Vitamin B2

Vitamin B2 is a water-soluble vitamin that plays a crucial role in energy production, cell function, and maintaining healthy skin and vision. Since the body cannot synthesize it, daily intake is essential.

Functions and Benefits

Energy Production: Helps convert carbohydrates, fats, and proteins into usable cellular energy (ATP).

Antioxidant Protection: Involved in regenerating glutathione, protecting cells from oxidative stress.

Eye Health: Reduces the risk of cataracts and protects eyes from oxidative damage for sharp vision.

Iron Metabolism: Essential for converting iron into a form suitable for red blood cell production.

Daily Allowance (RDA)

Group	Age / Condition	RDA (mg/day)
Babies	0 – 12 months	0.3 – 0.4 mg
Children	1 – 13 years	0.5 – 0.9 mg
Adults	Men / Women	1.3 / 1.1 mg
Pregnancy	Lactating	1.4 – 1.6 mg

Natural Sources

Dairy & Eggs: Milk, yogurt, egg yolks.

Meats: Lean meat, liver, kidney.

Plants: Leafy greens, whole grains, legumes.

Risks of Deficiency and Overdose

Deficiency

Causes sore throat, cracked lips (cheilitis), skin dermatitis, and increased light sensitivity or anemia.

Overdose

Generally safe. Excess may turn urine bright yellow. High doses are rare but can affect other vitamin absorption.

Disease Prevention

Adequate riboflavin is key for preventing Anemia and Neurological disorders. Some studies also show that high doses of B2 can significantly reduce the frequency of Migraine attacks.

Conclusion: Vitamin B2 is vital for energy and overall health. A balanced diet of dairy, meat, and greens is usually enough. Always follow recommended dosages for optimal well-being.