Riboflavin - Vitamin B2

Vitamin B2, also known as riboflavin, was originally thought to be part of the thiamin molecule. Excess vitamin B2 is excreted in your urine, because it is a water-soluble vitamin. The function of vitamin B2 can be described as lubrication of the engine. It extracts energy from carbohydrate, protein and fat. Some research suggests that it might have a role in the prevention of headaches.

This is a fuzzy B vitamin. It can be destroyed by ultraviolet light. Milk is a primary and significant source of vitamin B2, but if the milk is exposed to UV light, the vitamin in the milk can actually be destroyed. We’re now seeing that milk in glass bottles are becoming common again. That’s a bad idea. It is better if it comes in paper cartons. If it is in glass bottles vitamin B2 is going to be destroyed by UV light.

As with thiamin, vitamin B2 deficiency can occur in chronic alcoholics. The symptoms are an inflamed tongue, cracks at the corners of the mouth, the lips becoming inflamed and split. This deficiency is also common among teenage girls who don’t drink milk but soft diet drinks.

Vitamin B2 deficiency can also make other B vitamin deficiencies worse, such as vitamin B6 deficiency. If you skip breakfast you can end up with B vitamins deficiency.

Vitamin B2 is non-toxic, so no upper limit has been set. If you consume more than what you need, there is no risk of toxicity.

Daily Required Amounts

Males (18-70): 1.2 milligrams.
Females (18-70): 1.1 milligrams.

Foods High in Vitamin B2

1 cup reduced-fat milk (2% fat)	0.4 milligrams
1 cup yogurt	0.52 milligrams
1 cup spinach	0.42 milligrams
113 grams Calf's liver, braised	2.2 milligrams