Dr.Abhay Kumar Pati, Author, Best Nutrition Inc USA
www.bestnutrition.com, www.nutritionbest.com, www.ayurvedicsupplements.com, www.biotechayur.com
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.
Inadequate daily intake of riboflavin may contribute to sores, dermatitis, hair loss, and burning, itching, light-sensitive eyes.
- sores and ulcers
- eye problems
- migraine headaches
- muscle cramps
THOSE WHO MAY NEED TO SUPPLEMENT
- women using the contraceptive pill
- adults with irregular or poor eating habits
- vegetarians, especially vegans
RECOMMENDED DIETARY ALLOWANCE
|Age||Riboflavin/Vitamin B2 (mg/day)|
|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|
|Lactation, 0-6 months||1.8|
|Lactation, 6-12 months||1.7|
BEST FOOD SOURCES
|fortified breakfast cereal||1.6|
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.