Vitamin B2 Benefits, Deficiency Symptoms, Food Sources, Toxicity and Upper Limits

Introduction to Vitamin B2

Vitamin B2 is also called Riboflavin. It is water soluble vitamin. That’s why the excess amount is excreted with urine. Vitamin B2 can turn the urine color to yellow which does not pose any risk and is not dangerous. You need to take this vitamin on daily basis as body can’t store this vitamin. Sunlight destroys vitamin B2 quickly.  

Benefits of Vitamin B2 (Riboflavin)

  • Important for energy metabolism
  • Required for healthy cells
  • Helps convert carbohydrates, protein, and fat to energy
  • Enhances functions of other B vitamins like Niacin and B12

Vitamin B2 Deficiency Symptoms

  • Inflammation of the cells of tongue, mouth and throat
  • Throat would become soar
  • Swelling inside the mouth
  • Tongue swelling and looking purple red
  • Dry and scaly lips
  • Reduced energy production from food sources

Daily Vitamin B2 Requirements

  • Men 19 to 50 years – 1.3 mg
  • Women 19 to 50 years – 1.1 mg

Vitamin B2 Upper Limits

  • No upper limit has been defined for Vitamin B2 (Riboflavin). However, large amounts of Riboflavin (Vitamin B2) can turn unine to yellow, but that’s not dangerous at all.

Vitamin B2 Toxicity

There is no known toxicity from vitamin B2 either from food sources or from supplements

Vitamin B2 Sources

  • Pasta (spaghetti), enriched cooked, 1/2 cup – 0.07 mg
  • Pita, enriched, 6 inch, 1 – 0.2 mg
  • Pizza, cheese, 1 slice, 100 g – 0.26 mg
  • Macaroni and cheese, 1 cup – 0.14 mg
  • Kellogg’s Raisin Bran cereal, 1 cup – 0.44 mg
  • Mushrooms, raw, 1 cup – 0.28 mg
  • Spinach, boiled, 1 cup – 0.43 mg
  • Prunes, (dried plums), 1/2 cup – 0.12 mg
  • Cheddar cheese, reduced fat, 11/2 oz – 0.09 mg
  • Feta cheese, 11/2 oz – 0.36 mg
  • Yogurt, nonfat, 1 cup – 0.44 mg
  • Milk, low fat, 1% milk fat, 1 cup – 0.47 mg
  • Egg, scrambled, cooked, 1 large – 0.27 mg

6 thoughts on “Vitamin B2 Benefits, Deficiency Symptoms, Food Sources, Toxicity and Upper Limits

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    1. Lore

      Och nu är magen borta, unerkveredt är här. Tack för att du förevigade dessa magiska 9 mÃ¥nader – ser fram emot mÃ¥nga fler bilder pÃ¥ vÃ¥r lilla My!


      Gorgeous photos, Rune — but the cruise on the Hurtigruten is out of this world! I think the best we have been on. Anyone contemplating this cruise, forget that it is also a ferry, it is a cruise ship in the best sense of the word and a wonderful way to get the feel of Norway. If it weren't so far away I'd go again immediately! Great adventure! Thanks for the memories. Our cup of tea was a wonderful added bonus. Think of you often.


      I think Sardinians are good representatives of pre[bronze age dated]indo-european migrations&pre [middle ages]German migrations, people of Italia.The original languages of Italia and Sardinia could be connected to the Iberian and/or Raetian and/or Etruscan languages(all those languages are,perhaps interconnected at a very deep level, though them being poorly attested prevent scholars from stating clear conclusions about their exact inter-relationship)

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