Vitamin B2 Benefits and Side Effects, Riboflavin Foods

Here we’ll look at vitamin b2 benefits and side effects and we’ll proceed with some basic information first. Vitamin B2 riboflavin is a water-soluble vitamin, not able to be stored by the body, needing to be regularly replenished through the diet to avoid depletion and riboflavin deficiency symptoms, especially when exercising heavily.

Effects of Vitamin B2 Riboflavin

Like vitamin B1, vitamin B2 riboflavin is an essential co-enzyme in the metabolism of carbohydrates, fats and proteins.

B2 riboflavin is necessary for vitamin B6 pyridoxine to function, supports the adrenal glands, assists red blood cell formation, antibody production, vitamin B3 niacin formation, cell growth and respiration.

Vitamin B2 is needed to maintain mucous membranes throughout the digestive tract. and assists the absorption of vitamin B6 pyridoxine and iron. It’s also an important nutrient for the production of glutathione.

Vitamin B2 Benefits and Side Effects

Vitamin b2 benefits are important for normal development especially over periods of rapid growth (eg. puberty). Vitamin b2 benefits and side effects are important for maintaining a healthy immune system and also beneficial to the nails, hair, skin, and connective tissues.

Vitamin b2 benefits and side effects are also observed in eye health and riboflavin has been helpful in treating eye fatigue and cataracts. Vitamin B2 has also been used in the treatment of anemia, acne rosacea, stress, depression amd mental disorders, arteriosclerosis, hair loss, hypoglycemia and obesity.

Vitamin B2 is also important for metabolising tryptophan, an amino acid, into vitamin B3 niacin. Combined with vitamin B6 pyridoxine, another one of the vitamin b2 benefits and side effects may be the effective treatment of carpal tunnel syndrome.

Because one of the vitamin b2 benefits and side effects improves mitochondrial energy efficiency, it has proved to be useful in treating migraine headaches, which result from slower mitochondrial energy production.

Vitamin B2 Deficiency

Factors that may increase vitamin B2 deficiency include alcohol consumption, coffee, refined sugar, tobacco, heavy exercise, stress, ultra-violet light, and calorie-controlled diets.

Vitamin B2 riboflavin deficiency may lead to dermatitis, skin lesions and sores around the mouth, hair loss, eye problems such as watery eyes and sensitivity to light, dizziness and insomnia, poor digestion, slow mental response and retarded growth.

Vitamin B2 deficiency has been found to be more frequent in rheumatoid arthritis sufferers, possibly because riboflavin deficiency helps maintain glutathione levels, an enzyme which helps prevent arthritic inflammation.

Recommended Vitamin B2 Dosage

Recommended dietary allowance (minimum daily dose to ward off serious deficiency) RDA of vitamin B2 dosage for men is 1.7 mg, and women is 1.3 mg, although 50 mg riboflavin dosage is commonly used in vitamin supplements.

Excess riboflavin is easily excreted by the body, therefore toxicity symptoms of high intake are rare. Increasing intake of vitamin B2 riboflavin usually causes a harmless yellow discoloration of the urine.

Vitamin B2 Riboflavin Foods

Here are examples of where to find vitamin B2 riboflavin  in foods:

Animal vitamin B2 in foods : Organ meats such as liver, heart and kidney, lean meat, cheese, egg yolk, milk, fish.

Plant riboflavin food sources : Wholegrain products, leafy green vegetables, broccoli, nuts, legumes, yogurt, whole/enriched cereal, mushrooms, soybeans, asparagus, avocados, unrefined molasses.

Nice to know what to eat in order to enjoy these vitamin b2 benefits and side effects.