What is It?
Vit B2 also know as Riboflavin, is like all other B vitamins, is water soluble. Sometimes, it is called Vitamin G (Dr. Mindell). According to research, Vit B2 :
- Aid in growth and reproduction
- Promote healthy skin, nails and hair
- Help eliminate sore mouth, lips and tongue
- Benefit vision, alleviate eye fatigue
- Function with other substances to metabolize carbs, fats and proteins
Recommended dosages?
The dosages for normal adults is between 1.2 – 1.7 mg depending upon certain physical characteristics. See the list below:
- children 1-3 yrs 0.5 mg;
- children 4-8 yrs 0.6 mg;
- children 9-13 yrs 0.9 mg;
- Males 14-70+ yrs 1.3 mg;
- Females 14-70+ yrs 1.1 mg;
- Pregnancy 19-50 yrs 1.4 mg;
- Lactation 19-50 yrs 1.6 mg;
Deficiency?
According to the website http://www.dietandfitnesstoday.com/vitaminB2.php, deficiency symptoms may include:
- visual problems, such as bloodshot eyes, itching and burning eyes and cataracts;
- excessive sensitivity of the eyes to light (photosensitivity);
- tongue inflammation (glossitis);
- skin inflammation (dermatitis);
- cracks and/or sores in the mouth and lips (cheilosis);
- swelling (edema);
- dizziness and delayed mental response;
- retarded growth;
- digestive disturbances;
- anemia;
- oily skin;
Toxicity?
According to Dr. Mindell, no known toxic effects, however possible symptoms of minor excess include itching, numbness and sensations of burning or prickling
Best Sources?
Some of the best natural foods sources include:
- Milk, yogurt and cheese;
- Liver, kidney, fish;
- Eggs;
- Green leafy vegetables, fish;
- Beans;
Supplement is needed if you are
- Taking the pill, pregnant or lactating;
- Eat little red meat or dairy products;
- Have a very stressful life;
Vitamin B2 supplement is best taking with other B-complex vitamins and Vit C. According to Dr. Mindell, the most common supplement dosages are 100 -300 mg
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