Recommended Dietary Intakes
Men – 1.3 – 1.7 mg
Women – 1.0 – 1.2 mg
Pregnant women – 0.3 mg more
This Vitamin Is Essential For
- helps produce energy from carbohydrates, fats, and proteins.
- healthy skin, hair, nails, and mucous membranes.
- helps in the production of red blood cells, corticosteroids, and thyroid hormones.
- nerves.
- eyes- cataracts, fatigue.
- adrenal glands.
- hair – dandruff.
This vitamin may also be used to treat acne, anaemia, cataracts, and depression.
Sources
Lean organ meats, fish, poultry, enriched bread and flour, wholegrains, cheese, yogurt, eggs, almonds, soybean products, and green leafy vegetables – especially broccoli.
(If you eat a well-balanced diet, you should receive all the B2 you require.) Although athletes and people who expend a great deal of energy may require more than the RDA.
Comments
Vitamin B2 breaks down in sunlight. Alcoholics and elderly people may need more of this vitamin. An easy way to receive more B2 is to change your diet. Please note, the B vitamins should be taken as a complex and not individually unless specially recommended.
Deficiencies Can Cause
- oily, scaly skin rash, lesions, dermatitis.
- sores on the lips and corners of the mouth
- a swollen, red, painful tongue and poor digestion.
- sensitivity to light.
- eye problems.
- carpel tunnel syndrome.
- hair – dandruff, hair loss.
