Vitamin B2
Vitamin B2:
- Helps to metabolize carbohydrates, lipids, and proteins into energy.
- Functions as an antioxidant.
- Plays a vital role in the metabolism of other vitamins, such as niacin, folate, vitamin B6, and vitamin K.
Other names
- Riboflavin
Dietary sources
Organ meats (liver and kidneys) are very high in vitamin B2. Other significant food sources include grain products (enriched flours and cereals), dairy products, and eggs. Vitamin B2 is also found in meat, poultry, some seafood (clams, salmon), and certain green vegetables (spinach).
Approximate vitamin B2 content
| Food | Portion | Content |
|---|---|---|
| Veal liver, cooked | 75 g | 2.30 mg |
| Chicken liver, cooked | 75 g | 1.70 mg |
| Veal kidneys | 75 g | 1.50 mg |
| Soybeans, dry roasted | 175 mL | 0.63 mg |
| Cottage cheese, 2% fat | 250 mL | 0.60 mg |
| Tempeh, fermented soybeans | 150 g | 0.52 mg |
| Whole eggs, fresh | 2 large | 0.51 mg |
| Cow's milk | 250 mL | 0.48 mg |
| Food | Portion | Content |
|---|---|---|
| Shiitake mushrooms, dried | 10 | 0.46 mg |
| Venison, grilled | 75 g | 0.45 mg |
| Feta cheese | 50 g | 0.42 mg |
| Unblanched almonds, dry roasted | 60 mL | 0.42 mg |
| Soy beverage, fortified | 250 mL | 0.38 mg |
| Plain yogurt, 1% to 2% fat | 175 g | 0.38 mg |
| Clams, boiled | 75 g | 0.32 mg |
Vitamin B2 is not altered by moderate cooking, but it can be lost in cooking water. For this reason, it's best to choose cooking methods like steaming and microwaving. Make sure to store foods high in B2 in opaque containers, as the vitamin is light-sensitive.
Recommended Daily Allowance (RDA)
The RDA for vitamin B2 is the daily vitamin B2 intake required to meet the needs of most healthy individuals.
Vitamin B2 Requirements
| Age | Men | Women |
|---|---|---|
| 1-3 years old | 0.5 mg | 0.5 mg |
| 4-8 years old | 0.6 mg | 0.6 mg |
| 9-13 years old | 0.9 mg | 0.9 mg |
| 14-18 years old | 1.3 mg | 1.0 mg |
| Age | Men | Women |
|---|---|---|
| 19-50 years old | 1.3 mg | 1.1 mg |
| > 50 years old | 1.3 mg | 1.1 mg |
| Pregnancy | 1.4 mg | |
| Breastfeeding | 1.6 mg |
Deficiency
Vitamin B2 deficiency in Canada is rare and usually occurs with deficiencies of other B vitamins.
People who have medical conditions, drink excessive alcohol, or follow a vegetarian diet are more likely to have a vitamin B2 deficiency. Certain medications may also cause low levels of B2.
Signs and symptoms of vitamin B2 deficiency include:
- Inflammation of the tongue (glossitis), lips, eyelids, and skin
- Cracks in the corners of the mouth
- Delayed growth
- Muscle weakness
- Anemia
- Rashes
Toxicity
Vitamin B2 toxicity has not been reported, but high intakes may cause urine to appear yellower than normal.
Supplements
Supplements are generally not necessary. Excess vitamin B2 is eliminated in urine and can cause it to appear bright yellow.
Store your vitamin B2 supplements away from light to maintain their effectiveness.
Always watch your diet:
it has a strong impact on your health!© Copyright Vigilance Santé
The patient information leaflets are provided by Vigilance Santé Inc. This content is for information purposes only and does not in any manner whatsoever replace the opinion or advice of your health care professional. Always consult a health care professional before making a decision about your medication or treatment.