VITAMIN B2 (RIBOFLAVIN)

Riboflavin, or vitamin B2, is essential for cell growth, energy production, and metabolizing fats, steroids, and medications. While the body doesn’t store it well, excess riboflavin is flushed out in urine, giving it a bright yellow hue. Men and women need 1.3 mg and 1.1 mg daily, respectively, with slightly more during pregnancy and lactation; there’s no defined upper limit due to a lack of observed toxicity. Deficiencies are rare but can impact brain, heart health, and potentially contribute to certain cancers. Sources include dairy, lean meats, fish, eggs, fortified cereals, nuts, and green veggies. Symptoms of deficiency, like cracked lips and skin issues, are uncommon in well-nourished individuals. A balanced diet with these sources helps stave off deficiencies and related health concerns.