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:

energy production and aids in growth;
reproduction;
antibody production;
the production of red blood cells;
healthy eyes, hair and skin;
aiding in the metabolism of carbohydrates, fats, and proteins;
its important role in the prevention and treatment of cataracts; and
its role in regenerating glutathione, a powerful antioxidant that is one of the main protectors of the body's cells against free-radical damage.

The symptoms and signs of vitamin B2 deficiency

The symptoms of riboflavin deficiency include:

cracking of the lips and corners of the mouth;
an inflamed tongue;
loss of visual perception and sensitivity to light, cataracts; and
burning and/or itching of the eyes, lips, mouth, and tongue.

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:

children during growth spurts (particularly during adolescence),
pregnant and breast feeding women,
those who consume moderate to large amounts of alcohol,
the elderly, and
women on the contraceptive pill or estrogen replacement therapy.

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.

References

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.