Vitamin B-2 is a water-soluble vitamin, so it dissolves in water. All vitamins are either water soluble or fat soluble. Water-soluble vitamins are carried through the bloodstream, and whatever is not needed passes out of the body in urine.
People need to consume vitamin B-2 every day, because the body can only store small amounts, and supplies go down rapidly.
Riboflavin occurs naturally in some foods, added to others, and it can be taken as supplements. Most of it is absorbed in the small intestine.
Vitamin B-2 helps break down proteins, fats, and carbohydrates. It plays a vital role in maintaining the body’s energy supply.
Riboflavin helps convert carbohydrates into adenosine triphosphate (ATP). The human body produces ATP from food, and ATP produces energy as the body requires it. The compound ATP is vital for storing energy in muscles.
Along with vitamin A, vitamin B is essential for:
- Maintaining the mucous membranes in the digestive system
- Maintaining a healthy liver
- Converting tryptophan into niacin, an amino acid
- Keeping the eyes, nerves, muscles and skin healthy
- Absorbing and activating iron, folic acid, and vitamins B-1, B-3 and B-6
- Hormone production by the adrenal glands
- Preventing the development of cataracts
- Fetal development, especially in areas where vitamin deficiency is common
Some research suggests that vitamin B-2 may help prevent cataracts and migraine headache, but further studies are needed to confirm this.
Other studies have found that in children with autism, supplements of vitamins B-2, B-6, and magnesium appear to reduce the levels of abnormal organic acids in the urine.
YOUR NEED IT:
According to Oregon State University, the recommended daily allowance (RDA) of vitamin B-2 in for men aged 19 years and over is 1.3 milligrams per day, and for women, it is 1.1 milligram per day. During pregnancy, women should have 1.4 milligrams per day, and when breastfeeding, 1.6 milligrams per day.
Vitamin B-2 comes from food.
Sources of B-2 include:
Meat, fish, and dairy products provide vitamin B-2.
- Fish, meat, and poultry, such as turkey, chicken, beef, kidneys, and liver
- Dairy products
- Fortified cereals
- Lima beans, navy beans, and peas
- Rose hips
- Sweet potatoes
- Cruciferous vegetables, such as broccoli, Brussels sprouts, spinach, dandelion greens, and watercress
- Whole-grain breads, enriched breads, and wheat bran
- Yeast extract
Vitamin B-2 is water soluble, so cooking foods can cause it to be lost. About twice as much B-2 is lost through boiling as it is through steaming or microwaving.