Vitamin B2

Vitamin B2 is important for proper health and body function. This vitamin is commonly referred to as riboflavin.
Like all B vitamins, B2 helps to convert food into energy. It also plays a key role in metabolizing fats and proteins. Taking in enough B2 will help to create healthy skin, hair and nails. B2 is also an antioxidant that fights free radicals and potentially slows down the aging process.
It is also believed that B2 helps to prevent heart disease and certain cancers. The benefits of B1 were discovered during lab experiments with mice in the 1920s.

Signs of a Vitamin B2 Deficiency

Diet is the culprit when a deficiency in B2 occurs.
A deficiency in vitamin B2 can create a number of symptoms in the human body. Common symptoms include rashes, anemia, general confusion and a diminished immune system. Some long-term consequences of a B2 deficiency may include diseases of the digestive system and alcoholism.

Vitamin B2 Excess

While excess amounts of vitamin B2 typically leave the body through urine, taking too much can create some health consequences. Some people report sensitivity to light or stomach pains when large doses have been taken.
Prolonged overuse of vitamin B2 may put you at an increased risk for kidney stones.



The recommended daily dosage of B2 depends on age.

  • Newborns under six months of age should take 0.3 milligrams.
  • Infants up to a year old should take in 0.4 milligrams.
  • Children up to three years of age should take in 0.5 milligrams.
  • Children between four and eight should take in 0.6 milligrams.
  • Children between nine and 13 years old should take in 0.9 milligrams.
  • Teens between 14 and 18 should take in 1.3 milligrams.
  • Men and women above the age of 19 should take in between 1.1 and 1.3 milligrams.
  • Pregnant and breastfeeding women need between 1.4 and 1.6 milligrams.