This is a reader-welcoming overview of Riboflavin. For far more particulars, see our wellbeing experienced truth sheet on Riboflavin.
What is riboflavin and what does it do?
Riboflavin (also termed vitamin B2) is vital for the growth, growth, and purpose of the cells in your overall body. It also aids convert the food stuff you consume into the power you will need.
How significantly riboflavin do I will need?
The sum of riboflavin you will need relies upon on your age and sexual intercourse. Typical day by day encouraged amounts are outlined below in milligrams (mg).
|Life Phase||Advised Quantity|
|Delivery to six months||.3 mg|
|Infants 7–12 months||.4 mg|
|Children 1–3 years||.five mg|
|Children 4–8 years||.six mg|
|Children 9–13 years||.9 mg|
|Teen boys 14–18 years||one.3 mg|
|Teen ladies 14–18 years||one. mg|
|Expecting teens and women||one.4 mg|
|Breastfeeding teens and women||one.six mg|
What food items provide riboflavin?
Riboflavin is located normally in some food items and is extra to a lot of fortified food items. You can get encouraged amounts of riboflavin by consuming a wide variety of food items, such as the pursuing:
- Eggs, organ meats (this sort of as kidneys and liver), lean meats, and small-excess fat milk
- Eco-friendly veggies (this sort of as asparagus, broccoli, and spinach)
- Fortified cereals, bread, and grain merchandise
What kinds of riboflavin nutritional health supplements are readily available?
Riboflavin is located in multivitamin/multimineral health supplements, in B-complex nutritional health supplements, and in health supplements made up of only riboflavin. Some health supplements have significantly far more than the encouraged amounts of riboflavin, but your overall body just cannot soak up far more than about 27 mg at a time.
Am I finding enough riboflavin?
Most individuals in the United States get enough riboflavin from the food items they consume and deficiencies are incredibly rare. On the other hand, selected groups of individuals are far more possible than other individuals to have difficulties finding enough riboflavin:
- Athletes who are vegetarians (specifically demanding vegetarians who stay away from dairy food items and eggs)
- Expecting women and breastfeeding women and their toddlers
- People who are vegan
- People who do not consume dairy food items
- People with a genetic condition termed riboflavin transporter deficiency. This condition helps prevent the overall body from appropriately absorbing and working with riboflavin, resulting in riboflavin deficiency
What occurs if I you should not get enough riboflavin?
You can acquire riboflavin deficiency if you don’t get enough riboflavin in the food items you consume, or if you have selected diseases or hormone diseases.
Riboflavin deficiency can trigger pores and skin diseases, sores at the corners of your mouth, swollen and cracked lips, hair decline, sore throat, liver diseases, and challenges with your reproductive and anxious devices.
Intense, prolonged-expression riboflavin deficiency brings about a shortage of purple blood cells (anemia), which helps make you come to feel weak and drained. It also brings about clouding of the lens in your eyes (cataracts), which has an effect on your eyesight.
What is an impact of riboflavin health supplements on wellbeing?
Scientists are researching riboflavin to superior understand how it has an effect on wellbeing. Below is an example of what this research has shown.
Some experiments present that riboflavin health supplements may assistance stop migraine headaches, but other experiments do not. Riboflavin health supplements normally have incredibly several side effects, so some clinical authorities endorse striving riboflavin, beneath the advice of a healthcare service provider, for avoiding migraines.
Can riboflavin be hazardous?
Riboflavin has not been shown to trigger any harm.
Does riboflavin interact with prescription drugs or other nutritional health supplements?
Riboflavin is not acknowledged to interact with any prescription drugs. But it’s always vital to explain to your medical doctor, pharmacist, and other healthcare companies about any nutritional health supplements and prescription or about-the-counter medicines you consider. They can explain to you if the nutritional health supplements may interact with your medicines or if the medicines may interfere with how your overall body absorbs, works by using, or breaks down nutrients.
Riboflavin and healthful consuming
People should really get most of their nutrients from food stuff and drinks, in accordance to the federal government’s Dietary Recommendations for People. Food items have natural vitamins, minerals, nutritional fiber, and other factors that reward wellbeing. In some conditions, fortified food items and nutritional health supplements are useful when it is not achievable to meet up with desires for a person or far more nutrients (e.g., all through precise everyday living levels this sort of as being pregnant). For far more info about making a healthy nutritional sample, see the Dietary Recommendations for People and the U.S. Division of Agriculture’s MyPlate.
Where by can I uncover out far more about riboflavin?
- For standard info on riboflavin:
- For far more info on food stuff resources of riboflavin:
- For far more assistance on choosing nutritional health supplements:
- For info about making a healthy nutritional sample:
This truth sheet by the Business of Dietary Dietary supplements (ODS) provides info that should really not consider the position of clinical assistance. We really encourage you to chat to your healthcare companies (medical doctor, registered dietitian, pharmacist, and so on.) about your fascination in, thoughts about, or use of nutritional health supplements and what may perhaps be finest for your all round wellbeing. Any mention in this publication of a precise merchandise or service, or advice from an organization or experienced modern society, does not signify an endorsement by ODS of that merchandise, service, or pro assistance.
Up-to-date: March 22, 2021 Record of alterations to this truth sheet