Vitamin B2 | Benifits | Source | Deficiency | Toxicity
Vitamin B2, also known as riboflavin, is a water soluble with ermine naturally found in foods fortified to some foods and also available as supplements. Riboflavin plays a key role in the formation of coenzymes, needed for growth of cells, energy production, and fat breakdown. Deficiency of vitamin B2 can cause ariboflavinosis which causes cracks in skin at corners of mouth, fissures of lips, and inflamed magenta coloured tongue.
Benefits: It is involved in many processes.
- It is important for breakdown of proteins, fats and carbohydrates for supply of energy.
- Riboflavin converts carbohydrates into Adenosine triphosphate (ATP), which is important for producing energy and storing energy in muscles.
- It helps in keeping skin, eyes, nerves and muscles healthy.
- It is important for maintaining a healthy liver.
- It improves the skin tone, make skin more radiant, and balance natural oils, which is good for dry skin.
- It is necessary for eye health. Riboflavin is needed to produce glutathione, which is an important antioxidant for eye.
Sources:
It is mostly found in meat, dairy products, fortified foods And also in some nuts and green leafy vegetables. Few sources are milk, yogurt, cheese, eyes, organ meats, chicken breasts, salmon, fortified cereals and bread, almonds and spinach.
Bacteria in the gut can produce certain amounts of riboflavin, but it is not enough. To meet the recommended dietary allowance.
Recommended dietary allowance (RDA):
The RDA of vitamin B2 for men is 2mg to 2.3mg per day and for women is 1.9mg to 3.1 mg per day.
Deficiency: Deficiency of vitamin B2 is rare, but it is possible for people who eat diet which is poor in vitamin B2, If the intestines cannot absorb vitamin B2 properly, body cannot use it or is excreted rapidly. Deficiency of vitamin B2 is called ariboflavinosis, which leads to dry skin, cracked lips, inflammation of lining of mouth, inflammation of tongue, mouth ulcers, red lips, etc. People drinking large amounts of alcohol are at higher risks of vitamin B2 deficiency.
Toxicity: Since vitamin B2 is a water soluble vitamin Its toxicity is very rare because The body uses the required amount of vitamin B2 necessary and excretes the excess amount through urine.So it is unlikely to get vitamin B2 toxicity. However, vitamin B2 supplements are advised to take only after consulting a doctor.Excess of vitamin B2 can lead to liver damage.
