Vitamins and Minerals Facts
Vitamin B2 (Riboflavin)

Knowing Your Vitamins and Minerals Facts

The vitamins and minerals facts for Vitamin B2, which is also known as Riboflavin or Vitamin G, focus on this vitamins many beneficial characteristics.  Vitamin B2 is a member of the B-complex family.  It is interesting to note that small amounts of this water soluble vitamin are in practically every type of plant and animal tissue.  It is responsible for several critical body functions.  This includes helping with the metabolization process of fats, proteins, and carbohydrates.

Your body requires riboflavin to sustain the mucous membranes.  These membranes are located throughout the digestive tract.  Riboflavin is a necessary element for the proper formation of red blood cells.   This vitamin helps the body produce antibodies.  Last but not least, vitamin B2 is an important part of the processes involved with cell growth and respiration.

Also, this vitamin benefits hair, skin, fingernails, toenails and the connective tissues.

As a major component of the B-complex family, Vitamin B2 is required for the production of Niacin (Vitamin B3).  It also assists the body absorb Vitamin B6.  During puberty, or periods of rapid development, Vitamin B2 helps guarantees that development occurs normally.

Sources of Vitamin B2

Because small quantities of this vitamin are found in most plant and animal tissues, individuals who eat a nutritionally-balanced diet generally get sufficient levels of this vitamin.  

Excellent sources of vitamin B2 are eggs, milk, and dairy products such as yogurt and cheese.  These are all great sources of Vitamin B2, but leafy green vegetables, broccoli, avocado, and asparagus also can provide this essential vitamin.  Enriched and whole grains and cereals are other good sources.  And so are legumes, nuts, soybeans and mushrooms.  Fruits, organ meats (liver, kidney and the heart) and fish contain ample amounts of Vitamin B2 as well.   As you can see, this vitamin would be hard to avoid considering the host of foods that are sources.

The thing to remember is that vitamin B2 is a water soluble vitamin, and therefore, has no risks concerning excessive consumption. That portion that the body doesn't use will pass in the urine.  When too much vitamin B2 is present, the urine may appear more yellow than normal. 

It should also be noted that heat and light can destroy Riboflavin.  So whenever possible, purchase your milk in a container that is not made of glass. 

The recommended daily intake of Vitamin B2 is:

• For adult men, 1.3 mg,
• Adult females should get at least 1.1 mg daily,
• Pregnant women should get more, about 1.4 mg,
• and women who are nursing should try to get even more, 1.6mg daily.

Symptoms of Vitamin B2 Deficiency

Even with a good diet, there are external conditions that can trigger a Vitamin B2 deficiency.  Better known conditions that can have this effect are excessive consumption of alcohol, refined sugars, tobacco, and caffeine.  Excessive exercise and stress can also deplete your stores of this vitamin.

There are several symptoms that can be indicative of a Riboflavin deficiency.  An overall feeling of weakness, soreness or swelling in the throat or tongue, sores or cracks in the corners of the mouth, irritated skin, and anemia are all observable symptoms.  Also, your eyes can become sensitive to light, or can start watering excessively.   It is very likely that there is a link between a vitamin B2 deficiency and the onset of rheumatoid arthritis, as well.

As you now know, vitamin B2 is an essential element in everyone's diet.  The vitamins and minerals facts suggest that this water-soluble vitamin can be depleted from your body through external factors, such as alcohol, tobacco, and stress, to name a few.  A good nutritional multvitamin supplement, or B complex vitamins, can ensure that you receive an adequate amount of vitamin B2.  Don't you owe it to yourself, and your body, to supplement your diet?