-: VITAMIN – B2 :-
Vitamin B2 – The Glow Vitamin for Energy & Radiance…!!!
Vitamin B2, also known as Riboflavin—the unsung hero of metabolism, cell growth, and overall vitality. It is often known as the “Glow Vitamin” for its role in maintaining healthy skin, boosting energy, and supporting overall vitality.
Vitamin K1 (Phylloquinone):- It is mainly found in green leafy vegetables.
Daily Requirements
Men
- Teens (9-18 years) – (0.9-1.3 mg) per day
- Men 18+ years – 1.3 mg per day
Women
- Women – 1.1 mg per day
- Pregnant Women – 1.4 mg per day
- Breastfeeding Mother – 1.6 mg per day
Children
- Infant (0-6 months) :- 0.3 mg per day
- Children (1-8 years) :- (0.5-0.6 mg) per day
Function on different Organ
- Eyes
Details
It protects your eyes against cataracts and improves vision.
- Skin & Hair
Details
It also promotes your glowing skin, strong nails, and shiny hair.
- Energy Production
Details
Vitamin B2 converts food into fuel, keeping you energized all the time.
- Nervous System
Details
This vitamin also supports your brain function and is effective in reducing migraines.
- Red Blood Cells
Details
Helps in red blood cell formation, absorbing iron thus preventing anemia. Also very effective in fetal development.
- Liver
Details
It plays a crucial role in liver health, supporting its ability to detoxify, improves metabolism ,prevents fatty liver disease and reduces inflammation.
Symptoms incase of Deficiency
- Cracked lips & mouth sores (Also known as stomatitis).
- Dry, flaky skin & premature wrinkles.
- Scrotal dermatitis.
- Anemia.
- Sore throat, Swollen tongue (glossitis).
- Hair loss.
- Eye sensitivity, Cataracts in severe cases & blurred vision.
- Frequent headaches & migraines.
- Fatigue & weakness.
- Fetal birth defects, including heart and limb deformities.
Diagnosis
- Plasma or Serum Riboflavin Test
Details
The blood test used to check Vitamin B2 levels is called Plasma or Serum Riboflavin Test. It measures riboflavin levels in the blood to assess deficiency.
Food Sources
Veg Sources
- Whole grains
- Brown rice.
- Oats.
- Quinoa.
- Whole wheat bread.
- Leafy greens
- Spinach.
- Kale.
- Broccoli.
- Vegetables
- Sweet potatoes.
- Parsley.
- Pumpkin.
- Fruits
- Avocados.
- Currants.
- Legumes
- Lentils.
- Chickpeas.
- Black beans.
- Nuts & seeds
- Almonds.
- Sunflower seeds.
- Peanuts.
- Others
- Tofu.
- Mushrooms.
Non-Veg Sources
- Lean meats
- Chicken.
- Turkey.
- Pork.
- Fish
- Salmon.
- Mackerel.
- Organ meats
- Liver.
- Kidney.
- Dairy products
- Milk.
- Yogurt.
- Cheese.
What if Overconsumption
Since Vitamin B2 is water-soluble, excess amounts are flushed out through urine, giving it a bright yellow color. However, very high doses from supplements might cause:-
- Increased urination.
- Burning or prickling sensations.
- Mild itching or numbness.
- Sensitivity to light.
Vitamin B2 is your glow vitamin, keeping your skin healthy, your energy levels high, and your body functioning at its best. Since your body doesn’t store it, make sure to include Riboflavin-rich foods in your daily diet. Whether through leafy greens, dairy, or lean meats, fueling your body with B2 ensures you stay radiant, active, and healthy every day..!!!
