VITAMIN B2 RIBOFLAVIN Food Sources, Benefits, Dosage



RIBOFLAVIN Vitamin B2 , sources, benefits, and risks. Vitamin B2, also known as riboflavin, is another water-soluble vitamins. Unfortunately, it is easily destroyed by exposure to light, so foods high in Vitamin B2 should be packaged and stored accordingly.

Foods rich in Vitamin B2: regular consumption of dairy products, eggs, leafy green vegetables, peas and beans, and nuts guarantees adequate levels of vitamin B2. Some breads and cereals are also fortified with riboflavin. The best natural sources of vitamin B2 are brewer’s yeast, wheat germ, and almonds.


Because Vitamin B2 is synergistic – that is, working best in the presence of other B vitamins – people on restricted or inadequately nourishing diets are advised to take vitamin B2 in the form of vitamin B complex. This way, normal growth, red blood cell production, energy levels, central nervous system responses – even healthy skin, hair, eyes and liver – are assured.

Vitamin B2 is also an antioxidant which means that riboflavin destroys damaging particles (i.e., free radicals) circulating in the human body. These particles, left unchecked, can cause aging, disease, and even death.

Some of the effects of riboflavin deficiency are:

• Cracks and sores at the outer corners of the lips
• Sensitivity to light, and eye fatigue
• Slow growth
• Swollen, purplish tongue
• Swollen, sore throat
• Tiredness

In several studies, vitamin B2 – alone or with other B vitamins – has been suggested as a cure for cataracts, migraine headaches, and even autism.


Daily recommended levels of vitamin B2 are 1.2 milligrams (mg) for men, 1 mg for women, and about 0.6 mg for children. At very high doses (i.e., 10 mg+ per day), riboflavin may cause itching, numbness, burning or prickling skin, yellow or orange urine, and sensitivity to light. People who take supplemental vitamin B2 should wear sunglasses and provide screen protection for their PCs and laptops.

Vitamin B2 can also interfere with the effectiveness of prescription medicines, so consult a doctor before taking B2 supplements.