By Mike Singh


Vitamin B2 is also commonly known as Riboflavin or Vitamin G. This water soluble vitamin is found in most plant and animal tissue and belongs to the B-Complex family. It assists in the metabolic processes of proteins, fats and carbohydrates.

Riboflavin is essential for the proper formation of red blood cells and hence helps produce anti bodies. It is also required to maintain the mucous membranes that are located throughout the digestive tract. Since this vitamin is involved in cell respiration and growth, it benefits the skin, hair, nails and connective tissues.

Being a part of the B-Complex family, B2 is vital because it helps in the production of Vitamin B3 (Niacin) and also helps the body absorb Vitamin B6. It also ensures normal development during periods of rapid development especially puberty.

Sources of Vitamin B2 :-

Milk, eggs and dairy products are excellent sources of Vitamin B2. Most people who have a nutritionally well balanced diet possess sufficient quantities of vitamin B2 as it is found in most plant and animal tissues. Green leafy vegetables, broccoli and asparagus are also good sources of B2 as are nuts, legumes, mushrooms, fruits, fish and whole grains and cereals.

Since its a water soluble vitamin, there is no fear of consuming more than the daily recommended amount as the body will eliminate the excess amount through the urine. When too much B2 is present in the body the urine will appear more yellow than normal. It is important to keep in mind that one should try and purchase milk in a container other than a glass bottle as heat and light can destroy the Riboflavin present in it.

Daily intake of Vitamin B2 :-

Experts recommend that the daily intake of B2 for men should be around 1. 3 mg whereas for adult females it should be 1. 1 mg daily. Pregnant women should consume around 1. 4 mg and women who are lactating should get about 1. 6 mg daily.

Symptoms of Vitamin B2 Deficiency :-

Although a nutritionally well balanced diet can ensure that one has adequate supplies of this vitamin , excessive consumption of alcohol, tobacco, caffeine and refined sugars can trigger a Vitamin B2 deficiency.

Symptoms of this vitamin deficiency can include a general feeling of weakness, lightheadedness, cracks and sores on the corner of one's mouth, soreness in the throat and/or tongue, irritated skin and anemia. The eyes can also become extra sensitive to light or can water excessively.

Problems with digestion and insomnia have also been known to occur. Mental responses may slow down and in some cases growth might be adversely affected. It is quite likely that a deficiency of Vitamin B2 can lead to the onset of Rheumatoid arthritis as well.