All you need to know about Riboflavin (vitamin B2)

Riboflavin is one of the eight essential B-group vitamins, also known as vitamin B2. It brings several important benefits including maintaining normal skin, vision and nervous system as well as helping our bodies release energy from the food we eat. Riboflavin also helps protect cells from oxidative stress and helps reduce tiredness and fatigue.

Because all the B vitamins are water-soluble vitamins, riboflavin is excreted in the urine therefore we need to safeguard our daily intake of riboflavin through eating a healthy balanced diet and adding to levels by taking a supplement.

Good sources of riboflavin

Riboflavin is found in a wide range of foods including milk, eggs, fortified breakfast cereals, rice, meat and offal, dark-green leafy vegetables (like spinach), nuts and yeast.

How much riboflavin do I need?

The EU Nutrient Reference Value, or NRV of riboflavin is 1.4mg a day for both men and women, and you should be able to get all the riboflavin you need from eating a healthy, balanced diet. You can also ensure your daily intake of riboflavin by taking a food supplement that helps to maintain good health as you get older.

Signs of riboflavin deficiency

According to global studies, poor riboflavin intake in Western countries is most prevalent among the elderly and adolescents, despite the diversity of riboflavin-rich foods available. Alcoholics are more likely to have riboflavin deficiency too. Low levels of riboflavin or deficiency can cause skin rashes, sores and cracks at the corners of the mouth, anaemia, tiredness, red and sore eyes.


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