The human body needs vitamins to maintain health, immunity, and well-being. Vitamin B2, or riboflavin, forms an integral part of any diet. Vitamin B2 is essential for digestive health, RBC production, and metabolism of carbohydrates and fatty acids.
You can take vitamin B2 through your diet or as a vitamin B2 supplement.
How to use Vitamin B2 in Diet
Include in your diet foods that are high in vitamin B2 including:
- Greens: turnip greens, collard, radish, and colocasia leaves
- Whole grains
Milling of grains usually takes away most of the vitamin B2. So, including wheat bran or germ proves to be a good way to take vitamin B2 naturally.
Vitamin B2 supplements
The recommended dietary allowance (RDA) of vitamin B2 is 1.6 mg/day for an adult male and 1.2 mg/day for a female. Vitamin B2 supplements are readily available, and the recommended approximate dosage is usually 50 mg. The supplementation dosage is much higher than the RDA, as the absorption of vitamin B2 taken orally through supplements is quite limited. Also, conditions like alcohol consumption, rigorous exercise, and pregnancy may step up the vitamin B2 requirement.
Though intake of vitamin B2 supplements has not been found to pose any considerable toxicity risk, it is always best to consult your doctor before taking any supplements.
For more information on vitamin B2, see below:
Benefits of Vitamin B2
Top 5 Health Benefits of Vitamin B2
What Are the Best Sources of Vitamin B2?
Top 5 Signs of Vitamin B2 Deficiency
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