RDI
Overdosing
Conception, pregnancy and breastfeeding
Food sources
Vitamin B2 is a water-soluble vitamin, also known as riboflavin. Riboflavin contributes to effective metabolism and the releasing of nutrients into body cells. Lack of riboflavin can lead to inflammation of the mucous lining of the mouth (leading to cracks in the corners of the mouth and a painful purple/red tongue), reddening of the eyes and making them sensitive to light. Riboflavin deficiency is usually only seen in developing countries.
Recommended Daily Intake (RDI)of riboflavin is 1.0 to 1.5 milligrams (mg) for adults and children. The average daily diet of people in developed countries usually meets or exceeds this recommended intake.
Overdosing.Like thiamine, you cannot overdose on riboflavin, although only recommended intakes are advisable. Supplementing is generally not required because riboflavin is readily available through a normal or vegetarian diet.
Conception, pregnancy and breastfeeding.Riboflavin helps the growth of the developing baby, especially in first few weeks. The recommended intake during pregnancy is about 1.5mg level per day. However, no supplementing is required because adequate amounts are available through diet alone.
Food sources.Riboflavin food sources mostly include milk products such as milk, yoghurt and cheeses. There is also a significant amount in eggs, whole grains, cereals, wheat germ and yeast. Dark green vegetables (such as spinach, asparagus and broccoli) also have riboflavin and
vegans must rely on ample intakes of these as well as enriched grains to obtain adequate riboflavin.
Cooking does not destroy riboflavin, but it is affected by sunlight. For example, milk left in the sun for 2 hours loses 50% of its riboflavin. Therefore keeping milk in a carton or an opaque plastic container is recommended.