Essential Vitamins & Minerals Vitamin B2 07 of 33

Vitamin B2

AKA: Riboflavin

RDA: Men 1.7 mg

Women 1.3 mg

Pregnant women 1.6 mg

Like other members of the vitamin B complex, riboflavin helps produce energy from carbohydrates, fats, and proteins. Riboflavin also helps promote healthy skin, hair, nails, and mucous membranes; aids the production of red blood cells, corticosteroids, and thyroid hormones; and is required for the proper function of the nerves, eyes, and adrenal glands. It is often used to treat acne, anemia, cataracts, and depression.

A well balanced diet provides most humans with adequate riboflavin, although athletes and others who need a great deal of energy may require more than the RDA. Lean organ meats, enriched bread and flour, cheese, yogurt, eggs, almonds, soybean products such as tofu, and green leafy vegetables-especially broccoli- are good sources of riboflavin. Store these foods in the dark, because vitamin B2 breaks down in sunlight. Alcoholics and elderly humans are susceptible to riboflavin deficiency: the signs include oily skin, scaly skin rash; sores, especially on the lips and corners of the mouth; a swollen red painful tongue; sensitivity to light; and burning or red, itchy eyes. Although vitamin B2 supplements are available, they provide far more riboflavin than anyone needs. Diet changes are better, or you should take a multivitamin supplement. It is best to take the supplements with food, which increases their absorption.

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