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Vitamin B2 (Riboflavin) and your healthAnother water-soluble vitamin, riboflavin, or vitamin B2, has important role in the production of energy from breaking down carbohydrates, fats and proteins, in maintaining vision, body detoxication, immune system functioning, and others. Similarly to thiamine (B1), it is relatively unstable, easily destroyed by water, light and strong alkaline solutions; however, unlike B1, it is has good resistance to heat and air (oxidation). It cannot be stored by the body, and need to be taken on a daily basis.
Prolonged deficiency of vitamin B2 can result in various eye and vision disorders (light sensitivity), digestive disturbances, skin, lips and thong afflictions, and others. It is also needed to support enzymatic reactions in body detoxification.
Excessive B2 intake can cause nausea, fatigue and anemia.
Vitamin B2 DRI (Dietary Reference Intakes, the most recent set of dietary recommendations set by the government) for an average healthy adult female is 1.1mg a day, and 1.3mg for a male.
Best natural vitamin B2 food sources are liver, milk, eggs and green vegetables. An estimated 1/3 of the vitamin B2 intake of Americans comes from milk and dairy products.