Vitamin B2 – Riboflavin

Did you know milk is high in riboflavin (also known as vitamin B2)?  1 cup of 2% fat milk has 0.5mg per serving equivalent to 38% of your daily RNI (Reference Nutrient Intakes).

Why do some milks come in plastic bottles and others come in cartons?  The reason for this is light breaks down riboflavin easily so foods high in riboflavin are best stored in opaque containers. Your recommended daily intake for a man 50+ is 1.3mg and for a woman 1.1mg, 3 foods high in riboflavin are beef liver, pan fried; breakfast cereals, fortified with 100% of riboflavin and oats, fortified.

What is Vitamin B2 and Riboflavin and What Do They Do?

Riboflavin is an essential vitamin that is required for some enzymes in the body to act normally, riboflavin produces two cofactors abbreviated to FAD and FMN and is the sole provider for these enzymes to work.

Vitamin B2 Deficiency: What Are the Signs?

Riboflavin deficiency is rare, people with poor diets especially people with alcoholism are at a greater risk, athletes who are vegetarian, pregnant women, people who are vegan, people who don’t eat dairy and people with a genetic disorder call riboflavin transporter deficiency are or maybe at risk of a deficiency. Signs of riboflavin deficiency are an inflamed tongue, gets shiny and smooth, the mouth becomes painful and the skin at the corners of the mouth cracks.

Does Vitamin B2 Interact With Medications or Other Dietary Supplements?

Riboflavin supplements are not known to react with any medication, it is likely that most people take enough B2 through everyday foods, beef liver cooked, almonds, feta cheese, beef cooked, egg whole, hard boiled egg, salmon fillet with skin all give around 20% of DV daily intake. You may consider supplements if you are on a poor diet, your GP would be the expert advice in this case. Riboflavin (vitamin B2) toxicity has not been reported, even large doses appear to pose no risk of harm.

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I hope this blog was helpful and may have answered some of your questions and dispelled some worries. Only a GP can examine you for a deficiency in vitamin B2 so get a check before you take supplements and do read once again what foods provide vitamin B2.