*For the next couple of weeks, we’re going to take a look at the essential vitamins for our health. We’ll look at the what, where, when, who and how much. Please remember that this blog is providing general information. If you are questioning whether you need to take a vitamin(s) supplement, please speak to a health professional such as your family doctor, pharmacist or registered dietitian.*
The next up in the series of vitamin blogs is…vitamin B2.
What is it and what does it do?
Vitamin B2, also known as riboflavin, is a water-soluble vitamin. It helps the body cells use fat, protein and carbohydrates from foods to produce energy. Vitamin B2 helps in the production of vitamin B3 (niacin) and vitamin B6 (pyridoxine). It is often used in combination with other B vitamins, and found in many vitamin B complex products.
Where do we get it?
According to Dietitians of Canada, milk and dairy products are the richest sources of vitamin B2 (riboflavin). The top 5 food sources are: yeast extract spread (marmite/vegemite), liver (beef, chicken, pork or turkey), cuttlefish, fortified breakfast cereals and eggs.
Who and How Much?
Vitamin B2 (riboflavin):
• Men, 19 and older, should aim for an intake of 1.3 milligrams (mg)/day.
• Women, 19 and older, should aim for an intake of 1.1 milligrams (mg)/day.
• Pregnant women, 19 and older, should aim for an intake of 1.4 milligrams (mg)/day.
• Breastfeeding women, 19 and older, should aim for an intake of 1.6 milligrams (mg)/day.
A safe upper limit for vitamin B2 (riboflavin) has not been determined.
Water-soluble vitamins travel through the body, and excess amounts are usually excreted by the kidneys. The body needs these vitamins in frequent, small doses. Eating a balanced diet, according to Eating Well with Canada’s Food Guide usually provides enough water-soluble vitamins, including vitamin B2 (riboflavin).
Before taking any supplement, it’s important to talk to your healthcare provider or Registered Dietitian to discuss your individual needs.
For the next couple of weeks, we’re going to take a look at these essential vitamins for our health in greater detail. If you have any questions on a specific vitamin or vitamins in general, let me know.
If you have any nutrition topics you would like me to write about or have a question you would like answered, email me at [email protected]. I would really like to hear from you!