Facts About Vitamins

Vitamin B2 (Riboflavin) - Facts about vitamin B, the best natural sources and recommended daily allowance

Vitamin B2 also known as riboflavin is a water-soluble vitamin of the vitamin B complex which plays an important role in biochemical oxidation and reductions and like other B vitamins, riboflavin also plays a crucial role in metabolism. Riboflavin maintains healthy skin, hair and nails. Deficiency of vitamin B2 causes fissures in the corners of the mouth, inflammation of the tongue, irritation of the eyes, weakness, skin irritation (dermatitis) and throat swelling/soreness. Riboflavin deficiency is also believed to increase the risk for anemia, cataracts, depression and esophageal cancer.

The best sources of riboflavin are liver, almond, cottage cheese, eggs, meat, fish, milk and whole grains. Unlike vitamin B1, riboflavin is resistant to heat and acid but it is very sensitive to ultraviolet light. Thus milk in a transparent bottle contains less vitamin B2 than milk sold in opaque containers. The recommended daily dosage of vitamin B2 for adults is 1,4 to 1,7 for men and 1,2 to 1,3 for women. Pregnant women require a larger dosage - 1,4 milligrams and breast-feeding women about 1,6 milligrams of riboflavin per day.

There is little risk of riboflavin deficiency in healthy adults who eat a balanced diet although the intake might be lower in vegetarians. Health experts generally do not recommend increased riboflavin intake through dietary supplements due to its photosensitizing properties which are believed to increase the progress of cataracts. Riboflavin in high doses might cause side effects such as itching, numbness, yellow discoloration of urine.