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Vitamin B2 (Riboflavin)

Vitamin B2, water-soluble vitamin, is needed to

  • release energy from fat and protein
  • maintain healthy skin
  • maintain mucous membrane

A deficiency of vitamin B2 can be due to:

  • not getting enough of the vitamin from the diet
  • malabsorption of intestine
  • increase in the excretion of the vitamin from the body

Signs and symptoms of vitamin B2 deficiency include

  • cracked and red lips
  • inflammation of the lining of mouth and tongue
  • mouth ulcers
  • cracks at the corners of the mouth
  • sore throat
  • dry and scaling skin
  • fluid in the mucous membranes
  • iron-deficiency anemia

A deficiency may also cause the eyes to become bloodshot, itchy, watery and sensitive to bright light.

Our body can not stored excess amount vitamin B2. Hence an excess is not harmful to our body as it will be excreted.

The vitamin B2 is depleted through the storage, processing, preparation and cooking of the food.

Good Sources of Vitamin B2

Food / 100g Amount (mg)
Yeast extract 11.9
Lamb's liver 4.6
Roasted venison 0.7
Goat's milk cheese 0.6
Cheddar cheese 0.5
Eggs 0.5
tomato sauces for pasta 0.5

m = 0.001

Recommended Intakes for Adults:

UK Reference Nutrient Intakes (RNI) - 1.1mg (female), 1.3mg (male)

USA Recommended Daily Amount (RDA) - 1.1mg (female), 1.5mg (male)