This is a reader-welcoming overview of Riboflavin. For extra information, see our health and fitness specialist truth sheet on Riboflavin.
What is riboflavin and what does it do?
Riboflavin (also termed vitamin B2) is important for the expansion, improvement, and perform of the cells in your entire body. It also assists switch the meals you take in into the power you need.
How a great deal riboflavin do I need?
The sum of riboflavin you need depends on your age and intercourse. Average daily suggested amounts are detailed underneath in milligrams (mg).
|Daily life Phase||Proposed Total|
|Start to six months||.3 mg|
|Infants 7–12 months||.4 mg|
|Young children 1–3 years||.five mg|
|Young children 4–8 years||.six mg|
|Young children 9–13 years||.nine mg|
|Teen boys 14–18 years||one.3 mg|
|Teen girls 14–18 years||one. mg|
|Pregnant teenagers and gals||one.4 mg|
|Breastfeeding teenagers and gals||one.six mg|
What food items offer riboflavin?
Riboflavin is identified naturally in some food items and is included to lots of fortified food items. You can get suggested amounts of riboflavin by having a variety of food items, together with the subsequent:
- Eggs, organ meats (such as kidneys and liver), lean meats, and very low-fats milk
- Green vegetables (such as asparagus, broccoli, and spinach)
- Fortified cereals, bread, and grain products and solutions
What varieties of riboflavin dietary health supplements are available?
Riboflavin is identified in multivitamin/multimineral health supplements, in B-complicated dietary health supplements, and in health supplements that contains only riboflavin. Some health supplements have a great deal extra than the suggested amounts of riboflavin, but your entire body just can’t soak up extra than about 27 mg at a time.
Am I finding more than enough riboflavin?
Most people today in the United States get more than enough riboflavin from the food items they take in and deficiencies are incredibly uncommon. On the other hand, specific teams of people today are extra most likely than other people to have difficulty finding more than enough riboflavin:
- Athletes who are vegetarians (especially rigid vegetarians who stay clear of dairy food items and eggs)
- Pregnant gals and breastfeeding gals and their toddlers
- Persons who are vegan
- Persons who do not take in dairy food items
- Persons with a genetic condition termed riboflavin transporter deficiency. This condition helps prevent the entire body from properly absorbing and applying riboflavin, producing riboflavin deficiency
What transpires if I never get more than enough riboflavin?
You can produce riboflavin deficiency if you never get more than enough riboflavin in the food items you take in, or if you have specific illnesses or hormone disorders.
Riboflavin deficiency can bring about skin disorders, sores at the corners of your mouth, swollen and cracked lips, hair reduction, sore throat, liver disorders, and difficulties with your reproductive and nervous techniques.
Critical, very long-phrase riboflavin deficiency brings about a shortage of red blood cells (anemia), which can make you really feel weak and weary. It also brings about clouding of the lens in your eyes (cataracts), which affects your vision.
What is an outcome of riboflavin health supplements on health and fitness?
Researchers are finding out riboflavin to improved have an understanding of how it affects health and fitness. Below is an illustration of what this investigate has shown.
Some research present that riboflavin health supplements may enable reduce migraine complications, but other research do not. Riboflavin health supplements typically have incredibly couple of facet consequences, so some healthcare authorities advocate trying riboflavin, under the assistance of a healthcare service provider, for blocking migraines.
Can riboflavin be harmful?
Riboflavin has not been shown to bring about any hurt.
Does riboflavin interact with medications or other dietary health supplements?
Riboflavin is not recognized to interact with any medications. But it is really usually important to notify your medical professional, pharmacist, and other healthcare providers about any dietary health supplements and prescription or more than-the-counter medicines you just take. They can notify you if the dietary health supplements may interact with your medicines or if the medicines may interfere with how your entire body absorbs, utilizes, or breaks down nutrition.
Riboflavin and healthful having
Persons should get most of their nutrition from meals and drinks, in accordance to the federal government’s Dietary Suggestions for People. Foods incorporate nutritional vitamins, minerals, dietary fiber, and other parts that profit health and fitness. In some cases, fortified food items and dietary health supplements are practical when it is not doable to meet up with requirements for 1 or extra nutrition (e.g., through precise lifestyle stages such as pregnancy). For extra details about building a healthy dietary sample, see the Dietary Suggestions for People and the U.S. Office of Agriculture’s MyPlate.
In which can I uncover out extra about riboflavin?
- For common details on riboflavin:
- For extra details on meals resources of riboflavin:
- For extra guidance on deciding upon dietary health supplements:
- For details about building a healthy dietary sample:
This truth sheet by the Office environment of Dietary Nutritional supplements (ODS) supplies details that should not just take the spot of healthcare guidance. We persuade you to communicate to your healthcare providers (medical professional, registered dietitian, pharmacist, and many others.) about your desire in, inquiries about, or use of dietary health supplements and what could be ideal for your total health and fitness. Any mention in this publication of a precise product or company, or advice from an firm or specialist modern society, does not symbolize an endorsement by ODS of that product, company, or professional guidance.
Up to date: March 22, 2021 History of alterations to this truth sheet