Vitamin B2 (Riboflavin)
This vitamin is found in dairy foods, eggs and meats. Riboflavin, or vitamin B2, may be responsible for the yellowing of urine after swallowing B-complex vitamins. Like all of the B vitamins, vitamin B2 is water soluble and, therefore, not stored by the body so it must be replaced each day.
How it helps.
Vitamin B2 plays an important role in energy production. It helps break down harmful chemicals including homocysteine that appears to increase the risk of heart disease. It also helps to mop up damaging particles in the body called free radicals that are formed during energy production. Vitamin B2 also helps the body maintain supplies of other B vitamins, more specifically it activates vitamin B6 and Folic acid (vitamin B9). It is known to be helpful with canker sores, migraine headaches and athletic performances.
What happens if you don’t get enough?
Because vitamin B2 is not as common as the other B vitamins, some people may not be getting enough of this vitamin from the foods they eat. A deficiency of vitamin B2 may lead to:
■ cracks and sores at the corners of the mouth
■ soreness of the lips, mouth and tongue
Alcoholics are likely to be deficient of this vitamin.
How much (dosage) should you take?
Males:
■ 14 years and older: 1.3 mg per day
■ 9 to 13 years: 0.9 mg per day
Females:
■ 19 years and older: 1.1 mg per day
■ 14 to 18 years: 1.0 mg per day
■ 9 to 13 years: 0.9 mg per day
■ during pregnancy: 1.4 mg per day
■ while breastfeeding: 1.6 mg per day
What happens if you take too much?
Other than intensifying the colour of urine to a bright yellow, excess amounts of vitamin B2 do not appear to cause adverse side effects.
Can drugs interact with it?
A number of drugs can reduce the levels of vitamin B2 or affect the body’s ability to use this vitamin, including:
■ oral contraceptives
■ tetracycline
■ some diuretics
■ antiseizure medication such as phenytoin
■ some antidepressants such as amitriptyline and doxepin
■ alcohol
Sources of Vitamin B2
Note: Vitamin B2 is damaged by light more than it is by heat or air, so foods containing vitamin B2 should be stored in containers that block the light rather than in clear containers.
Vitamins and Minerals: A Self-Hep Guide
This book provides a simple overview of the common vitamins and minerals available to help you supplement your diet when appropriate.
The information within this book is basic and does not claim to provide in any way comprehensive information of the subject matter but hopefully it can point you in the right direction when you need more information. All the information has come primarily from the government and authoritative bodies recommending daily intakes and pinpointing the limits of dosages per day. Experts in the field have tried to make the information easy to follow in this book.