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Riboflavin, also known as Vitamin B2, is a water-soluble vitamin essential for overall health. It plays a vital role in energy production, cell growth, and the breakdown of fats, steroids, and certain medications.
While small amounts of riboflavin are produced by gut
bacteria, it’s not enough to meet daily needs — making dietary
intake essential. Since the body cannot
store large amounts of riboflavin, excess is excreted in
urine. Interestingly, high supplement doses can
cause bright
yellow urine, which is harmless.
📏 Recommended Daily Intake of
Riboflavin
The Recommended
Dietary Allowance (RDA) for Vitamin B2 depends on age,
sex, and life stage:
·
Men (19+ years): 1.3
mg/day
·
Women (19+ years): 1.1
mg/day
·
Pregnancy: 1.4
mg/day
·
Lactation: 1.6
mg/day
Tolerable Upper Intake Level (UL):
Currently, there is no UL for
riboflavin because no toxic effects have
been reported from food or supplements.
🧬 How Riboflavin Supports Health
Riboflavin works as a coenzyme in
many essential reactions that keep the body functioning. It:
·
Helps convert
carbohydrates, fats, and proteins into energy ⚡
·
Supports antioxidant
activity by aiding glutathione recycling
·
Promotes healthy skin,
eyes, and nerve function
·
Assists in medication
metabolism
A deficiency can lead to skin
problems, eye disorders, and anemia. In animal studies,
prolonged deficiency has been linked to heart
disease, brain disorders, and certain cancers.
🩹 Riboflavin
& Migraines
Research suggests that riboflavin supplementation may reduce
the frequency and severity of migraines, likely by supporting
mitochondrial energy function in brain cells.
❤️ Riboflavin
& Heart Health
Riboflavin aids in homocysteine metabolism,
which helps reduce the risk of cardiovascular diseases. Adequate intake
supports blood
vessel health and circulation.
🥗 Food Sources of Riboflavin
Riboflavin is found mostly in animal-based foods and
fortified products, but also in some plant-based sources.
Top Sources Include:
·
🥛 Dairy
milk
·
🥣 Yogurt
·
🧀 Cheese
·
🥚 Eggs
·
🥩 Lean
beef and pork
·
🫀 Organ meats (especially
beef liver)
·
🍗 Chicken
breast
·
🐟 Salmon
·
🌾 Fortified
cereals and breads
·
🌰 Almonds
·
🥬 Spinach
💡 Tip: Fortified
foods are especially helpful for vegetarians and vegans.
🚨 Signs of Riboflavin Deficiency
Although rare in developed countries, riboflavin
deficiency can still occur in certain groups.
Symptoms Include:
·
Cracked lips (cheilitis)
·
Sore throat
·
Swelling of mouth and
throat
·
Glossitis (swollen tongue)
·
Hair loss
·
Skin rash
·
Anemia
·
Itchy red eyes
·
Cataracts in severe cases
🧍 Groups
at Higher Risk
·
Vegans &
vegetarians (low intake of dairy/meat)
·
Pregnant women with lactose
intolerance or limited meat consumption
·
Malnourished
individuals
·
People with thyroid
disorders
🛡️ Toxicity – Is Too Much Riboflavin
Harmful?
·
No toxic effects from high riboflavin intakes have been
observed.
·
The body limits absorption and excretes excess in urine.
·
No UL (upper limit)
is currently set.
💡 Did You Know?
Ever wonder why milk isn’t stored in clear glass
bottles anymore?
That’s because riboflavin
is sensitive to light. Exposure can destroy
its active form, reducing its nutritional value. Today, milk is
sold in cartons
or opaque containers to protect the vitamin.
📌 Key Takeaways
·
Riboflavin (Vitamin B2) is vital for energy
production, healthy skin, eyes, and metabolism.
·
Deficiency is rare but can
cause mouth
sores, skin issues, anemia, and eye problems.
·
Best sources are dairy, meats,
fortified cereals, nuts, and leafy greens.
·
No toxicity risk from normal
dietary or supplement intake.
·
Light exposure destroys
riboflavin in foods like milk.
📚 Sources & References
·
National Institutes of Health – Riboflavin
·
Harvard T.H. Chan School of Public Health – Riboflavin
·
World
Health Organization – Micronutrients
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