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Vitamins
Vitamin B2 (Riboflavin)
An essential water-soluble vitamin crucial for energy production, antioxidant function, and cellular growth and development
Quick Facts
Daily Needs
1.1-1.3 mg for adults, with variations based on age, sex, and life stage
Importance
Riboflavin is essential for energy production, cellular function, growth, red blood cell development, and antioxidant protection.
Key Functions
- •Energy production (ATP synthesis)
- •Antioxidant protection as part of glutathione reductase
- •Cellular growth and function
- •Red blood cell formation and function
- •Hormone production
- •Nervous system maintenance
- •Metabolism of fats, drugs, and steroids
- •Conversion of tryptophan to niacin
- •Conversion of vitamin B6 to its active form
- •Support of other B vitamins' function
Deficiency Signs
- •Cracks at the corners of the mouth (cheilosis)
- •Sore, red, or swollen tongue (glossitis)
- •Skin inflammation (seborrheic dermatitis)
- •Eye fatigue and sensitivity to light
- •Sore throat
- •Swelling of mucous membranes
- •Anemia
- •Fatigue
- •Nerve damage
- •Poor growth
- •Impaired reproductive function
- •Slow wound healing
Excess Signs
- •Yellow discoloration of urine (harmless)
- •Generally considered non-toxic at high doses
- •Rare reports of itching, numbness, burning or prickling sensations
- •Urine turns bright yellow to fluorescent (harmless)
Best Food Sources
- •Organ meats (liver, kidney)
- •Dairy products (milk, yogurt, cheese)
- •Eggs
- •Lean meats and poultry
- •Fish (trout, salmon)
- •Green vegetables (broccoli, spinach)
- •Whole grains and fortified cereals
- •Mushrooms
- •Almonds
- •Nutritional yeast
Absorption Facts
- •Water-soluble - excess is excreted in urine
- •Absorption occurs primarily in the upper gastrointestinal tract
- •Absorption rate is typically 60-75% at normal intake levels
- •Absorption efficiency increases during deficiency
- •Alcohol impairs absorption and utilization
- •Very little storage in the body - regular intake needed
- •Bile salts enhance absorption
- •Absorption decreased in those with bile acid deficiency
Special Considerations
- •Light-sensitive - destroyed by sun exposure
- •Needs increase during pregnancy and breastfeeding
- •Athletes and physically active people may have higher requirements
- •Those with genetic MTHFR mutations may need more
- •Alcohol consumption increases requirements
- •Some medications can deplete riboflavin (antidepressants, anti-malarials)
- •May help prevent migraine headaches at higher doses
- •Riboflavin status affects metabolism of other B vitamins
- •Required for activation of folate and vitamin B6
About Vitamin B2 (Riboflavin)
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