Vitamin B2 (Riboflavin) is one of the essential vitamins for your body. The primary function of this vitamin is to repair damaged cells and tissues in the body. In addition, riboflavin has a host of other benefits. However, if you are not getting enough of this vitamin, it can have adverse side effects.
What is Vitamin B2 (Riboflavin)?
Riboflavin is one of eight B vitamins. It helps the body convert food into energy. It is crucial for the metabolism of proteins and fats. Moreover, it is also necessary for the health of the nervous system and liver. Unlike other vitamins, they cannot be stored in the body. However, it is replenished through the excretion process each day.
A deficiency in this vitamin results in slow growth and absorption of food. It can also lead to anemia, muscle weakness, and eye vision problems. It is generally considered safe to take a vitamin B2 supplement, but it must be taken with caution. Riboflavin supplements can interact with other medications.
Vitamin B2 is a water-soluble vitamin that plays several biochemical functions in the body. It is essential for the normal synthesis of amino acids and fatty acids and the reproduction of the antioxidant glutathione. Because vitamin B2 is water-soluble, excess amounts are excreted through the urine. For these reasons, taking a vitamin B2 supplement is crucial to keep your levels at a healthy level.
Health Benefits of Vitamin B2
Vitamin B2 is an essential nutrient that helps the body absorb and utilize energy. Research shows that it also helps protect the body from free radicals, which can cause various diseases. In addition, it maintains a healthy lining in the digestive tract, which aids in absorbing nutrients and energy. Without sufficient levels of vitamin B2, the digestive tract becomes damaged, and the body may not be able to absorb as many nutrients as it needs.
In addition, riboflavin helps the body fight against cancer and other health problems. It helps prevent damage to DNA from the toxins and free radicals that cause cancer. Cancer occurs when normal cellular functions break down, and cells cease to undergo the process known as apoptosis. These cells then begin to reproduce uncontrolled and eventually form tumors. Vitamin B2 may help prevent or slow the growth of certain types of cancer by stabilizing cellular DNA.
Side Effects
Riboflavin can affect the body negatively if taken in excess, so it is important to limit intake of this nutrient. It is important to note that following a healthy diet is essential to avoid any adverse effects. Various vegetables, fruits, grains, and low-fat dairy products are recommended. Additionally, it is necessary to limit sodium, saturated fat, and added sugars.
In addition, excess B2 may lead to toxicity, but this is rare. Taking too much vitamin B2 can damage the liver. Vitamin B2 supplements can contain too much vitamin B2.
Signs of Deficiency
A deficiency in vitamin B2 (riboflavin) can have many symptoms. The most common symptoms are sore throat, cracked lips, and mucosal lesions. You may also have an abnormally low red blood cell count, and you may experience a swollen tongue. Other symptoms may include a rash, wrinkles, and dry skin.
To avoid the symptoms of a riboflavin deficiency, you should try to increase your intake of foods that contain it. Some foods have a high amount of vitamin B2, such as asparagus, malted milk, and mustard greens. But if you want to ensure your diet contains enough riboflavin, it is best to take a B complex vitamin supplement instead.
In addition, riboflavin is crucial for healthy eyesight. Deficient amounts can cause symptoms like cataracts and deteriorating eyesight. Eyes may become swollen, burning, and tired, leading to other serious health problems.
Besides, riboflavin is essential for normal cellular growth and function. It also helps regulate the number of free radicals in the body. Free radicals damage our cells and age us, leading to many diseases. Vitamin B2 also maintains a healthy lining of the digestive tract, which helps us absorb most of the nutrients we eat. Without riboflavin, the body cannot absorb as much of the nutrients it needs to function correctly.
Nutrition Source of Vitamin B2 (Riboflavin)
Foods high in riboflavin include fortified foods, such as milk, eggs, and seafood. However, you can also take a supplement if you cannot eat these foods. A good multivitamin can contain riboflavin.
- Beef liver, pan-fried, three ounces: 2.9mg - 223% of the Daily Value (DV)
- Breakfast cereals, fortified with 100% of the DV for riboflavin, one serving: 1.3mg - 100% of the DV
- Oats, instant, fortified, cooked with water, one cup: 1.1mg - 85% of the DV
- Yogurt, plain, fat-free, one cup: 0.6mg - 46% of the DV
- Milk, 2% fat, one cup: 0.5mg - 38% of the DV
- Beef, tenderloin steak, boneless, trimmed of fat, grilled, three ounces: 0.4mg - 31% of the DV
- Clams, mixed species, cooked, moist heat, three ounces: 0.4mg - 31% of the DV
- Almonds, dry roasted, one ounce: 0.3mg - 23% of the DV
- Cheese, Swiss, three ounces: 0.3mg - 23% of the DV
- Mushrooms, portabella, sliced, grilled, ½ cup: 0.2mg - 15% of the DV
- Rotisserie chicken, breast meat only, three ounces: 0.2mg - 15% of the DV
- Egg, whole, scrambled, one large: 0.2mg - 15% of the DV
- Quinoa, cooked, one cup: 0.2mg - 15% of the DV
- Bagel, plain, enriched, one medium (3½"–4" diameter): 0.2mg - 15% of the DV
- Salmon, pink, canned, three ounces: 0.2mg - 15% of the DV
- Spinach, raw, one cup: 0.1mg - 8% of the DV
- Apple, with skin, one large: 0.1mg - 8% of the DV
- Kidney beans, canned, one cup: 0.1mg - 8% of the DV
- Macaroni, elbow-shaped, whole wheat, cooked, one cup: 0.1mg - 8% of the DV
- Bread, whole wheat, one slice: 0.1mg - 8% of the DV
- Cod, Atlantic, cooked, dry heat, three ounces: 0.1mg - 8% of the DV
- Sunflower seeds, toasted, one ounce: 0.1mg - 8% of the DV
- Tomatoes, crushed, canned, ½ cup: 0.1mg - 8% of the DV
- Rice, white, enriched, long grain, cooked, ½ cup: 0.1mg - 8% of the DV
Takeaway
Vitamin B2 varies from person to person. Some experts recommend a higher dosage for infants, while others suggest a lower dose for children. Regardless of how you choose to take the vitamin, you must know the recommended daily allowance (RDA) to be sure you are getting enough. Adults should ingest 1.3 to 1.5 mg daily, and young children should take half to one-half of this daily allowance.
