Vitamin B2 is a water-soluble vitamin that is also known as Riboflavin. Get information on the health benefits, sources, functions and deficiency of Vitamin B2.

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Vitamin B2 Benefits

Vitamin B2, also known as Riboflavin, is a water-soluble vitamin that plays a vital role in energy metabolism, and is required for the metabolism of fats, ketone bodies, carbohydrates, and proteins. Vitamin B2 can be stored by the body in very insignificant amounts and hence it is necessary to replenish it on a daily basis. It is mainly found as an integral component of the coenzymes, flavin adenine dinucleotide (FAD) and flavin mononucleotide (FMN). In the following lines, we have provided information on the health benefits, sources, functions and deficiency of Vitamin B2.
 
Benefits
 
  • It promotes the physical condition of the nervous system, skin, hair, eyes, mouth, and liver.
  • It helps in prevention of headache and even some visual disturbances, particularly cataracts.
  • It keeps the mucous membranes (such as those lining the mouth) healthy.
  • Being an excellent antioxidant, it neutralizes the free radicals in the body and helps prevent serious illnesses such as heart disease and cancer.
  • Studies have shown that it helps in the treatment of anemia, apart from migraine, headaches and rheumatoid arthritis.
  • It regulates human growth and reproduction and aids red blood cell production.
  • It is used to treat a number of skin disorders, such as acne (acne rosacea), dermatitis and eczema.
  • It reinforces antibody reserves and in the process, helps shore up the immune system of the body.
  • It promotes speed recovery from wounds, burns and other injuries, by keeping tissue in good repair.
  • It helps treat nervous system problems, such as numbness and tingling, Alzheimer's disease, epilepsy, multiple sclerosis, anxiety, stress, etc. 
 
Recommended Daily Intake
 
Age Group
Male (mg/day)
Female (mg/day)
0-6 months 
0.3 (AI) 
0.3 (AI)
7-12 months 
0.4 (AI) 
0.4 (AI)
1-3 years 
0.5 
0.5
4-8 years 
0.6 
0.6 
9-13 years   
0.9 
0.9
14-18 years
1.3 
1.0
19 years and above
1.3 
1.1
 
Sources 
  • Almonds
  • Barley
  • Bean sprouts
  • Buckwheat
  • Cheese
  • Cocoa powder
  • Eggs
  • Green leafy vegetables
  • Kidney beans
  • Milk
  • Millet
  • Miso
  • Mushroom
  • Oily fish
  • Organ meats, such as liver
  • Passion-fruit juice
  • Peas
  • Pumpkin and squash seed
  • Quinoa
  • Raisins
  • Red meats
  • Riboflavin-enriched breads and cereals
  • Sesame seed
  • Soybeans
  • Spinach
  • Sunflower seed kernels
  • Sweet potatoes
  • Wheat germ
  • Whole grains
  • Yeast
  • Yogurt 
Functions 
  • Aids metabolism of fats, carbohydrates and proteins
  • Required for red blood cell formation and antibody production
  • Promotes healthy skin, nails, hair growth and general good health
  • Plays a key role in energy production in the body
  • Needed to process amino acids and fats, activate Vitamin B6 & folic acid
  • Essential for normal tissue respiration
  • Helps convert carbohydrates into energy
 
Deficiency
The following symptoms will be seen in case of deficiency of Vitamin B2. 
  • A red, sore tongue
  • Anemia
  • Bloodshot eyes
  • Burning tongue
  • Conjunctivitis
  • Cracks around the corners of mouth
  • Cracks on the lips
  • Digestive problems
  • Dull or oily hair
  • Eye tiredness
  • Fatigue
  • Impaired nerve function
  • Inflammation in the mouth
  • Itching and burning of the eyes
  • Malfunctioning of adrenal glands
  • Oily skin
  • Premature wrinkles on the face and arms
  • Seborrheic dermatitis
  • Abnormal sensitivity to light
  • Soreness of lips, mouth and tongue
  • Split nails
  • Stunted growth
  • Watering of eyes

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