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Unlike vitamins A, D and C, "vitamin B" is actually a group of different vitamins, each of which has its ain characteristics, function and side effects. Vitamin B2, more than commonly known as riboflavin, is ane such grouping. And so, what are riboflavin'due south properties and uses? We're delving into just why this vitamin is so important to one's health.

What Does Vitamin B2 Exercise?

Nosotros all need vitamin B2, or riboflavin, to keep our bodies functioning properly. Riboflavin is involved in the product of our DNA, and works to support our important nerve and blood cells. Information technology is besides involved in the necessary breakup of fats and sure medications. Additionally, riboflavin includes important components that help our bodies use other B vitamins efficiently.

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That's not all that riboflavin does for your body, however. Riboflavin also helps keep your nervous system and allowed system working properly. By consuming riboflavin regularly, you lot can maintain healthy hair and skin — and contribute to the wellness of your eyes and liver.

Moreover, one of the more unique functions of riboflavin is that it combats some of the effects of aging, peculiarly memory loss. Ensuring that you get plenty vitamin B2 in your diet may help slow downwardly retentivity loss as you age.

Finally, riboflavin has also been linked to salubrious reproductive functioning, so if you're planning to kickoff a family soon, you may desire to speak to a healthcare provider to ensure you are getting an adequate amount of vitamin B2 in your nutrition.

Food Sources of Vitamin B2

Like many vitamins and minerals, riboflavin occurs naturally in some foods. In other cases, vitamin B2 is added to certain products. And, when all else fails, information technology can be taken equally a dietary supplement. Only, for starters, riboflavin, forth with other B vitamins, is found in a wide range of foods, including:

Lean beef, pork, and organ meats (kidney and liver)
Eggs
Basics and legumes
Milk and other dairy products
Dark-green leafy vegetables
Mushrooms

Many breads, cereals and pastas are fortified with extra riboflavin, and some enriched flours have higher levels of vitamin B2. And so, if your diet is defective in riboflavin, you may want to try calculation in some of these fortified options.

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Studies have establish that riboflavin tin exist destroyed by light, and then if you store your food in a drinking glass container, it may no longer contain the full health benefits of vitamin B2. To ensure the highest level of riboflavin, store your foods (particularly those mentioned above) in opaque containers and keep them well away from any lite source. (E'er wonder why your milk comes in an opaque jug instead of a glass milk bottle? Here's your answer!)

If you consume a varied and healthy diet of lean meats, plenty of vegetables, nuts, legumes, and low-fatty dairy products, you probably won't need to take a riboflavin supplement. Because meat and dairy products provide nigh of our riboflavin intake, vegans and vegetarians who avoid dairy products might need to have a supplement.

Those who are pregnant or breastfeeding might also decide to take a supplement to run across the boosted needs of the fetus or infant. If yous are supplementing your intake, proceed in mind that the recommended daily allowance for riboflavin is 1.1 mg for women and one.3 mg for men. Exist sure to speak with your healthcare provider before adding a riboflavin supplement to your daily routine.

Side Furnishings

Considering vitamin B2 is natural and water-soluble, it doesn't remain in the body if information technology is not immediately needed. Unused riboflavin passes out of the body in the urine. When loftier amounts of vitamin B2 are consumed, the urine may go a yellowish-orange color. Otherwise, no side furnishings have been linked with excess riboflavin intake — nor has the Food and Nutrition Lath established an upper limit for riboflavin intake.

Some medications tin can bear on how your body reacts to, absorbs, or breaks down whatsoever riboflavin you lot consume. A drug called probenecid, which is used to treat gout, tin increase the amount of riboflavin in your body, while certain medications taken by folks with depression can decrease riboflavin levels. As always, consult with your health care provider(south) before making any changes to your diet.

Deficiency Symptoms

Because of its abundance in mutual foods, riboflavin deficiency is very rare in the Us. However, if a vitamin B2 deficiency does occur, symptoms similar a sore pharynx; mouth or lip sores; hair loss; and/or peel disorders may result. Additionally, a long-term riboflavin deficiency can lead to anemia.

Daily Dosage Recommendations

The recommended daily dosages for riboflavin vary based on both age and sex. From nascence to the age of six months, infants should get about 0.3 mg of riboflavin per mean solar day. From seven months to 12 months, that amount should increase to 0.4 mg/twenty-four hours. From the ages of one to three years quondam, children should swallow virtually 0.five mg of vitamin B2 a mean solar day; from ages four to eight, near 0.6 mg/day; and from ages ix to xiii, about 0.9 mg/day.

Once children reach the historic period of 14, their recommended dosages vary based on sex. From the age of 14, men should consume near 1.3 mg/day. For women, the recommendation is 1 mg/day from ages 14 to 18, and then 1.1 mg/mean solar day from the age of xix on. Supplements of B2 or B vitamin complex generally provide 1.3 mg/day, thus ensuring that 100% of the daily requirement is met.

Resource Links:

"Riboflavin" via National Institutes of Health
"Dietary Intake of Riboflavin and Unsaturated Fatty Acid Can Improve the Multi-Domain Cerebral Part in Heart-Anile and Elderly Populations: A 2-Year Prospective Accomplice Study" via U.S. National Library of Medicine
"Vitamins Associated with Brain Aging, Mild Cognitive Impairment, and Alzheimer Disease: Biomarkers, Epidemiological and Experimental Prove, Plausible Mechanisms, and Knowledge Gaps" via Advances in Diet, Oxford Academic
"Riboflavin — Vitamin B2" via T.H. Chan School of Public Wellness, Harvard University
"B vitamins and folic acid" via National Health Service (NHS)
"Possible Interactions with: Vitamin B2 (Riboflavin)," Complementary and Alternative Medicine via St. Luke'southward Hospital
"Peak 10 Foods Highest in Vitamin B2 (Riboflavin)" via My Food Data