Vitamin B2, or riboflavin, is a B vitamin that helps the body function properly. It is a water soluble vitamin, which means the body doesn't store it.
In order to maintain optimal levels of riboflavin, you need to replenish stores daily from food or dietary supplements.
Food Sources
The following are good sources of riboflavin:
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Milk
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Meat
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Eggs
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Nuts
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Green vegetables, such as spinach, broccoli and cabbage
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Enriched and fortified foods, including flour, cereals and milk
Multivitamin supplements may also contain vitamin B2, along with other B vitamins.
Benefits
The benefits of riboflavin to the body include the following:
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Carbohydrate metabolism – conversion of carbs into glucose to be used as fuel for cells in the body
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Fat metabolism – production of lipids that are used to produce various hormones, such as testosterone, androgen and estrogen
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Protein metabolism - breaking down of amino acids from food sources and reforming them into specific protein chains used by the body, such as muscle protein to form muscle cells
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Antioxidant – riboflavin may also act as an antioxidant that combats free radicals or wastes produced during cellular metabolism. Free radicals damage the cell by interfering with the formation of cellular DNA.
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Catalyst – the vitamin is needed to help metabolize and convert vitamin B6 and folate into forms that can be used by the body. B6 and folate are important vitamins that promote cellular growth and the production of red blood cells, which specialize in delivering oxygen throughout the body.
Riboflavin Deficiency
Riboflavin eyes
The primary use of riboflavin is for the prevention of B2 deficiency. Since the vitamin is water soluble, the body excretes it every day via urine. Low intake of vitamin B2-rich foods and the natural excretion of the vitamin may lead to deficiency. The following are signs and symptoms of riboflavin deficiency.
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Cheilosis – chapped and dry lips
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Red tongue – may be accompanied by pain or soreness
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Skin rash – present on the perineum such as scrotum, vulva and phitrum
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Eyes problems – discomfort, including ichiness
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Night blindness – the incapability to see anything in low light conditions or after being blinded by bright light
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Cataracts – a disorder that promotes an opaque substance to form on the lens of the eye Peripheral neuropathy – tingling of hands and feet that may progress to mild to moderate pain
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Anemia – low levels of red blood cells
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Fatigue – lack of energy and weakness
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Cancer – specifically of the esophagus and cervix
Riboflavin is also taken as a supplement for the following conditions, however these claims are not approved by the FDA.
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Lactic acidosis – a blood-acid imbalance in people with acquired immunodeficiency syndrome
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Prevention of cervical cancer – deficiency of vitamin B2 may lead to cervical dysplasia or abnormal cell growth in the cervix, however more studies are needed before the vitamin can be used in cervical cancer treatment. Current studies show that a combination of riboflavin, thiamin, folic acid and vitamin B12 may reduce precancerous spots on the cervix.
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Acne and other skin conditions
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Prevention of muscle cramps
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Treatment and prevention of canker sores
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Skin and hair health maintenance
Dosage
Vitamin B2 is taken by mouth with the following dosages:
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For people with low levels of riboflavin in adults – 2 to 3 doses, 5mg to 30mg per day
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Prevention of migraines – 400mg per day
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Prevention of cataracts – 2.6mg of riboflavin with 40mcg of niacin
Recommended dietary allowances
Riboflavin RDA from food sources are as follows:
Infants
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Up to 6 months – 0.3mg
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7 to 12 months – 0.4mg
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1 to 3 years – 0.5mg
Children and teens
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4 to 8 years – 0.6mg
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9 to 13 years od – 0.9mg
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Boys aged 14 to 18 – 1.3mg
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Girls aged 14 to 18 – 1mg
Adults
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Men 19 years old and older – 1.3mg
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Women 19 years and older – 1.1mg
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Pregnant women – 1.4mg
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Lactating women – 1.6mg
Where to buy it?
Here on PricePlow, we're a price comparison site that will help save you money by sending you to the best deal on the web.
However, with a common supplement such as this one, you might as well just go to the store - most of the products will be the same. Consider buying it online if you are also buying other products - you save the most money when buying everything online in bulk.
What is the Best Product?
Most of these products are basically the same, as they are common and relatively easy to create. We recommend that you buy one that is produced in a cGMP-certified facility.
When in doubt, we use NOW Foods brand supplements for raw vitamins such as this one. On this page, you'll be able to find NOW Foods with their signature bright orange label.
Precautions, side effects and toxicity
Vitamin B2 is mostly safe, even at high doses. However, 10mg per day may cause sensitivity to light. Wearing sunglasses can help prevent damage from UV light.
There are no serious side effects or toxicity of riboflavin at higher doses.
However, some people may experience mild side effects such as:
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Itchiness all over the body
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Numbness of hands, feet and sometimes the face
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Prickling or burning sensations, especially on hands, arms and legs
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Yellow or orange urine
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Photosensitivity or increased sensitivity to bright lights
Drug Interactions
These prescription drugs may interact with vitamin B2:
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Anticholinergics – used to treat muscle spasms and may reduce absorption of riboflavin.
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Tetracycline – vitamin B2 my interfere with the absorption and effectiveness of this antibiotic.
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Tricyclic antidepressants – used to treat depression. They may reduce levels of riboflavin in the body.
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Antipsychotics – used to treat mental disorders like schizophrenia. They may also reduce vitamin B2 levels.
Before taking vitamin B2 or any other supplements, it is important to discuss it first with your healthcare provider. Your physician may be able to tell you about these and other drug interactions.
References
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Riboflavin (Vitamin B2) – Medline Plus
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Vitamin B2 (Riboflavin) – University of Maryland Medical Center
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Riboflavin (Vitamin B2) – WebMD
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Riboflavin Deficiency – MedScape
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