Why do I need Vitamin B2?

Vitamin B2 is a water-soluble vitamin that breaks down food components, absorbs other nutrients and maintains body tissues.

A basket of food mushrooms - Vitamin B2

As with all water-soluble vitamins, you need to get this nutrient in your diet on a regular basis, since it is not stored in the body.

RECOMMENDED DIETARY ALLOWANCE (RDA)

  • Adult women—1.1 mg/day
  • Adult men—1.3 mg/day

VITAMIN B1 PROVIDES SUPPORT FOR

  • Adrenal hormone production
  • Energy production
  • Fetal development
  • Hair
  • Liver function
  • Mucous membranes in the digestive system
  • Muscle function
  • Nerves
  • Preventing oxidative damage
  • Skin
  • Vision

CONDITIONS AND SYMPTOMS CAUSED BY A DEFICIENCY OF VITAMIN B1

  • Conjunctivitis
  • Cracked lips
  • Dry skin
  • Fluid in mucous membranes
  • Inflammation of the mouth lining
  • Inflammation of the tongue
  • Iron-deficiency anemia
  • Light sensitivity and itchy, watery or bloodshot eyes
  • Mouth ulcers
  • Red lips
  • Scrotal dermatitis
  • Slow wound healing
  • Sore throat

HEALTH CONDITIONS ASSOCIATED WITH TOXICITY (too much)

It is rare to overdose on riboflavin because it isn’t stored. Since it can interfere with some medications, check with your doctor before supplementing.

RISK FACTORS (Conditions or behaviors that increase the risk of deficiencies)

  • Alcohol consumption
  • Some drugs may reduce absorption.

BEST SOURCES OF VITAMIN B2 

  1. Beef liver
  2. Lamb
  3. Milk
  4. Plain yogurt
  5. Mushrooms
  6. Spinach
  7. Almonds
  8. Sun-dried tomatoes
  9. Wild salmon
  10. Eggs

CAUTIONS

  • B2 supplements may interact with some drugs.
  • Cooking foods in water diminishes vitamin B1; either drink the water or steam rather than boil your food.
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