• Vitamin B 2 Improves energy levels
• It maintains healthy skin
• It keeps nails and hair healthy
• It may alleviate pregnancy cramps

How it works

Riboflavin is needed by the body to form two substances that are vital for turning the calories from protein, fat, and carbohydrate in food into a form that cells can use efficiently: FAD - which stands for flavin adenine dinucleotide; and FMN - which stands for favin mononucleotide. (A lack of riboflavin in the body reduces energy levels). Riboflavin is also needed for the formation of hair, skin, and nails.

Absorption helpers Riboflavin is best absorbed when in the presence of other B vitamins and the mineral selenium, found in Brazil nuts, red meat, and wholegrain cereals.

Absorption inhibitors High intakes of alcohol, antidepressant drugs such as imipramine and amitriptyline, the drug adfiamycin used in chemotherapy, and the anti-malarial drug quinacrine can all reduce absorption of riboflavin. Too much iron, zinc, copper, or manganese has a similar effect. Smoking and the contraceptive pill may also deplete levels in the body, while the exposure of foods to sunlight can destroy this vitamin before being consumed.

Taking riboflavin supplements
 

The adult RDA (1.6mg) can be obtained from eating two large bowls of fortified cereal with skimmed milk. 200mg of riboflavin a day is set as a safe upper limit. Optimum nutritionists believe that intakes of 1.8-2.5mg a day are appropriate, and 25-100mg daily for therapeutic uses are suggested.

Combining supplements Riboflavin is best taken with food as a vitamin B-complex supplement.

Precautions People with, or who are prone to, cataracts should not take more than 10mg daily because the combination of light, oxygen, and riboflavin increases the risk of cataract development. High doses may increase the risk of magnesium deficiency. Since there are no benefits to taking mega doses, intakes should not exceed 200mg a day.

Why take this supplement?

The amount of riboflavin lost in the urine tends to increase in people who are stressed or have diabetes. They may therefore need more of this vitamin. Women taking the oral contraceptive pill may experience similar effects, while vegans (who consume no animal foods), the elderly, and those who are dieting may have poor intakes. Riboflavin depletion is also common in pregnant women. Poor intakes can also lead to the following symptoms:

Therapeutic uses

• Anaemia Research indicates that riboflavin, used in conjunction with iron, enhances iron therapy and improves anaemia.
• Candidiasis Sufferers with low levels of riboflavin may benefit from supplementation.
• Carpal Tunnel Syndrome Riboflavin is needed with vitamin B6 to treat Carpal Tunnel Syndrome. A lack of riboflavin can stop vitamin B6 from working, a problem that can be resolved by taking riboflavin supplements.
• Cataracts While excess riboflavin increases the risk of cataracts, too little may also be a problem. Improvements may occur by taking modest supplements over a period of nine months.
• Pregnancy cramps Pain relief may occur if 10mg of riboflavin supplements are taken daily.

Chemical names

• Roboflavin

Preparations

• Tablets
• Capsules

RDA for adults

1.6mg

Top sources of Vitamin B2 mg/100g of food

• Marmite (yeast)11.0mg/100g
• Lamb's liver4.4mg/100g
• Fortified cornflakes1.3mg/100g
• Cheddar cheese0.4mg/100g
• Eggs0.35mg/100g
• Beef0.33mg/100g
• Yoghurt0.27mg/100g
• Chicken0.19mg/100g
• Whole milk0.17mg/100g

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