Vitamin B2 (Riboflavin) information, Benefits, Deficiency

Vitamin B2 (Riboflavin) Facts and Information

Vitamin B2 is also known as Riboflavin. It is water soluble and easily absorbed. The amount excreted depends on bodily needs and may be accompanied by protien loss. Riboflavin is an important component in FAD (flavin adenine dinucleotide) and FMN (flavin adenine mononucleotide). These two coenzymes are common helpers in the metabolism of fatty acids and glucose. They Like the other B vitamins it is not stored and must be replaced regularly through whole foods or supplements. Normally riboflavin is phosphorylated in the intestinal mucosa and adrenal cortical hormone plays a major role in this mechanism. Vitamin B2 can also work as an antioxidant in some cases.

Vitamin B2 is also known as vitamin G. It is measured in milligrams mg.

Unlike thiamine, riboflavin is not destroyed by heat, oxidation or acid.

Dosage of Vitamin B2

For normal adults, 1.2 to 1.6 mg. is RDA. Slightly higer amounts are suggested during pregnancy and lactation. Male 1.6 mg per day and female 1.2 mg per day although 50 mg is mostly recommended for supplementation.

Vitamin B2 increased need in stress situations. America's most common vitamin deficiency is riboflavin.

Benefits of Vitamin B2 (Riboflavin)

Vitamin B2 is helpful in several ways.

• Aid in growth and reproduction
• Promote healthy skin, nails and hair
• Keeps healthy mucous membranes linings together with vitamin A
• Keeps healthy brain and nervous system, skin, hair, and blood cells
• Essential for iron, pyridoxine, and niacin functions
• Could increase growth of body during development stages
• Help eliminate sore mouth, lips and tounge
• Benefit Vision, alleviate eye fatigue.
• Function with other substances to metabolize carbohydrates, fats and protiens.

Vitamin B 2 Deficiency Symptoms

The deficiency is a risk factor for developing preeclampsia in pregnancy in developing countries.
A deficiency of vitamin B 2 (riboflavin) may result in bloodshot eyes, abnormal sensitivity to light, itching and burning of the eyes, inflammation in the mouth, a sore and burning tongue, and cracks on the lips and in the corners of the mouth. Dermatitis, dizziness, hair loss, insomnia, light sensitivity, poor digestion, retarded growth, and slow mental responses have also been reported. Burning feet can also indicate deficiency of this vitamin.

Food Sources of Vitamin B2

Organ meats, nuts, cheese, eggs, milk and lean meat are great sources of riboflavin, but is also available in good quantities in green leafy vegetables, fish, legumes, whole grains, and yogurt. The riboflavin content of some common foods is given below: