Holisticonline.com - Vitamin B Knowledgebase

Vitamin/ Mineral Name: Vitamin B2: Riboflavin

RDA for Men: 1.7 mg

RDA for Women: 1.3 mg

RDA for Pregnant Women: 1.6 mg

RDA for Nursing Women: 1.8 mg

Daily Value (DV): 1.7 mg

Benefit: Fat, Protein and Carbohydrate metabolism Healthy skin Signs of deficiency: Cracks around the mouth and lips, frequent occurrence of bloodshot eyes, and a purplish tongue. Other signs are: increased sensitivity to light, a need for bright lighting for proper vision, anemia, burning sensations in hands and feet, loss of hair and weight, etc. This Vitamin is needed for the proper biochemical functioning of every living cell. Riboflavin aids the body in the absorption of iron. It also may have beneficial cancer inhibiting properties. Vitamin B2 therapy has been attributed to relief of cataracts.

Food Sources: Riboflavin is found in beef and chicken liver, nuts, beans, milk and milk products, etc. This product can be destroyed by light. Today, most of riboflavin in milk is destroyed by the action of light that is used to create Vitamin D milk. Other foods that the sources of Riboflavin include: Cottage cheese, Avocados, Tangerines, Prunes, Asparagus, Broccoli, Mushrooms, Salmon, and Turkey.

Effect of Overdose: This Vitamin is water soluble. The body does not store it to any great extent. Excess amounts are readily removed through urine. Thus for healthy people, this is pretty safe in any reasonable quantity. No medical harm is reported from any overdose.

Description: This vitamin is not very stable. The heat of cooking, storage, exposure to air or light, soaking or prolonged cooking in water etc. destroy them. Alkaline solutions such as baking soda also has a harmful effect on this vitamin.