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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

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