Vitamin B-2

April 5, 2017


B Vitamins are a group of 8 water soluble vitamins that are essential for certain bodily functions, such as metabolism, energy production, and nervous system function.


  • Vitamin B-2 (riboflavin): Aids with cellular energy production and is important for protein metabolism. It also affects the metabolism of iron in positive ways, and produces important antioxidants which help to prevent free radical cells. It is also needed to change Vitamin B-6 and folate into forms the body can use. Food sources include: almonds, brewer’s yeast, wholegrains, wheat germ, mushrooms, soy beans, wild rice, dairy, eggs, broccoli, spinach, brussel sprouts, beet greens, asparagus, turkey, beef liver, salmon, and lamb. Riboflavin is destroyed by light so foods containing the vitamin should be stored away. It can also be lost in water when foods are boiled or soaked. It is best absorbed when taken in between meals. Riboflavin is considered safe, even at high doses. Possible side effects include: itching, numbness, burning or prickling sensations, bright yellow urine, and sensitivity to light. Taking only certain vitamin B supplements at one time can upset the balance of the other important B vitamins. This vitamin can interact with other medications so it is best to seek medical advice before taking any supplements.





  • Cancer prevention: Riboflavin, being an antioxidant, plays a huge role in preventing oxidative damage, often caused by oxygen forming free radicals
  • Aids with healthy blood cells: Therefore this vitamin helps to treat anaemia
  • Boosts energy levels: Riboflavin is used to metabolise food into energy. It is required to break down proteins into amino acids, fats, and carbohydrates in the form of glucose. This helps to convert the food into useable energy, and maintain a healthy metabolism
  • Decreases the risk of thyroid disease: Riboflavin is required to regulate thyroid activity and adrenal function
  • Regulates growth and reproduction: This vitamin is essential for ensuring proper growth and development of the reproductive organs, and the growth of tissues such as skin, mucous membranes, connective tissues, the nervous system, and the immune system
  • Prevents acne: This is due to the improved mucous secretion of the skin which prevents the skin pustules common with acne
  • Improves and protects the nervous system: It is used to treat conditions of the nervous system such as: numbness, Alzheimer’s, Multiple Sclerosis, epilepsy, and anxiety
  • Slows the progression of HIV and AIDS
  • Boosts mineral absorption: Riboflavin is known to improve the absorption of minerals such as iron, folic acid, and Vitamins B-1, B-3, and B-6
  • Repairs damaged tissues and heals wounds faster
  • Improves digestive tract health: This occurs due to the production and protection of the mucous membranes in the digestive system
  • Promotes healthy eyes: It does this by preventing conditions such as cataracts, keratoconus, and glaucoma
  • Increases immunity: Riboflavin strengthens the antibody reserves, and reinforces the immune system against infections
  • Prevents migraine headaches
  • Promotes healthy hair, nails, and skin

Recommended dietary allowance for Vitamin B-2:

Infants 0-3 months 0.3mg
Infants 7-12 months 0.4mg
Children 1-3 years 0.5mg
Children 4-8 years 0.6mg
Children 9-13 years 0.9mg
Girls 14-18 years 1.0mg
Boys 14-18 years 1.3mg
Women 19 years and older 1.1mg
Men 19 years and older 1.3mg
Pregnant women 1.4mg
Breastfeeding women 1.6mg