Also known as riboflavin, vitamin B2 is a water-soluble vitamin. Since it is not stored in body fat, after the body uses what it needs, any excess vitamin B2 is excreted in urine or sweat.
Vitamin B2 works with the other B vitamins in maintaining body growth and the production of red blood cells. Like thiamin, it helps metabolize carbohydrates into energy. Some studies have shown that vitamin B2 may protect against cataracts, migraine headaches and sickle cell anemia.
According to the National Academy of Sciences, the recommended daily allowance (RDA) for riboflavin is as follows:
Large amounts of riboflavin can be found in lean meats, fortified cereals and yogurt. Other good sources include milk, cheese, eggs, broccoli and spinach. Because riboflavin is destroyed by exposure to light, foods that contain riboflavin should not be stored in glass containers that are exposed to light.
Because riboflavin is so plentiful in the average diet, deficiencies are quite uncommon. However, people who do not get enough riboflavin can suffer from dry or cracked skin, especially around the lips or corners of the mouth. Other symptoms include skin rashes and eye irritation. Severe deficiencies may lead to depression or hysteria.
Excess consumption of riboflavin may cause a person's urine to become bright yellow, but to date, no toxic side-effects have been reported. Because it is water-soluble and is not stored in the body, the chances of enough riboflavin building up to toxic levels are highly unlikely. Most people taking multivitamins with high levels of riboflavin or eating foods rich in riboflavin need not worry about toxicity.
References
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