Vitamin B2 (Riboflavin)

What is it?

Vitamin B2 is a water-soluble vitamin and the unused vitamin leaves your body through your urine. As your body does not store this vitamin you need a regular supply in your diet or through supplementation.

What it does

It works with the other B vitamins and is important for body growth and red blood cell production. It also aids in the release of energy from proteins. [1] It aids in the formation of antibodies and red blood cells, assists in maintaining respiration and is necessary for maintenance of good vision, skin, nails and hair.  Vitamin B2 has also been found to alleviate eye fatigue and promotes general good health. Common signs of deficiency include cracking of the lips and corners of the mouth, inflamed tongue, visual disturbances like sensitivity to light, loss of visual acuity, cataract formation, burning and itching of the eyes, lips, mouth and tongue, anemia and seborrheic dermatitis.[2]

Food Sources

Vitamin B2 is commonly found in dairy, eggs, leafy greens, lean meats, organ meats, nuts, legumes. Breads and cereals are often are enriched with Riboflavin.

Riboflavin can be destroyed by exposure to light. [3]

Recommended Dietary Allowance (RDA)

Canada’s RDA can be found here.

Molecular Dosage Range

Riboflavin has played little role in orthomolecular medicine, but this may soon change.  Riboflavin deficiency can result from the chronic use of high doses of tranquilizers. [4]

[1], site reviewed August 2016
[2] Brody, Tom (1999). Nutritional Biochemistry. San Diego: Academic Press.
[3], site reviewed August 2016
[4] Hoffer, Abram and Saul, Andrew, Orthomolecular Medicine for Everyone: Megavitamin Therapeutics for Families and Physicians, Basic Health Publications, Inc., 2008; P. 125