This can be a reader-friendly overview of Riboflavin. For extra particulars, see our well being skilled reality sheet on Riboflavin.
What’s riboflavin and what does it do?
Riboflavin (additionally referred to as vitamin B2) is vital for the expansion, improvement, and performance of the cells in your physique. It additionally helps flip the meals you eat into the power you want.
How a lot riboflavin do I want?
The quantity of riboflavin you want is dependent upon your age and intercourse. Common every day advisable quantities are listed under in milligrams (mg).
|Life Stage||Beneficial Quantity|
|Beginning to six months||0.3 mg|
|Infants 7–12 months||0.4 mg|
|Kids 1–3 years||0.5 mg|
|Kids 4–8 years||0.6 mg|
|Kids 9–13 years||0.9 mg|
|Teen boys 14–18 years||1.3 mg|
|Teen ladies 14–18 years||1.0 mg|
|Pregnant teenagers and ladies||1.4 mg|
|Breastfeeding teenagers and ladies||1.6 mg|
What meals present riboflavin?
Riboflavin is discovered naturally in some meals and is added to many fortified meals. You will get advisable quantities of riboflavin by consuming a wide range of meals, together with the next:
- Eggs, organ meats (reminiscent of kidneys and liver), lean meats, and low-fat milk
- Inexperienced greens (reminiscent of asparagus, broccoli, and spinach)
- Fortified cereals, bread, and grain merchandise
What sorts of riboflavin dietary dietary supplements can be found?
Riboflavin is present in multivitamin/multimineral dietary supplements, in B-complex dietary dietary supplements, and in dietary supplements containing solely riboflavin. Some dietary supplements have rather more than the advisable quantities of riboflavin, however your physique can’t take in greater than about 27 mg at a time.
Am I getting sufficient riboflavin?
Most individuals in america get sufficient riboflavin from the meals they eat and deficiencies are very uncommon. Nonetheless, sure teams of individuals are extra seemingly than others to have hassle getting sufficient riboflavin:
- Athletes who’re vegetarians (particularly strict vegetarians who keep away from dairy meals and eggs)
- Pregnant ladies and breastfeeding ladies and their infants
- People who find themselves vegan
- Individuals who don’t eat dairy meals
- Folks with a genetic dysfunction referred to as riboflavin transporter deficiency. This dysfunction prevents the physique from correctly absorbing and utilizing riboflavin, inflicting riboflavin deficiency
What occurs if I do not get sufficient riboflavin?
You may develop riboflavin deficiency when you don’t get sufficient riboflavin within the meals you eat, or if in case you have sure illnesses or hormone issues.
Riboflavin deficiency could cause pores and skin issues, sores on the corners of your mouth, swollen and cracked lips, hair loss, sore throat, liver issues, and issues along with your reproductive and nervous techniques.
Extreme, long-term riboflavin deficiency causes a scarcity of purple blood cells (anemia), which makes you are feeling weak and drained. It additionally causes clouding of the lens in your eyes (cataracts), which impacts your imaginative and prescient.
What’s an impact of riboflavin dietary supplements on well being?
Scientists are learning riboflavin to raised perceive the way it impacts well being. Right here is an instance of what this analysis has proven.
Some research present that riboflavin dietary supplements would possibly assist forestall migraine complications, however different research don’t. Riboflavin dietary supplements normally have only a few negative effects, so some medical specialists suggest making an attempt riboflavin, underneath the steerage of a healthcare supplier, for stopping migraines.
Can riboflavin be dangerous?
Riboflavin has not been proven to trigger any hurt.
Does riboflavin work together with drugs or different dietary dietary supplements?
Riboflavin will not be recognized to work together with any drugs. But it surely’s at all times vital to inform your physician, pharmacist, and different healthcare suppliers about any dietary dietary supplements and prescription or over-the-counter medicines you are taking. They will inform you if the dietary dietary supplements would possibly work together along with your medicines or if the medicines would possibly intrude with how your physique absorbs, makes use of, or breaks down vitamins.
Riboflavin and healthful consuming
Folks ought to get most of their vitamins from meals and drinks, based on the federal authorities’s Dietary Tips for Individuals. Meals comprise nutritional vitamins, minerals, dietary fiber, and different parts that profit well being. In some instances, fortified meals and dietary dietary supplements are helpful when it isn’t attainable to satisfy wants for a number of vitamins (e.g., throughout particular life levels reminiscent of being pregnant). For extra details about constructing a wholesome dietary sample, see the Dietary Tips for Individuals and the U.S. Division of Agriculture’s MyPlate.
The place can I discover out extra about riboflavin?
- For common info on riboflavin:
- For extra info on meals sources of riboflavin:
- For extra recommendation on selecting dietary dietary supplements:
- For details about constructing a wholesome dietary sample:
This reality sheet by the Workplace of Dietary Dietary supplements (ODS) offers info that ought to not take the place of medical recommendation. We encourage you to speak to your healthcare suppliers (physician, registered dietitian, pharmacist, and many others.) about your curiosity in, questions on, or use of dietary dietary supplements and what could also be greatest to your total well being. Any point out on this publication of a particular services or products, or suggestion from a corporation or skilled society, doesn’t signify an endorsement by ODS of that product, service, or skilled recommendation.
Up to date: March 22, 2021 Historical past of modifications to this reality sheet