The B Vitamins

Nature\’s Miracle Nutrients

Vitamin B2

I never used to think there was a vitamin B2.  Sure, I heard the commercials for breakfast cereal claiming to have the RDA (Recommended Daily Allowance) of roboflavin, but I never really made the connection.  And to be honest, I wasn’t sure if I should even care!

I care now, because I know what roboflavin does for the body…and what can happen if I don’t get enough.

What Does Vitamin B2 Do?

Riboflavin works in your body to:

  • Process carbohydrates, fats and proteins
  • Helps maintain the immune system by destroying toxic substances
  • Form healthy hair, skin and nails

Riboflavin Deficiency – Something to Avoid

Now it seems like a deficiency of vitamin B2 wouldn’t be all that terrible, based on what it does for the body.  Maybe the above is what riboflavin does for the body, but it also reacts with some of the other B vitamins.  Symptoms of a vitamin B2 deficiency include:

  • Inflamed tongue, mouth and/or lips
  • itchy, watery eyes
  • Lead to birth defects of the nervious system
  • Opacity of the eyes, somewhat like cataracts
  • Depression. personality shifts
  • Psychiatric disorders

Foods Containing Roboflavin

Of course eating a healthy diet is one of the best ways to get vitamin B2 in your body.  Good sources of riboflavin include:

  • Organ meats
  • Fish
  • Eggs and dairy products
  • Green leafy vegetables
  • Whole grains, including wheat germ
  • Dried peas and beans

Unlike some of the other B vitamins, roboflavin is not destroyed by heat…but it can be leached by water.  So, try not to soak your foods or cook them with lots of water.

Who is at Risk?

You may be at risk if you:

  • Drink alcohol
  • Smoke
  • Take medications – OTCs, prescriptions or recreational drugs
  • Are physically active
  • Are pregnant
  • Are a fad dieter
  • Physically or emotionally stressed

Since riboflavin helps to break down toxins in the body, the more you take in from alcohol, smoking, medications, etc., the more your body needs.

How Much Riboflavin Do I Need?

The RDA (Recommended Daily Allowance) for vitamin B2 is somewhere between 1.2 mg and 1.7 mg for a healthy adult.  However, I don’t know of anyone who doesn’t have at least one risk factor (which includes physical activity).  It therefore makes especial sense to take a Riboflavin supplement.

Remember, because riboflavin isn’t stored in the body except in small amounts, your body needs to take it in daily.  If you’re at risk, you stand to use up your body’s stores on a regular basis - at which point you start sliding towards a deficiency.

A vitamin B2 supplement is a good idea for just about anyone.  Since riboflavin is non-toxic even in extremely high doses, you need not worry about taking in too much.

9 Responses to “Vitamin B2”

  1. Khalid AlRashed said

    Thank you for rhis article, it answers all questions i had in mind..

    I recently started taking a multiple vitamins and minirals supplement and I noticed significant change in my urine color (changed to dark very bright yellow) so I got concerned, I researched online and found out it was the vitamin B2.. I read the supplements container and it said it had 1765% of the humans daily need of B2.. but since you mentioned it is harmful even at large doses.. I feel relived.
    Thanks again

    Khalid AlRashed

  2. Gail said

    Hi Khalid — yes, taking vitamin supplements can indeed change the color of urine, although in some cases it can be due to the coloring used! With the supplements I take, the B complex and the beta carotene seem to be the most highly colored and certainly turn urine a bright yellow (which of course was a little unnerving at first).

    I’m glad that you did not quit taking the supplements! The B vitamins as a whole, along with others (most notably B and beta carotene) are not stored in the body, except in very small quantities.

    One thing to consider: the USDA lists the RDR/MDR (Reccomended Dailry Requirements / Minimum Daily Requirements) as the lowest dose needed to prevent disease in a child. As adults, we need more, and if we’re under stress or take other medications that affect the uptake of the vitamins, we need additional.

    So the 1765% may not be as high a number as it seems — your body may indeed be using more.

  3. June said

    I more worried about ingesting coloring from the vitamins.

  4. Crazy chickley said

    what this does even say what happens if you dont get enough im in sschooll right now and i need a freeaking awnser gety it straight

  5. WHo_IS _yo_mama MMMMEEE HO said

    You have no awnsers and you stank im in school and im doing as project do i eed hel yes my friend tabitha said you stank also yayayyayayyaayyaayayzaas mmmmmmmYOU IS CHILDISH…. C=ITS KOOL COLLIN AND TRISTIN ARE TOO

  6. Priya said

    what is d dawn answer…. i didnt get it as yet i hav a project 2 do

  7. Great beat ! I wish to apprentice even as you amend your website, how can i subscribe for a blog site? The account aided me a appropriate deal. I were tiny bit acquainted of this your broadcast provided bright transparent idea

  8. donna said

    Is B2 good for memory when taken with magnesium?

  9. johnnie said

    thanks this has helped me tremdously.

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