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Vitamin B2 (Riboflavin):
Benefits, Sources, RDA, Deficiency


Riboflavin, also known as vitamin B2, is one of the vital parts of the B-complex family. Unlike many other nutrients, vitamin B2 is not ingested directly. Instead, it is made in the intestines, converted from flavonoids in the daily diet. Vitamin B2 is one of the most readily absorbed of all nutrients, but it is also one of the most easily excreted. It is a water-soluble vitamin, and it is not stored in the body. Therefore, the daily diet must include sufficient amounts of this important nutrient.

As with other members of the B-complex family, riboflavin has an important role to play in he transport of oxygen and the movement of blood, and it is of particular importance when we are growing and when we are eating high levels of protein.

Dietary Sources of Vitamin B2:

Organ meats, nuts, cheese, milk and eggs are all rich sources of riboflavin.

Recommended Daily Intake of Vitamin B2:

The recommended daily intake established for vitamin B2 is 1.8mg

Vitamin B2 Supplements:

Riboflavin combines well with other B-complex vitamins.

Most vitamin B2 supplements are made in strengths of 50mg. It is a good idea to take the same amount of vitamin B2 every day as vitamin B6.

Side Effects and Toxicity of Vitamin B2:

None known.

Symptoms of Vitamin B2 Deficiency:

Signs of a vitamin B2 deficiency include problems with vision, sores in or near the mouth, hair loss, insomnia, dizziness, digestive problems and inflammation of the tongue and mouth.

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