Vitamin B2

Vitamin B2 - also known as riboflavin - is a water-soluble vitamin that also acts as an antioxidant.

Why you need it

Riboflavin plays an important role in metabolising proteins, fats and carbohydrate and in the production of energy. It helps to maintain a healthy immune system and is involved in the production of antibodies. Riboflavin helps to keep skin, hair and mucous membranes healthy. As it is water soluble, it cannot be stored in the body, and a regular dietary intake is essential.

Research

Riboflavin may provide some protection against certain congenital abnormalities (neural tube defects such as spina bifida) during early pregnancy in addition to that given by folic acid and vitamin B12.

Children who do not eat fortified cereals for breakfast are less likely to have adequate intakes of riboflavin compared with those who do not eat fortified cereals. People with good intakes of riboflavin seem more likely to show good scores in tests of mental functioning than those with low levels. Recent studies suggest that your metabolism changes with age, so you need more B2 from your diet to maintain blood levels of this vitamin. Older people with low riboflavin levels may have reduced immunity.

Some people with chronic fatigue syndrome benefit from taking B group supplements. Preliminary research suggests their level of B vitamin activity - including that of riboflavin - is low. Vitamin B2 deficiency may be a cause of recurrent aphthous mouth ulcers in some people.

Vitamin B2 is often included in nutritional supplements designed to improve the symptoms of pre-menstrual syndrome. It probably works because it is needed to convert vitamin B6 into its active form.

How much you need

The EC RDA for riboflavin is 1.6mg. People who are physically active need more riboflavin than those who take little regular exercise. Some vegetarians are at risk of low vitamin B2 intake.

Symptoms that may be due to vitamin B2 deficiency include

blood shot, red eyes
tired, sensitive eyes
gritty eyes
sores and cracks at the corner of the mouth
red, inflamed tongue and lips
mouth ulcers
scaly eczema-like skin rash (seborrhoeic dermatitis)
especially on the face and nose
hair loss
trembling
dizziness
difficulty sleeping
poor concentration and memory

Foods containing vitamin B2 include

yeast extract
liver
wholegrain cereals, wheatgerm and bran
milk, cheese and yoghurt
eggs
green leafy vegetables
beans

Riboflavin is sometimes used as a yellow food coloring. When taking supplements containing riboflavin, urine color becomes noticeably more yellow.

Milk is a rich source of riboflavin but is best obtained from cartons rather than bottles. Sunlight destroys milk riboflavin quickly when exposed to light.

Vitamin B2

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