Riboflavin Guide

Riboflavin, also known as vitamin B2, is a nutrient that forms part of the B-complex group of vitamins. It is water-soluble, easily absorbed, and manufactured by the intestinal flora in the body. Very small quantities of riboflavin are stored in the body, so daily replenishment is needed.

1. Uses of riboflavin

Riboflavin is essential in the use of oxygen and in the metabolism of carbohydrates, amino acids, and fatty acids. It is also required in the activation and absorption of pyridoxine (vitamin B6) and iron, and helps to create niacin (vitamin B3). It assists in the adrenal gland, in red blood formation, in cell respiration and growth, in antibody production, and in the maintenance of the mucus membranes in the digestive tract.

Riboflavin also eases watery eye fatigue and is believed to be useful in the prevention and treatment of cataracts. It is essential during period of growth (for children), and is beneficial to keeping healthy hair, skin, and nails.

2. Riboflavin deficiencies

Riboflavin deficiency causes dizziness, dermatitis, hair loss, light sensitivity, insomnia, retarded growth, poor digestion, burning feet, and slow mental responses. It can also cause eye disorders, skin lesions, inflammation of the tongue and mouth, and cracks and sores at the corners of the mouth. The recommended dosage for riboflavin, based on the Recommended Dietary Allowance (RDA), is 1.6 mg per day for males and 1.2 mg per day for females.

3. Food sources of riboflavin

Food sources that are rich in riboflavin include eggs, milk, cheese, nuts, organ meats, and lean meat. It can also be found in fish, green leafy vegetables, legumes, yogurt, and whole grains. Riboflavin is also available for supplementation, usually formulated together with B-complex vitamins or in multi-vitamin supplements.

High dosage of riboflavin has no demonstrable toxicity. Also, the body's limited capacity to absorb riboflavin precludes its potential for danger. Any excess of this vitamin is excreted in the urine -- showing yellow discoloration -- but is otherwise harmless.

Riboflavin is best taken with B-complex vitamins and vitamin C. Extra intake of riboflavin or supplementation may be necessary when consuming birth control pills, antibiotics, and alcohol, or when doing strenuous exercise.

IMPORTANT: Always note that the manufacture and sale of vitamin supplements is not restricted, controlled, or regulated by the Food and Drug Administration (FDA); therefore, it is always advisable to choose supplements under a manufacturer that strictly complies with Good Manufacturing Practices, as outlined by the FDA. This will ensure you that the vitamin supplements contain the right amount of ingredients that was indicated in the label, and that it does not contain any known contaminants.



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