Vitamin B2

Vitamin B2, also known as riboflavin, is a water-soluble vitamin essential for energy production, cellular function, and the metabolism of fats, drugs, and steroids. It also plays a crucial role in maintaining healthy skin, eyes, and nerve function.

Vitamin B2 RDA (Recommended Dietary Allowance):

• Men: 1.3 mg/day
• Women: 1.1 mg/day
• Pregnant women: 1.4 mg/day
• Breastfeeding women: 1.6 mg/day

ODA (Optimal Daily Allowance):

• 1.5-3 mg/day (varies based on individual needs and health conditions)

Found in:

• Dairy products (milk, cheese, yogurt)
• Eggs
• Lean meats (beef, pork, chicken)
• Fish (salmon, trout)
• Leafy green vegetables (spinach, kale, broccoli)
• Whole grains and enriched cereals
• Nuts and seeds (almonds, sunflower seeds)
• Legumes (lentils, chickpeas)

Helps with:

• Energy production by aiding in the metabolism of carbohydrates, proteins, and fats
• Supporting healthy skin, eyes, and hair
• Maintaining proper nervous system function
• Acting as an antioxidant to reduce oxidative stress
• Aiding in the conversion of vitamin B6 and folate into their active forms

Insufficient doses:

• Symptoms of deficiency (known as ariboflavinosis):
  • Cracks and sores at the corners of the mouth (cheilitis)
  • Swollen, inflamed tongue (glossitis)
  • Red, itchy eyes and light sensitivity
  • Dry and flaky skin
  • Fatigue and weakness
  • Anemia

Excessive doses:

• Vitamin B2 is generally considered safe as excess amounts are excreted in urine
• High doses may cause bright yellow urine (harmless)
• Extremely high doses may lead to mild digestive discomfort

Types of Vitamin B2:

• Free riboflavin – Found in food sources
• Flavin mononucleotide (FMN) – A coenzyme form
• Flavin adenine dinucleotide (FAD) – A coenzyme form used in metabolic processes

Interactions (synergy and anti):

• Synergy:
  • Vitamin B2 works with vitamin B3 and B6 in energy metabolism
  • Supports red blood cell production alongside iron and folate (B9)
  • Enhances antioxidant function when combined with vitamin E and selenium
  • Aids in the activation of other B vitamins
• Antagonistic interactions:
  • Alcohol consumption reduces Vitamin B2 absorption
  • Some antidepressants and oral contraceptives may interfere with Vitamin B2 metabolism
  • High doses of Vitamin B2 may decrease the effectiveness of certain antibiotics