Vitamin B2

Common Name: Vitamin B2

synonym: Riboflavin
DRI (RDA or AI for Adults):
Males:
15-18 years old: 1.8 mg
19-24 years old: 1.7-1.8 mg
25-50 years old: 1.6-1.7 mg
more than 50 years old: 1.4-1.5 mg

Females:
Pregnancy: 1.4 mg
Lactation: 1.6 mg
15-18 years old: 1.3-1.4 mg
19-24 years old: 1.3-1.4 mg
25-50 years old: 1.2-1.3 mg
more than 50 years old: 1.1-1.2 mg

Children:
4-6 years old: 1.1 mg
7-10 years old: 1.2 mg

Male 1,6 mg per day and female 1.2 mg per day although 50 mg is mostly recommended for supplementation.

Adult Maintenance (Therapeutic Range): 10 - 400 mg

Major Sources (5 mg to 0.3 mg per serving):
Beef liver, beef kidney, veal liver, chicken liver, beef heart, turkey liver, almonds, brewers yeast, soynuts, mackerel, lowfat yogurt, clams, nonfat milk, pork loin, beef steak, lamb, herring, egg, oysters.

Vitamin B2 - riboflavin - is required for:
It is required by the body to use oxygen and the metabolism of amino acids, fatty acids, and carbohydrates. Riboflavin is further needed to activate vitamin B6 (pyridoxine), helps to create niacin and assists the adrenal gland. It may be used for red blood cell formation, antibody production, cell respiration, and growth.
It eases watery eye fatigue and may be helpful in the prevention and treatment of cataracts. Vitamin B2 is required for the health of the mucus membranes in the digestive tract and helps with the absorption of iron and vitamin B6.
Although it is needed for periods of rapid growth, it is also needed when protein intake is high, and is most beneficial to the skin, hair and nails.

Deficiency of vitamin B2:
A shortage of this vitamin may manifest itself as cracks and sores at the corners of the mouth, eye disorders, inflammation of the mouth and tongue, and skin lesions.
Dermatitis, dizziness, hair loss, insomnia, light sensitivity, poor digestion, retarded growth, and slow mental responses have also been reported. Burning feet can also be indicative of a shortage.

Toxicity and symptoms of high intake
The limited capacity to absorb orally administered riboflavin precludes its potential for harm. Riboflavin intake of many times the RDA is without demonstrable toxicity.

A normal yellow discoloration of the urine is seen with an increased intake of this vitamin - but it is normal and harmless.

Best used with:
Riboflavin is best taken with B group vitamins and vitamin C.
But please note - if taking a B2 supplement make sure that the B6 amount is nearly the same.

When more may be required:
Extra might be needed when consuming alcohol, antibiotics, and birth control pills or doing strenuous exercise.
If you are under a lot of stress or on a calorie-restricted diet, this vitamin could also be of use.

Enemy of nutrient of vitamin B2:
Riboflavin is sensitive to light.

Other interesting points:
This nutrient is of use in the health of hair, nails and skin.

Food sources of vitamin B2:
Organ meats, nuts, cheese, eggs, milk and lean meat are great sources of riboflavin, but is also available in good quantities in green leafy vegetables, fish, legumes, whole grains, and yogurt.