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Vitamin B2 | Riboflavin

The building block of proteins.

Photo by Artyom Korshunov

Vitamin B2, also known as riboflavin is a water soluble molecule that helps to release energy from food, promotes healthy hair, skin, and nail growth, the female reproductive system, and fetal development. Bacteria, plants, and fungi can manufacture riboflavin naturally. Humans cannot produce riboflavin, so it must be consumed through foods such as whole grains, nutritional yeast, beans, dairy, mushrooms, and leafy greens. 1


Riboflavin is an essential component to the formation of flavin mononucleotide (FMN) and flavin adenine dinucleotide (FAD). Both of these molecules are used to metabolize vitamin B3 (niacin), vitamin B6 (pyridoxine), and folate and are used to create flavoproteins, which are also used in a wide variety of biological processes.


Riboflavin is water soluble and easily destroyed in sunlight, so food should be stored in a dark place. It is not easily destroyed by heat.



Riboflavin

Sources


Nutritional Yeast

Beans

Dairy

Leafy Greens

Whole Wheat Bread



Properties


Water Soluble

Made from tryptophan






Whole wheat is high in riboflavin

Benefits & Uses


Improve hair and nail growth

Improves eyesight and eye health

Improves digestion

Reduces migraine

Helps a developing fetus

Helps balance female hormones




Symptoms of Deficiency


Boodshot eyes or problems with vision

Sensitivity to light

Hair loss

Dry skin, itching

Cracked lips

Liver disorders 2







  1. The Vitamins & Minerals Bible

  2. The Ayurveda Encyclopedia








 

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