International Numbering System (INS) for Food Additives: 101(i)
Food additives Europe numbers: E101
Riboflavin, also known as vitamin B2, is an essential water-soluble vitamin that plays an important role in energy production and red blood cell formation. It is also needed for healthy skin, eyes, and nervous system, as well as for growth and reproduction. Riboflavin is found in many foods, including dairy products, eggs, meat, fish, nuts, and green vegetables. It is also available as a dietary supplement.
Riboflavin, also known as vitamin B2, is an essential nutrient that plays a crucial role in various bodily functions. Here's a breakdown of its key aspects:
What it does:
- Energy production: Riboflavin helps the body convert carbohydrates, fats, and proteins into usable energy.
- Cellular processes: It's involved in numerous cellular processes, including growth, development, and tissue repair.
- Antioxidant properties: Riboflavin exhibits some antioxidant properties, helping protect cells from damage caused by free radicals.
Deficiency symptoms:
- If you don't get enough riboflavin, you may experience symptoms like:
- Cheilitis (inflammation of the lips)
- Glossitis (inflammation of the tongue)
- Cracks at the corners of the mouth
- Skin problems like itching, burning, and scaling
- Eye problems like light sensitivity and redness
- Fatigue
Good sources of riboflavin:
- Riboflavin is found in a variety of foods, including:
- Leafy green vegetables (spinach, kale)
- Dairy products (milk, yogurt, cheese)
- Lean meats (chicken, fish)
- Eggs
- Fortified cereals and grains
- Nuts and seeds
Benefits:
- Maintaining healthy skin, hair, and nails
- Promoting healthy vision
- Supporting nervous system function
- Aiding in iron absorption
Dosage (supplements):
- For healthy adults, the recommended daily intake of riboflavin is typically around 1.3mg to 3mg.
- However, specific needs may vary depending on age, sex, and overall health. It's best to consult your doctor for personalized advice on riboflavin supplementation.
Important considerations:
- Riboflavin is a water-soluble vitamin, meaning the body doesn't store excess amounts. Daily intake through diet or supplements is necessary.
- Toxicity from high doses of riboflavin is uncommon.
- Certain medications may interfere with riboflavin absorption. Discuss any medications you take with your doctor before starting riboflavin supplements.