Riboflavin / Vitamin B2

Vitamin B2, more commonly referred to as riboflavin, works in conjunction with other B vitamins to give you energy. It is destroyed when exposed to sunlight, so it is best to store milk in opaque cartons and grains in dark, cool cupboards. Any excess riboflavin is excreted by the body, turning urine a bright yellow color.

Natural Food Sources
Banana, beef liver, brewer's yeast, blackstrap molasses, brown rice, dairy products, eggs, enriched breads, fortified cereals, green leafy vegetables, ham, pork, tuna, vegetable oils, wheat germ.

Main Functions
Riboflavin helps release energy from foods, regulates cell growth and reproduction, and helps manufacture red blood cells. It maintains healthy mucous membranes, skin, nails and hair, and the nervous, respiratory and digestive systems. Riboflavin also helps prevent eye problems such as cataracts.

Deficiency Symptoms
Unlike most water-soluble vitamins, riboflavin is stored in small amounts in the kidneys and liver, therefore it takes several months for a deficiency to manifest. Cracked lips, an inflamed tongue, watery eyes and shakiness may signal a deficiency in riboflavin.

Toxicity Symptoms
Riboflavin is unlikely to cause toxic symptoms in healthy adults.

Dietary Reference Intake
Men: 1.3 mg
Women: 1.1 mg

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