Vitamin B2, also known as Riboflavin, is a water-soluble vitamin that is crucial for energy production and overall metabolic function. As a component of two coenzymes, flavin mononucleotide (FMN) and flavin adenine dinucleotide (FAD), riboflavin plays a key role in oxidation-reduction (redox) reactions within the body’s cells.

Functions of Riboflavin (Vitamin B2):

Energy Metabolism: Riboflavin is essential for the metabolism of carbohydrates, fats, and proteins, helping to convert these macronutrients into energy.
Antioxidant Support: The coenzymes derived from riboflavin are involved in the body’s antioxidant defenses, particularly in the regeneration of glutathione, a major antioxidant that protects cells from oxidative stress.
Cellular Function: Riboflavin is vital for the growth, development, and functioning of cells. It also helps in the maintenance of healthy skin, eyes, and nervous system.
Iron Metabolism: Riboflavin assists in the metabolism of iron and helps maintain healthy blood cells.

Sources of Riboflavin:

Liver: One of the richest sources of riboflavin.
Yeast: Particularly in nutritional yeast and brewer’s yeast.
Dairy products: Milk, cheese, and yogurt.
Eggs
Green leafy vegetables: Spinach, kale, and broccoli.
Almonds and other nuts
Fortified cereals and grains

Deficiency Symptoms:

A deficiency in riboflavin, though uncommon, can lead to a condition known as ariboflavinosis. Symptoms of riboflavin deficiency include:

Inflammation of the mouth and lips (cheilosis)
Cracks or sores at the corners of the mouth (angular stomatitis)
Inflammation of the tongue (glossitis)
Red, itchy eyes or sensitivity to light
Dry, scaly skin
Anemia
Fatigue and weakness

Vulnerability to Destruction:

Riboflavin is sensitive to light and can be easily destroyed during cooking, especially when exposed to light or during the boiling process. To preserve riboflavin content, it’s best to store foods containing riboflavin away from light and to use cooking methods that minimize nutrient loss, such as steaming or microwaving.

Recommended Daily Intake:

The daily adult requirement for riboflavin is typically around 1.1 to 1.3 milligrams, but the specific amount may vary based on age, gender, and physiological conditions, such as pregnancy or lactation.

Supplementation:

Riboflavin supplements are available, but deficiency is rare in individuals who consume a balanced diet. Those with specific health conditions, poor dietary intake, or higher needs may consider supplementation under the guidance of a healthcare provider.