Vitamin B2 is also referred to as Riboflavin. Vitamin B2 is a water soluble vitamin which needs to be ingested daily as it is not stored in the body. Like all B vitamins, Vitamin B2 relies on the synergistic effects of the other B vitamins to work effectively, particularly Vitamin B1. Vitamin B2 also plays an important role in helping other nutrients, especially iron, zinc, Vitamin B3 (Niacin), Vitamin B9 (Folic acid), and Vitamin B12 to work effectively in the body. Vitamin B2 has been shown to have positive effects on the skin, eyes, nervous system, and absorption process. Vitamin B2 has also been shown to play a role in the prevention and/or treatment of anemia, carpal tunnel syndrome, cataracts, migraine, rosacea, and vaginitis.

Deficiency Symptoms include eye-related problems (tearing, burning, and itching in and around the eyes, sensitivity to light, and loss of clear vision), mouth problems (soreness around lips, mouth, and tongue, and cracking of the skin around the mouth), and skin problems (peeling of the skin).

Toxicity from Vitamin B2 rich foods has not been found. Toxicity from high supplementation has not been established.

Factors affecting the function and possibly requiring an increase in the amount of Vitamin B2 include alcoholism, heavy exercise (particularly women training for an athletic event), certain drugs such as birth control pills, tetracycline (antibiotic), and tricyclic (antidepressant).

Vitamin B2 rich foods include – (note: 1,000 micrograms = 1 milligram)
• Calf liver – 4 ounces, 2,200 micrograms
• Venison – 4 ounces, 680 micrograms
• Yogurt – 1 cup low fat, 520 micrograms
• Soybeans - 1 cup cooked, 490 micrograms
• Spinach – 1 cup cooked, 420 micrograms
• Tempeh – 4 ounces cooked, 400 micrograms
• Cow’s milk – 1 cup 2%, 400 micrograms
• Goat’s milk – 1 cup, 340 micrograms
• Beef tenderloin – 4 oz broiled, 350 micrograms
• Almonds – ¼ cup roasted, 300 micrograms
• Green peas – 1 cup cooked, 240 micrograms
• Asparagus – 1 cup cooked, 230 micrograms
• Egg – 1 boiled, 230 micrograms

The Recommended Dietary Allowances (RDAs) for vitamin B2 as set in 1998 by the National Academy of Sciences (note: 1,000 micrograms = 1 milligram):
• 0-6 months: 300 micrograms
• 6-12 months: 400 micrograms
• 1-3 years: 500 micrograms
• 4-8 years: 600 micrograms
• Teens 9-13 years: 900 micrograms
• Males 14 years and older: 1300 micrograms
• Females 9-13 years: 900 micrograms
• Females 14-18 years: 1000 micrograms
• Females 19 years and older: 1100 micrograms
• Pregnant females of any age: 1400 micrograms
• Lactating females of any age: 1600 micrograms

Click HERE for information on where to purchase nutrient rich all-natural and organic food in the Twin Cities.

Main references:
Centers for Disease Control and Prevention
Net Doctor
Food Standards Agency
WHFoods