Riboflavin is another type of vitamin B. As with other types of vitamin B, riboflavin is also water-soluble. Because the body does not store this vitamin, it is necessary to keep replenishing it everyday. The recommended amount of riboflavin needed by the body each day is from 1.1 mg to 1.3 mg. This dosage is applicable for adults who are 19-years old and older. Children who are a year old until 8-years old should take a minimum of 0.5 mg riboflavin everyday. Those who are 9-years old to 13-years old can take a minimum of 0.9 mg riboflavin everyday. As always, the best way to meet your daily requirement of riboflavin is to eat foods that have it, rather than take riboflavin-containing supplements.
What Riboflavin Does in the Body
Riboflavin, or vitamin B2, is important in extracting energy from fat, protein and carbohydrates. This energy will then be used to fuel the body and allow it to perform different activities. Vitamin B2 plays an important role in metabolism and iron transport. It also helps maintain the proper function of the skin and mucous membranes.
Riboflavin works with other types of vitamin B to help the body’s normal growth. This vitamin also helps in the production of healthy red blood cells.
Food Sources of Riboflavin
In food, the best source of riboflavin is dairy products. Other food sources include whole grains, cereal products, liver, lamb, nutritional yeast, riboflavin-enriched grains, dark leafy vegetables, beef, nuts, legumes and eggs.
It is important to take note that foods that contain riboflavin should not be put in containers that can be penetrated by sunlight. This is because this type of vitamin B is easily destroyed when it is exposed to sunlight or any form of light. Also, to keep the riboflavin undestroyed in fruits and vegetables, use only minimal amounts of water in cooking these vegetables. As for meat, broil or roast it in order to keep riboflavin from escaping in the meat.
Does Riboflavin Have Any Side Effects?
Because riboflavin is present in almost all kinds of food, a deficiency of this nutrient is uncommon. However, a person who has very little amount riboflavin in the body can show symptoms such as anemia, lip sores, sore throat, mouth sores, skin disorders, and mucous membrane swelling.
An excess of riboflavin in the body is very rare as well. This is because as a water-soluble vitamin, any excess vitamin B that may be present in the body is excreted through urine. Thus, poisoning caused by riboflavin is not likely to happen.