Vitamin B2 – Benefits, Deficiency Symptoms And Food Sources

vitamin b2

Other names :: riboflavin, vitamin G

Riboflavin (vitamin B2) is manufactured in the body by the intestinal flora and is easily absorbed, although very small quantities are stored, so there is a constant need for this vitamin. This vitamin is essential to energy generation, nerve development, blood cell development, and the regulation of certain hormones.

Actions and benefits of vitamin B2

  • Essential for growth, eyes, skin, nails, hair.
  • Essential for iron, pyridoxine, and niacin functions.
  • Releasing food energy.
  • Together with vitamin A, it maintains and improves the mucous membranes in the digestive tract.
  • People with excess stress or who have undergone recent surgery.

Recommended dosage of vitamin B2

  • Men – 1.3 mg
  • Women – 1.1 mg
  • Pregnancy – 1.4 mg
  • Lactation – 1.6 mg

Signs of Overdose:

  • In rare cases, symptoms may be itching, numbness, a burning sensation, or light sensitivity.
  • A normal yellow discoloration of the urine is seen with an increased intake of this vitamin – but it is normal and harmless.

Deficiency symptoms of Vitamin B2

When more may be required

Individuals who take antibiotics or oral contraceptives, drink alcohol daily, or exercise heavily each day have increased needs for vitamin b2. Because they do not metabolize the vitamin efficiently, elderly people also need higher levels of vitamin b2.

Best food sources of vitamin B2

Green vegetables, rice bran, avocados, grains, wheat germ, almonds, sunflower seeds, Brussels sprouts, prunes, tops of beets and turnips, apples, bananas, carrots, grapefruit, kelp, coconut.

How to Use vitamin B2

Available as:

Liquid: the best form due to its high bioavailability and fast absorption. Always choose liquid as your first choice when supplementing your diet.

Tablets: available


Heat and/or moisture may alter the vitamin. Refrigeration is recommended.

Useful References

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