Vitamin Library

Vitamin A Thiamin B-1 Riboflavin B-2 Niacin B-3
Pantothenic Acid B-5 Pyridoxine B-6 Cobalamin B-12 Biotin
Beta Carotene Bioflavonoid Vitamin C Choline & Inositol
Vitamin D Vitamin E Vitamin K Paba
Riboflavin (B2)

DESCRIPTION

Riboflavin has a yellow color and as a result has been used as a food coloring. Riboflavin is water soluble, so a regular daily intake is vital.

It is very sensitive to light, so a pint of milk standing on the doorstep in the sunlight will lose almost all its vitamin B2 content.

BENEFITS

Riboflavin forms two essential coenzymes, flavin dinuleotide and flavin mononumleotide, which together are responsible for converting proteins, fats and sugars into substances that the body can use.

Riboflavin is important for healthy skin and hair.

DEFICIENCY SYMPTOMS

Cold sores

Dermatitis

Hair loss

Burning, itchy eyes that tire easily and are

Sensitive to light.

REQUIREMENTS (RNI)

THE RNI VALUES (COMA 1991) FOR RIBOFLAVIN

AGE

(mg/day)

0-12 months

0.4

1-3 years

0.6

4-6 years

0.8

7-10 years

1.0

11-14 years (males)

1.2

11+ years (females)

1.1

15+ years (males)

1.3

Pregnancy

1.4

Lactation

1.6

BEST FOOD SOURCES

FOOD

(mg/100g)

Yeast extract

11.0

Lamb’s liver

4.64

Pig’s kidney

2.58

Fortified breakfast cereal

1.6

Wheat germ

0.61

Cheese, cheddar

0.5

Eggs

0.47

Beef stewing steak

0.23

Milk

0.17

Chicken

0.13

WHO MAY NEED TO SUPPLEMENT

Women on the contraceptive pill

Adults with irregular or poor eating habits

Vegetarians and vegans.

THERAPEUTIC USES

• sores and ulcers

• eye problems

• migraine headaches

• muscle cramps.

SAFETY

Riboflavin is a safe vitamin, and no cases of riboflavin poisoning have ever been recorded.

INTERACTIONS & CONTRAINDICATIONS

Riboflavin is one of the B-complex vitamins and works best when taken with the other B vitamins. However, it can be taken on its own for specific nutritional therapy; in this case, it should be taken with brewer’s yeast. Riboflavin can sometimes cause a harmless yellow coloring of the urine.