Found in milk, cheese and yogurt (rich sources), along with liver, kidney, meat, poultry, fish, eggs, bran, wheat germ, lentils, beans, peanuts, soybeans, green leafy vegetables and fruit. Vitamin B2 decomposes upon exposure to heat and light. Thus, milk, which is a major source of vitamin B2, will have reduced levels of the vitamin if it is left in bright light or sunlight for long periods. Supplementary vitamin B2 may be useful in people with severe burns, chronic diarrhea, cirrhosis of the liver, alcoholism, and cancer.

Vitamin B2 is vital for the formation of FAD (flavin adenine dinucleotide) and FMN (flavin mononucleotide), both of which are essential for metabolising carbohydrates, proteins, and fats and make energy available in the body. The vitamin is also important to maintain metabolism and for the health and proper functioning of the cardiovascular and nervous systems. It also protects against freeradical damage and is necessary for good vision, skin, hair, and nails. Physical exercise increases the body’s need for vitamin B2. Research also suggests that vitamin B2 may help to prevent or slow the development of cataracts, and reduce the frequency of migraines.

DEFICIENCY SYMPTOMS:

Symptoms include cheilosis or cracks and sores in the corners of the mouth; frayed or scaling lips; inflamed tongue with purplish or magenta color; eczema or seborrhea; flaking skin around the nose, eyebrows, chin, cheeks, earlobes or hairline; oily appearance of nose, chin and forehead with fatty deposits accumulating under the skin; bloodshot, watering, itching, burning, fatigued eyes with a keen sensitivity to light; increase in cataract formation; nervous symptoms such as "pins and needles" sensation, difficulty walking, muscular weakness, trembling and a lack of stamina or vigor; behavioral changes such as depression, moodiness, nervousness, and irritability. Results of a study published in 2000 revealed that pregnant women with a vitamin B2 deficiency may be at higher risk of developing the dangerous condition pre-eclampsia.

THERAPEUTIC DAILY AMOUNT: 25-100mg. RDA is 1.3mg for men and 1.2mg for women.

200mg (long and short term)

Patients taking propantheline, phenothiazines, tricyclic antidepressants, or probenecid should seek medical advice before supplementing their diet with vitamin B2.

SOLUBILITY: Water soluble