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Riboflavin is an essential vitamin that you need to help ensure proper cell growth and also in aiding with the development of your reproductive functions. It's also quite important for pregnant women as it helps maintain normal fetus maturation.

The vitamin is an important base for converting into 2 major types of coenzymes, mainly flavin adenine dinucleotide (FAD) and flavin mononucleotide (FMN). Coenzymes are chemical compounds that your body requires in biochemical transformations and cellular processes.

In detail, vitamin B2 plays very significant roles in your metabolism, which primarily includes converting proteins, fats and carbohydrates into usable energy. Besides that, Riboflavin is also a primary vitamin that assists with hair and nails growth. It also has great antioxidant qualities that helps keep cells from premature aging and prevent them from free radical damage.

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Main functions of Riboflavin

• Helps promote healthy skin, hair and nails
• Assists in converting food into energy
• Good antioxidant qualities
• Strengthens your immune system

Your eyes can also benefit from this vitamin as it helps prevent cataracts and ease eye strains as well.

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Hair Benefits

Many known causes of hair loss are often associated with high stress levels. The vitamin can help fight stress and generally improve your moods which in turn reduces stress related hair loss and improves your hair's health.

Free radicals, the by-products of cellular metabolism can be extremely damaging to your cells, especially fast growing cells like your hair follicles and skin. Riboflavin acts as a very powerful antioxidant to help reduce oxidative damage caused by these free radicals thus providing a safe environment for hair growth.

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Deficiency Symptoms

• Eczema
• Hair loss
• Cracked lips
• Mouth ulcers
• Cold sores

It's easy to face vitamin B2 deficiency in improperly stored food sources because the vitamin can be easily destroyed by sunlight.

Many athletes are at risk of deficiency because they have a greater energy demand that depletes the vitamin faster than most people. Alcoholics might require supplementation as alcohol depletes the vitamin levels too. People who avoid milk are also possibly at risk because most source of the vitamin comes from milk and dairy products.

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Essential Information

Recommended Daily Allowance for Adults

1.4mg up to 50mg for medicinal purposes

Main Food Sources Yeast extract Whole grains Liver Dairy products Cheese

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Precautions

Vitamin B2 is not toxic but if you take it in excess it can results in bright yellowish-green urine. Also it's advisable that if you are at risk of cataract then you should not take more than 10mg of vitamin B2 daily.

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