Vitamin B2 – also known as riboflavin – is vital in the production of energy and is used for
metabolism of fats and proteins in the body. An adequate supply keeps your eyesight and skin
in good shape. It is also helps and supports other nutrients in the body, including folic acid and
niacin. It is a water soluble vitamin.
How much vitamin b2 do we need? in the UK the RNI (reference daily intake) for adult women per day is 1.1 milligrams (mgs) and 1.3mgs for adult men. In the US the RDA (recommended dietary
allowance) is 1.2mgs for adult women and 1.6mgs for men.
And if we don’t get enough? A deficiency of riboflavin is quite rare as it is easy to get your
daily amount, but symptoms might include cracks at the corner of your mouth, sensitivity to bright
light, skin rash and hair loss. Some other reported signs of a deficiency that have been reported include dizziness, insomnia, poor digestion, retarded growth, and slow mental responses.
And if we get too much? Vitamin B2 is non toxic even at extremely high doses. The only signs of ingesting too much is a yellow discoloration of the urine, this is normal and harmless.
Who may need extra of this vitamin? As with other B vitamins, processed and refined foods are not a
particularly good source of riboflavin. It is rare to become deficient in this vitamin, but people
on a restricted diet or who consume a lot of alcohol should take special care. As dairy and
animal products are the best sources of riboflavin, vegetarians, and especially vegans should
take extra care.
Good places to find vitamin B2 include:
Jason Paris, personal trainer and nutritionist, is co-author with Lady Marie Stubbs of the highly popular fitness and weightloss book Trim and Tone at Home.
Jason Paris also runs the website http://www.female-fiftyplus-get-fit.com which gives advice on weightloss, exercise and nutrition particularly for women.
