Vitamin B2 (Riboflavin) is essential for the following body functions:
* release energy from fat and protein
* maintain healthy skin
* maintain mucous membrane
Sources of Vitamin B2:
| Food / 100g | Amount (mg) |
| Yeast extract | 11.9 |
| Grapenuts | 1.5 |
| Nori seaweed, dried | 1.3 |
| Bran flakes, oat bran flakess | 1.3 |
| Vegetable pate | 1.3 |
| Tomato sauce for pasta | 0.5 |
Dietary Reference Intake
| Life Stage Group | RDA/AI* mg / day | Upper Limit mg / day |
| Infants 0-6 months 7-12 months | 0.3* 0.4* | Not determinable Not determinable |
| Children 1-3 years 4-8 years | 0.5 0.6 | Not determinable Not determinable |
| Males 9-13 years 14-18 years 19 – >70 years | 0.9 1.3 1.3 | Not determinable Not determinable Not determinable |
| Females 9-13 years 14-18 years 19 – >70 years | 0.9 1.0 1.1 | Not determinable Not determinable Not determinable |
| Pregnancy <19 years 19 – >50 years | 1.4 1.4 | Not determinable Not determinable |
| Lactation <19 years 19 – >50 years | 1.6 1.6 | Not determinable Not determinable |
RDA = Recommended Dietary Allowances
AI* = Adequate Intakes
UL = Upper Limit
Vitamin B2 Deficiency
A deficiency of vitamin B2 can be due to:
* not getting enough of the vitamin from the diet
* malabsorption of intestine
* increase in the excretion of the vitamin from the body
Signs and symptoms of vitamin B2 deficiency include
* cracked and red lips
* inflammation of the lining of mouth and tongue
* mouth ulcers
* cracks at the corners of the mouth
* sore throat
* dry and scaling skin
* fluid in the mucous membranes
* iron-deficiency anemia
A deficiency may also cause the eyes to become bloodshot, itchy, watery and sensitive to bright light.\
Vitamin B2 Overdose
An excess of vitamin B2 is not harmful as it is excreted.