Dr.Abhay Kumar Pati, Author, Best Nutrition Inc USA
www.bestnutrition.com, www.nutritionbest.com, www.ayurvedicsupplements.com, www.biotechayur.com
DESCRIPTION
Riboflavin is yellow in color and thus has been used as a food-coloring agent. As with all B-complex vitamins, it is water-soluble and requires a regular daily intake. Since it is sensitive to light it must be shielded from light exposure. For instance, milk in glass or clear plastic bottles loses most of its vitamin B2 content if exposed to too much light.
Riboflavin forms two essential coenzymes, flavin dinucleotide and flavin mononucleotide, which together are responsible for converting proteins, fats and sugars into substances that the body can use. Riboflavin is important for healthy skin and hair.
DEFICIENCY SYMPTOMS
Inadequate daily intake of riboflavin may contribute to sores, dermatitis, hair loss, and burning, itching, light-sensitive eyes.
THERAPEUTIC USES
THOSE WHO MAY NEED TO SUPPLEMENT
RECOMMENDED DIETARY ALLOWANCE
| Age | Riboflavin/Vitamin B2 (mg/day) |
| 0-6 months | 0.4 |
| 6-12 months | 0.5 |
| 1-3 years | 0.8 |
| 4-6 years | 1.1 |
| 7-10 years | 1.2 |
| 11-14 years (males) | 1.5 |
| 15-18 years (males) | 1.8 |
| 19-24 years (males) | 1.7 |
| 25-50 years (males) | 1.7 |
| 51+ years (males) | 1.4 |
| 11-14 years (female) | 1.3 |
| 15-18 years (females) | 1.3 |
| 19-24 years (females) | 1.3 |
| 25-50 years (females) | 1.3 |
| 51+ years (females) | 1.2 |
| Pregnancy | 1.6 |
| Lactation, 0-6 months | 1.8 |
| Lactation, 6-12 months | 1.7 |
BEST FOOD SOURCES
| Food | Riboflavin (mg/100g) |
| yeast extract | 11.0 |
| lamb’s liver | 4.64 |
| pig’s kidney | 2.58 |
| fortified breakfast cereal | 1.6 |
| wheat germ | 0.61 |
| cheese, cheddar | 0.5 |
| eggs | 0.47 |
| beef | 0.23 |
| milk | 0.17 |
| chicken | 0.13 |
SAFETY
Riboflavin is a safe vitamin. No cases of riboflavin poisoning have been recorded. Riboflavin may cause a harmless increased yellow coloration of the urine.
INTERACTIONS & CONTRAINDICATIONS
Riboflavin is one of the B-complex vitamins and so ideally should be taken as part of the complex, although single supplementation is acceptable as part of a nutritional therapeutic program. In this case, it should be taken with brewer’s yeast.