What Is Vitamin B2?

Brussels sprouts: A source of B2.

Vitamin B2 is also known as riboflavin. The University of Maryland Medical Center (UMMC) notes that it is one of eight B vitamins. All B vitamins help convert food into fuel, or energy, for the body. Vitamin B2 also acts as an antioxidant, helping neutralize disease-causing particles known as "free radicals". Most healthy individuals receive adequate amounts of B2 in their diet, according to UMMC.

B2 Deficiency

UMMC contends that the elderly and alcoholics are most likely to experience a vitamin B2 deficiency. This is attributed to poor diet. Symptoms that you are not getting enough B2 include fatigue, slowed growth, digestive issues, cracks and sores around the edge of the mouth, swelling and soreness of the throat and light sensitivity.

Food Sources

Mushrooms: A rich B2 Source

Vitamin B2 exists naturally in several foods. The best sources are brewer's yeast, almonds, organ meats, mushrooms, wild rice, whole grains, milk, yogurt, soybeans, Brussels sprouts, broccoli and spinach. Some manufacturers enrich flour and cereals with vitamin B2. To preserve the B2 content in food, store it away from light and roast or steam it as opposed to frying or boiling.

Supplement Form

Vitamin B2 is generally contained in multivitamin and B-complex supplements. Other vitamins that are part of the B-complex include thiamine, niacin, pantothenic acid, folic acid and vitamin B12. The National Cancer Institute (NCI) reports that some B vitamins show promise in preventing and treating certain types of cancer.

Health Benefits

The Mayo Clinic contends that most of the specific disease-fighting claims of vitamin B2 are backed by inconclusive scientific evidence. For instance, proof is unclear as to B2's effects on ailments such as anemia, depression, malaria, migraine headaches and cataracts. UMMC concurs. For instance, they believe B2 is necessary for normal vision, but, as of March 2010, they claim evidence is preliminary when it comes to the vitamin's impact on cataracts. Mayo experts do believe that B2 is proven to treat neonatal jaundice.

Recommended Daily Intake

UMMC lists the recommended daily levels of B2 consumption for different stages of life. At birth, 0.3 milligram of B2 are required. This number slowly increases to a level of 1.3 milligrams daily for males between the ages of 14 and 18 and one milligram for females. Males are advised to stay at the 1.3-milligram level for life, if otherwise healthy. Women over 19 should consume 1.1 milligrams of B2 daily. Those levels increase to 1.4 milligrams and 1.6 milligrams, respectively for pregnant and breastfeeding females.

References

• University of Maryland Medical Center (UMMC): Vitamin B2 (Riboflavin)
• Mayo Clinic: Riboflavin (vitamin B2)
• National Cancer Institute (NCI): Vitamin B complex