Riboflavin – What Foods Are A Source Of Riboflavin? Dietary Supplements


What is Riboflavin?

Riboflavin, also known as vitamin B₂, is present in eggs, green vegetables, milk, other dairy products. It participates in many processes and is necessary for the average growth and function of cells. It is present in milk, meat, eggs, nuts, fortified flour, and vegetables.

Uses of Riboflavin

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Certain people ingest it to prevent its decreased levels (lack of Riboflavin) and treat various cancer and migraine headaches.

It is also used to treat acne, muscle cramps, burning feet, carpal tunnel syndrome, and blood disorders such as congenital methemoglobinemia and red blood cell aplasia. Some people use it for eye diseases such as eye fatigue, cataracts, and glaucoma.

Certain people also ingest it for the healthy maintenance of hair, skin, mucous membranes, and nails; to slow down ageing; for cancer sores; memory loss, including Alzheimer’s disease; high blood pressure, burns; liver disease, and sickle cell anaemia.

What Foods Are A Source Of Riboflavin?

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Riboflavin is naturally present in many foods and is added to certain fortified foods. You can get the recommended amounts of it by eating a variety of foods, including:

  • Eggs, viscera (such as liver and kidneys), lean meats, and part-skim milk
  • Green vegetables such as asparagus, broccoli, spinach
  • Fortified cereals, bread, and other cereal products

What Types Of its Dietary Supplements Are There?

Riboflavin is mostly found in multivitamins, multimineral supplements, vitamin B complex dietary supplements. Some accessories include its amount more significant than recommended, but the body cannot absorb more than about 27 mg at a time.

Is The Riboflavin I Consume Enough?

Most people get enough Riboflavin from the foods they eat, and the lack of it is scarce. However, some people have more problems than others in getting enough of it:

  • Vegetarian athletes (especially vegetarians with strict diets who do not consume dairy or eggs)
  • Pregnant women and lactating women, as well as their babies
  • Strict vegetarians
  • People who do not consume dairy
  • People with genetic disorders that cause its deficiency (such as childhood brown-vialetto-van laere syndrome)

What If I Don’t Consume Enough of it?

You may lack Riboflavin if you do not get enough Riboflavin from the foods you eat or have certain hormonal diseases or disorders.

Its lack causes skin disorders, sores at the cons of the mouth, swollen and broken lips, hair loss, sore throat, liver disorders, and reproductive and nervous system problems.

Moreover, Severe long-term deficiency causes shortages of red blood cells (anaemia), leading to weakness and tiredness. It also obscures the lens (cataracts occur) that affect vision.

How Do Riboflavin Supplements Affect My Health?

Scientists study Riboflavin to understand better how it affects health. Here are some examples of the results of these investigations:


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Some studies indicate that Riboflavin supplements might help prevent migraines, but other studies do not display this. Furthermore, its supplements have very few side effects, so some doctors recommend trying them to avoid migraines.

Are There Interactions With Riboflavin That I Should Know?

The interactions of Riboflavin with other medications are unknown. It is significant to consult your doctor,
pharmacist, and other health care professionals about the dietary supplements and drugs (prescription and non-prescription) you take.

Moreover, they will tell you if dietary supplements might interact with your medications or if the medicines might interfere with the way your body absorbs, uses, or metabolizes nutrients.

Healthy Eating

People should get the most nutrients from food. Foods contain vitamins, minerals, dietary fibres, and other health-beneficial substances. In some cases, consuming fortified foods and nutritional supplements could provide nutrients that would otherwise not be consumed in the minimum recommended amounts.

Are There Concerns About The Safety Of Its Use?

Riboflavin toxicity is rare. It is probably safe for most people when ingested. It may cause diarrhoea, an increase in urine, and other side effects when taken in high doses. In some people, It may cause urine to turn yellow-orange.

1. Children:

Riboflavin is likely safe for most children when ingested in appropriate amounts as recommended by the nutrition and food committee of the institute of medicine (see dosage section below).

2. Pregnancy and Lactation:


Riboflavin is likely safe for pregnant or nursing women when taken in the recommended amounts. It is 1.4 mg per day for pregnant women and 1.6 mg per day for women during lactation. However, it is possibly safe when ingested in large doses for a short time. It is safe when consumed in amounts of 15 m once every two weeks for ten weeks.

Scientific Research About The Daily Intake:

Adults: Orally

1. General:

The Recommended Daily Intake (RDA) of Riboflavin for adults is 1.3 mg per day for men, 1.1 mg per day for women, 1.4 mg per day for lactating women. There are no daily intake levels for Riboflavin (iID), which is the highest level of intake that probably poses no risk of adverse effects.

2. Hypertension And Treatment Of Low Riboflavin Levels

5-30 mg of Riboflavin was used daily.

3. Cataracts:

A combination of 3 mg Riboflavin and 40 mg niacin daily was used for 5-6 years.

4. High Levels Of Homocysteine In The Blood:

1.6 mg per day of Riboflavin was used for 12 weeks. A combination containing 0.4 mg of folic acid and 120 mg of pyridoxine was used every day for 30 days.

5. Migraine Headache:

The most common dose of Riboflavin is 400 mg a day for at least three months. A specific product was present (Dolovent; Linpharma Inc., Oldsmar, FL) in doses of 2 tablets in the morning and two tablets in the evening for three months. However, this dose provides 400 mg Riboflavin, 600 mg magnesium, and 150 mg coenzyme per day.

Also Read: Omega-3 – Side-Effects, Benefits of Omega-3, Fish Oil for Heart Disease

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