Vitamin B2 (Riboflavin) - The Energy Vitamin

Vitamin B2, or commonly called riboflavin, is one of the most important vitamins in the vitamin B complex family for those looking to lose weight and get fit because it is a vital component in the process of energy production. It also plays a role in thyroid hormone metabolism, which influences metabolism and energy production.

Vitamin B2 is one of the most easily absorbed of all nutrients, but as a water-soluble vitamin it is also one of the most easily excreted. It is sometimes referred to as the “expensive urine” vitamin because it gives urine a yellow-green fluorescent color when it’s excreted.

Like other B complex vitamins, vitamin B2 has a positive effect on the movement of blood and the transportation of oxygen around the body. Riboflavin is especially important during periods of growth and during times of high protein intake.

Food Sources
Organ meats, nuts, cheese, milk and eggs.

Recommended Dosage
The Reference Daily Intake (RDI) is 1.7 mg.

Supplements
When taken as a supplement, vitamin B2 is most commonly found in doses from 25-50 mg.

When storing this vitamin, it is best to keep it in a dark place, as it does not tolerate sunlight well.

Vitamin B2 is best combined with other B complex vitamins.

Side Effects & Toxicity
None known.

Symptoms of Deficiency
Common symptoms of vitamin B2 deficiency include sores in or near the mouth, eye problems, inflammation of the mouth and tongue, hair loss, insomnia, dizziness and digestive problems.