Vitamin B2 (Riboflavin)
What is it: Riboflavin or Vitamin B2 is a water-soluble vitamin. The vitamin is a component of two coenzymes: flavin mononucleotide (FMN) and flavin adenine dinucleotide (FAD).
Functions/Benefits: Riboflavin also helps maintain normal levels of homocysteine, an amino acid in the blood. This vitamin assists in energy production; cellular function, growth, and development; and metabolism of fats, drugs, and steroids.
Food Sources: Riboflavin can be found naturally in many foods like eggs, lean meats, low-fat milk, green vegetables, and fortified cereals, breads, and grain products.
Deficiency/Toxicity: Most people are able to get enough Riboflavin from the foods they eat and deficiencies are very rare; however, certain groups of people are more likely than others to have trouble getting enough:
- Athletes who are vegetarian
- Pregnant and breastfeeding women
- People who follow a vegan lifestyle
- People who do not consume dairy products
- People with a genetic disorder called riboflavin transporter deficiency
In terms of toxicity, there is no evidence to suggest there is a risk of getting too much. The body will absorb less as it is not needed in excess and secrete out what is left.
Fun Factoid: Got a headache? Some studies show that riboflavin may aid in reducing the frequency and severity of headaches. More research needs to be done to understand how and why but it's a promising result to rid you of a pesky migraine or headache.
| Life Stage | Recommended Amount |
|---|---|
| Birth to 6 months | 0.3 mg |
| Infants 7–12 months | 0.4 mg |
| Children 1–3 years | 0.5 mg |
| Children 4–8 years | 0.6 mg |
| Children 9–13 years | 0.9 mg |
| Teens 14–18 years (boys) | 1.3 mg |
| Teens 14–18 years (girls) | 1.0 mg |
| Adults (men) | 1.3 mg |
| Adults (women) | 1.1 mg |
| Pregnant teens | 1.4 mg |
| Pregnant women | 1.4 mg |
| Breastfeeding teens | 1.6 mg |
| Breastfeeding women | 1.6 mg |
Below are sources and further studies to review on riboflavin.