Riboflavin, aka vitamin B2, is essential for growth, red blood cell production and metabolism of carbohydrates and protein. It’s also involved in keeping your mucous membranes healthy. And this B vitamin needs to replenished daily via your diet because it’s a water soluble vitamin.
Foods providing a decent dietary source of riboflavin are:
- liver
- milk
- nuts
- eggs
- legumes
- lean meats
- dairy products
- green leafy vegetables ~ asparagus, broccoli
Breads and cereals are often fortified with riboflavin. And the best way for you to get the daily essential vitamin requirements, including vitamin B2, is through the consumption of a balanced diet containing a variety of foods.
B2 riboflavin deficiency, aka ariboflavinosis, is uncommon in the U.S.because it’s plentiful in our diets. However, if you consume less than .5 milligrams a day regularly or urinate frequently, a significant deficiency can occur. Symptoms of a vitamin B2 deficiency are:
- anemia
- cheilitis
- glossitis
- lip sores
- dermatitis
- weakness
- sore throat
- mouth sores
- skin problems
- magenta mouth, swollen mucous membranes
You may be susceptible to vitamin B2 riboflavin deficiency if you are on dialysis or suffer from:
- liver disease
- chronic diarrhea
- sickle cell anemia
- iron deficiency anemia
- malabsorption disorder
Taking riboflavin supplements may prevent its deficiency. And some studies indicate a high dosage keeps migraine headaches from happening. Some uses based on tradition or theory may improve certain health conditions, like:
- HIV
- aging
- burns
- ataxia
- stroke
- fatigue
- diabetes
- glaucoma
- liver disease
- hypertension
- lactic acidosis
- cervical cancer
- atherosclerosis
- muscle cramps
- multiple sclerosis
- rheumatoid arthritis
- alcohol dependence
- red blood cell aplasia
- burning feet syndrome
- mood disorders, stress
- mitochondrial disorders
- carpal tunnel syndrome
- dementia, memory loss
- immune system function
- skin disorders ~ acne, dermatitis
- eye issues ~ burning, excess tearing, strain
- mouth condiitons ~ oral cancer, glossitis, canker sores
- digestive disorders ~ peptic ulcers, Crohn’s disease, colon cancer
Also, taking Vitamin B2 supplements may improve vitality, athletic performance and the health of your hair.
Because riboflavin is water soluble,vitamin toxicity is unlikely. However, pruritus, paresthesias and urine yellowing may occur. And there have been rare reports of an allergic reaction and anaphylaxis from Vitamin B2 supplementation.
And because light exposure destroys vitamin B2, refrain from storing foods with riboflavin in glass containers.
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