoli, Brussels sprouts, and spinach. It can also be found in enriched flour and bread products.

Recommended amounts

Set forth by the National Academy of Sciences, the recommended daily allowances (RDAs) for vitamin B2 (riboflavin) are below.

Table 1: Recommended Dietary Allowances (RDAs) for vitamin B2 (riboflavin)1
Age Amount
0-6 months 0.3mg/day (adequate intake)
7-12 months 0.4mg/day (adequate intake)
1-3 years 0.5mg/day
4-8 years 0.6mg/day
9-13 years 0.9mg/day
Males 14+ years 1.3mg/day
Females 14-18 years 1.0mg/day
Females 19+ years 1.1mg/day
Pregnant females 1.4mg/day
Nursing females 1.6mg/day

Vitamin B2 (riboflavin) deficiency

Most citizens in developed countries do not experience vitamin B2 (riboflavin) deficiencies. For those that do not receive adequate amounts in their daily food intake, symptoms of a vitamin B2 (riboflavin) deficiency may include: reduced growth, anemia (low red blood cell count), mouth or lip sores, skin disorders, sore throat, or swelling of mucus membrane. Additional effects one may experience are a swollen or magenta-colored tongue, eye fatigue, and a sensitivity to light.

Sources:
1Vitamin B2 (Riboflavin) - http://www.umm.edu/altmed/articles/vitamin-b2-000334.htm

Riboflavin - http://ods.od.nih.gov/factsheets/vitamina/

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