Water-soluble. Easily absorbed. The amount excreted depends on bod-
ily needs and may be accompanied by protein loss. Like the other B vita-
mins it is not stored and must be replaced regularly through whole foods
or supplements.
Also known as vitamin G.
Measured in milligrams (mg.).
Unlike thiamine, riboflavin is not destroyed by heat, oxidation, or acid. But
it is easily destroyed by light.
For normal adults, 1.2–1.7 mg. is the RDI/RDA. During pregnancy, 1.6
mg. is suggested. For nursing mothers, 1.8 mg. is recommended for the first
six months and 1.7 mg. for the second six months.
Increased need in stress situations.
America’s most common vitamin deficiency is riboflavin.
WHAT IT CAN DO FOR YOU:
Aid in growth and reproduction.
Promote healthy skin, nails, hair.
Help eliminate sore mouth, lips, and tongue.
Benefit vision, alleviate eye fatigue.
Function with other substances to metabolize carbohydrates, fats,
and proteins.
DEFICIENCY DISEASE:
Ariboflavinosis—mouth, lips, skin, genitalia lesions.
BEST NATURAL SOURCES:
Milk, liver, kidney, cheese, leafy green vegetables, fish, eggs,
yogurt, beans.
SUPPLEMENTS:
Available in both low and high potencies—most commonly in 100 mg.
doses. Like most of the B-complex vitamins, it is most effective when in a
well-balanced formula with the others.
100–300 mg. are the most common daily doses.
TOXICITY AND WARNING SIGNS OF EXCESS:
No known toxic effects.
Possible symptoms of minor excess include itching, numbness, sensations
of burning or prickling.
ENEMIES:
Light—especially ultraviolet light—and alkalies are destructive to
riboflavin. (Opaque milk cartons now protect riboflavin that used to be
destroyed in clear-glass milk bottles.) Other natural enemies are water (B2
dissolves in cooking liquids), sulfa drugs, estrogen, alcohol.
PERSONAL ADVICE:
If you are taking the pill, pregnant, or lactating, you need more vitamin B2.
If you eat little red meat or dairy products you should increase your intake.
There is a strong likelihood of your being deficient in this vitamin if
you are on a prolonged restricted diet for ulcers or diabetes. (In all cases
where you are under medical treatment for a specific illness, check with
your doctor before altering your present food regimen or embarking on
a new one.)
All stress conditions require additional B complex.
This vitamin works best with vitamin B6, vitamin C, and niacin.
If you’re taking an antineoplastic (anticancer) drug such asmethotrexate, too
much vitamin B2 can cut down the drug’s effectiveness.
If you’re taking antibiotics, you’re probably not getting the B2 you need.
Drinkers need more of this vitamin because alcohol interferes with
proper absorption.
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Mauricio Rider writes about vitamins supplements and vitamins and healthfood supplements. Learn more info by visiting the previous link.
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