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Vitamin B2 - Riboflavin

Vitamin B2 was discovered in the 1930s when it was isolated from yeast extract.

The functions of vitamin B2 (riboflavin)

Vitamin B2 is needed for:

The symptoms and signs of vitamin B2 deficiency

The symptoms of riboflavin deficiency include:

Other possible symptoms include: dizziness, hair loss, insomnia, poor digestion, and slowed mental response.

It has uses in the treatment of some anemias, cataracts, poor skin and acne, vision problems (particularly eye fatigue) and carpel tunnel syndrome (repetitive strain injury).

Food sources of vitamin B2

The foods providing the highest levels of B2 are: brewer's or nutritional yeast, almonds, wheat germ, wild rice, egg yolks, legumes, liver, fish, and poultry.

Those who might benefit from riboflavin

Several groups of people might benefit from vitamin B2 supplementation. They include:

How much do you need?

Deficiencies of vitamin B2 can easily be corrected by taking 10-20 mg of vitamin B2 daily. The best supplements are those that contain all of the B group vitamins.

You may notice a yellow coloration of the urine when you take supplements of vitamin B2. This is completely normal.

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Bland, J. 1996, Contemporary Nutrition. J & B Associates.

Davies, S. and A. Stewart., 1997, Nutritional Medicine. Pan.

Holden, S., Hudson, K., Tilman, J. & D. Wolf, 2003, The Ultimate Guide to Health from Nature. Asrolog Publication.

Pressman, A. and S. Buff, 2000, The Complete Idiot's Guide to Vitamins and Minerals. (2nd Ed.) Alpha Books.

Soothill, R. 1996, The Choice Guide to Vitamins and Minerals. A Choice Book Publication.

Sullivan, K. 2002, Vitamins and Minerals: A Practical Approach to a Health Diet and Safe Supplementation. Harper Collins.

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Although severe deficiencies of riboflavin are not prevalent, moderate deficiencies are found quite often and are most common among the elderly population. Low dietary levels of riboflavin have been linked to certain esophageal cancers.

Your needs will increase with pregnancy and breast feeding and if you have a diet that is low in meat and dairy products. Riboflavin is not toxic at any known levels.