Are You Getting Enough B2?
As we get older, getting enough vitamins and minerals becomes an important part of staying healthy. One vitamin that deserves attention is vitamin B2, also called riboflavin.
You may not hear about vitamin B2 as often as vitamin D or vitamin B12, but your body needs it every day.
What does vitamin B2 do?
Think of vitamin B2 as one of the helpers that allows your body to turn the food you eat into usable energy.
It helps your body process carbohydrates, fats, and protein. It also supports normal function of your eyes, skin, muscles, liver, and mouth.
Vitamin B2 also helps the body use other important nutrients, including iron, folate, vitamin B6, and vitamin B12.
Researchers are also studying whether riboflavin may help with certain conditions, including migraines, but more research is needed before drawing firm conclusions.
Where can you get vitamin B2?
The good news is that vitamin B2 is found in many everyday foods.
Good sources include:
Milk and other dairy products
Eggs
Beef, chicken, and other meats
Fish
Fortified breakfast cereals
Almonds
Mushrooms
Spinach
Quinoa
Beans
Brown rice
Sunflower seeds
For many older adults, eating a varied diet can provide enough vitamin B2 without needing a separate supplement.
How much do older adults need?
For adults age 19 and older, the recommended amount is generally 1.1 to 1.3 milligrams per day, depending on sex.
Because the body stores only small amounts of vitamin B2, it needs to be consumed regularly.
What happens if you don't get enough?
Vitamin B2 deficiency is uncommon, especially when someone eats a varied diet.
However, a deficiency can cause problems such as:
Cracks at the corners of the mouth
Chapped lips
Dry skin
Mouth or tongue inflammation
Mouth sores
Sore throat
Eye irritation or sensitivity to light
Iron-deficiency anemia
People who drink excessive amounts of alcohol may also have a higher risk of vitamin B deficiencies.
Importantly, these symptoms can have many possible causes. Having cracked lips or dry skin does not automatically mean you have a vitamin B2 deficiency.
Should you take a B2 supplement?
Not necessarily.
Vitamin B2 is generally considered safe, and the body gets rid of excess amounts through urine. But that doesn't mean everyone needs a high-dose supplement.
If you're concerned that you're not getting enough vitamin B2, talk with your doctor or another healthcare professional. They can help determine whether you actually need a supplement and whether it is appropriate with your medications and other health conditions.
The simple takeaway
Vitamin B2 may not get much attention, but it plays several important roles in the body.
For most people, the easiest way to get enough is through a balanced diet containing foods such as eggs, dairy products, meat, fish, fortified cereals, nuts, beans, and vegetables.
And remember: more vitamins aren't always better. Before starting a new supplement, especially if you take several medications, check with your healthcare professional.
