Vitamin and Mineral Series – A Focus on Vitamin B2- Riboflavin

Blog, Health & Wellness / By Michaela / October 24, 2020 November 12, 2020

Vitamin B2/Riboflavin is a water soluble vitamin. Daily consumption of Vitamin B2/Riboflavin is needed as water soluble vitamins are not stored in the body for later use.

Vitamin B2/Riboflavin plays numerous roles in the body including:

Energy production
Metabolism
Cellular growth, function and development
Maintaining the health of mucous membranes and tissues
Migraine Prevention
Cardiovascular Health

broccoli, vegetable, food

US Recommended Daily Allowance for Vitamin B2/Riboflavin:

1.3mg daily for adult men
1.1mg daily for adult nonpregnant women

Who is at risk for Riboflavin Deficiency?

Vegans
Vegetarian Athletes
People with malabsorption syndromes
People with celiac disease

Riboflavin Deficiency is more common than many think due to the mild nature of symptoms.

Symptoms of Riboflavin Deficiency include:

Sore throat
Swelling of mucous membranes
Chelitis- inflammation of the lips
Angular Stomatitis- lesions in the corners of the mouth
Stomatitis- inflammation of the mouth
Glossitis- inflammation of the tongue
Anemia
Dermatitis

As mentioned above, Vitamin B2 is a water soluble vitamin that requires daily consumption to maintain adequate levels. There are numerous healthy food options that you can start adding to your diet today to ensure you meet your needs! Some examples of foods rich in Vitamin B2/Riboflavin include:

Eggs
Organ Meats such as kidney and liver
Lean Meats such as chicken
Red Meat
Salmon
Tuna
Yogurt
Milk
Asparagus
Broccoli
Spinach
Dark Leafy Greens
Mushrooms
Almonds
Yeast
Fortified whole grain cereals
Fortified whole wheat breads

With so many great options to choose from it is easy to start filling your plate with some healthy B2!

This article is for information purposes only. Always consult your treating physician prior to starting any new diet or supplement.

Wondering what your vitamin levels are? Check out Rootine.

References:

Overview of water-soluble vitamins. Pazirandeh et al. Uptodate.com. Accessed 2020

Roboflavin Fact Sheet for Health Professionals. Accessed 2020. https://ods.od.nih.gov/factsheets/Riboflavin-HealthProfessional/

Institute of Functional Medicine Fact Sheet. Micronutrients:Vitamins. Accessed 2020

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