| What are the benefits? | | Vitamin B2, otherwise known as riboflavin, is essential for the formation of red blood cells and two substances known as FAD (flavin adenine dinucleotide) and FMN (flavin mononucleotide). Both FAD and FMN are vital for the breakdown and utilisation of carbohydrates, fats and proteins, which make energy available in the body. Vitamin B2 plays a role in the production of antibodies, and is important to healthy cells and cellular growth. Because skin, hair and nail cells are constantly being renewed and replaced, vitamin B2 is important to maintaining these parts of the body. Vitamin B2 also helps in the absorption of iron and vitamin B6, and is particularly important for healthy eyes and a developing foetus during pregnancy. | | What are the natural food sources? | | Vitamin B2 is available from a wide range of food sources. However, vitamin B2 from animal products is more easily absorbed into the body than B2 from plant sources. Foods containing vitamin B2 include liver, breakfast cereals, bananas, poultry, legumes, cod, egg, spinach and yeast extract. Because vitamin B2 is destroyed by exposure to light, foods containing vitamin B2 should not be stored in glass containers that are exposed to light. | | How much do you need? | | The recommended daily allowance for vitamin B2 is 1.6 mg per day. Because vitamin B2 is a water-soluble vitamin, any excess is excreted by the body making it safe to take at relatively high doses. A long-term intake of up to 200 mg daily is not considered harmful. | | Are you likely to be deficient? | | Symptoms of vitamin B2 deficiency include cracked and sore corners of the mouth, eye disorders, inflammation of the mouth and tongue, skin lesions, dermatitis, dizziness, hair loss, insomnia, light sensitivity, poor digestion, retarded growth and slowed mental response. | | Are there any interactions? | | Strenuous exercise, antibiotics, alcohol and oral contraceptives all increase the need for vitamin B2. |
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