Overview 

Vitamin B2, or riboflavin, is one of the B group vitamins that are needed for human health. It can be found in plants, grains and dairy products. It helps to break down food components, absorb other nutrients, and maintain tissues.

Riboflavin is a water-soluble vitamin. All B group vitamins are either soluble in water or fat soluble. Water-soluble vitamins are brought through the bloodstream, and whatever is not required is removed by the body through urine.

People need to add vitamin B2 every day in their diet, because the body can only store small quantities.

Vitamin B2 happens naturally in some foods, and it can be taken as supplements. Most of it is absorbed in the small intestine.

Role 

Riboflavin helps break down carbohydrates, fats and proteins. It plays a significant role in maintaining energy supply in the whole body.

Vitamin B2 helps convert carbohydrates into adenosine triphosphate (ATP). The human body produces ATP from foods, and ATP produces energy for proper function of the body. The compound ATP is essential for saving energy in muscles.

Along with vitamin A, vitamin B is also essential for:

1. Maintaining the mucous layer in the digestive systems.
2. Keeping the skin, eyes,muscles and nerves healthy.
3. Keeping the liver healthy.
4. Converting tryptophan to niacin (an amino acid).
5. Absorbing and activating folic acid, iron, vitamins B1, B3 and B6.
6. Fetal development, specially in areas where vitamin deficiency is normal.
7. Hormone production by the adrenal glands.
8. Diminish the development of cataracts.

Some research suggests that riboflavin prevents migraine headaches, but more studies are required to verify this.

Other studies have found that in children, vitamin B2 appears to reduce the amount of abnormal organic acids in the urine.

Foods Sources

Vitamin B2 comes from food. Sources of B2 counting

1. Meat, Fish and poultry, such as beef, kidneys, and liver
2. Dairy products 
3. Eggs
4. Artichokes
5. Asparagus
6. Cayenne
7. Avocados
8. Fortified cereals
9. Currants
10. Lima beans, peas and navy beans
11. Mushrooms
12. Nuts
13. Rosehips
14. Pumpkins
15. Sweet potatoes
16. Cruciferous vegetables, such as Brussels sprouts, broccoli, spinach, dandelion greens and watercress
17. Yeast extract
18. Whole-grain breads, enriched breads, and wheat bran

Riboflavin is water-soluble, so cooking or processing can lose the vitamin B2.

Intake Recommendation 

According to Oregon State University, the recommended daily allotment of riboflavin for men aged 19 years and over is 1.3 milligrams per day and for women, it is 1.1 milligram per day. 

In the stage of pregnancy, women should consume 1.4 milligrams per day, and when breastfeeding, 1.6 milligrams per day.

Deficiency 

Riboflavin deficiency is a major risk when diet is poor, because the human body eliminates the vitamin repeatedly, therefore it is not stored. A person who has a B2 deficiency generally lacks other vitamins too.

There are two types of riboflavin deficiency:

(1) Primary vitamin B2 deficiency happens when the person’s diet is insufficient in riboflavin.

(2) Secondary vitamin B2 deficiency happens when the intestines are unable to absorb the vitamin properly or the body unable to use it or it is being eliminated too continuously.

Riboflavin deficiency is also known as ariboflavinosis.

Signs and symptoms of deficiency 

1. Cracks at the corners of the mouth or Angular cheilitis
2. Dry skin
3. Cracked lips
4. Inflammation in the lining of the mouth
5. Mouth ulcers
6. Inflammation in the tongue 
7. Sore throat
8. Fluid in mucous membranes
9. Scrotal dermatitis
10. Iron-deficiency or anemia
11. Eyes may be responsive to bright light and they may be watery, itchy or bloodshot.

People who consume excess alcohol are at high risk of riboflavin deficiency.

Risks  

Naturally, vitamin B2 is considered safe. But consuming an excess amount of riboflavin may not be beneficial as the body can absorb up to around 27 milligrams and it throws out any additional amounts in the urine.

However, it is important to talk to a doctor before taking any supplements.

Supplements can interfere with other medications and B2 supplements may impact the effectiveness of some drugs, like medications of anticholinergic and tetracycline.

The University of Maryland Medical Center (UMM) notes that consuming very high quantities of riboflavin may cause itching, burning, numbness, yellow or orange urine. To avoid an imbalance of B vitamins, they suggest using a B-complex vitamin if supplementation is necessary.

Disclaimer 

This article is for informational purposes only, and is not meant to offer medical advice.