Vitamins vs. Minerals

Vitamin: any of a group of organic compounds that are essential for normal growth and nutrition and are required in small quantities in the diet because they cannot be synthesized by the body

Mineral: a solid inorganic substance of natural occurrence

Water-Soluble vs. Fat-Soluble

Water-soluble: able to be dissolved in water. All B vitamins and vitamin C are water-soluble meaning these vitamins are easily dissolved in the body. The kidneys remove excess amounts of these vitamins so they can be excreted in the urine

Fat-soluble: Fat-soluble vitamins are absorbed in the lymph, transported in the blood, and can be stored in the liver and fatty tissues for use as needed. Because fat-soluble vitamins can be stored in the body, these vitamins can build up to toxic levels when consumed in excessive amounts

Riboflavin is a water-soluble vitamin (B2)

Riboflavin, also known as vitamin B₂, is a vitamin found in food and used as a dietary supplement

Riboflavin, is one of 8 B vitamins. All B vitamins help the body to convert food (carbohydrates) into fuel (glucose), which is used to produce energy. These B vitamins, often referred to as B-complex vitamins, also help the body metabolize fats and protein. B complex vitamins are necessary for a healthy liver, skin, hair, and eyes. They also help the nervous system function properly.

Good sources of Riboflavin include...

Beef liver. 3 oz: 2.9 mg (over 100% DV)

Lamb. 3 oz: 3.9 mg (over 100% DV)

Milk. 1 cup: 0.45 mg (26% DV)

Natural yogurt. 1 cup: 0.57 (34% DV)

Mushrooms. ½ cup: 0.23 mg (14% DV)

Spinach. ½ c: 0.21 mg (12% DV)

Almonds. 1 oz: 0.323 mg (19% DV)

Sun-dried tomatoes.

Daily Needs of Riboflavin

Men 14 years or older: 1.3 mg

Women 14-18 years: 1 mg

Women over 18 years: 1.1 mg;

What happens if too much or too little Riboflavin is consumed?

There is no known toxicity to riboflavin. Because riboflavin is a water-soluble vitamin, excess amounts are easily excreted by the body in the urine. Possible reactions to very high doses may include itching, numbness, burning or prickling sensations, and sensitivity to light.

Riboflavin deficiency, known as ariboflavinosis, is usually accompanied by other nutrient deficiencies and may specifically lead to deficiencies of vitamin B6 and niacin. It is not known how common riboflavin deficiency is because its symptoms (sore throat, magenta tongue, cracks and sores on the outside of the mouth, dry and flaky skin, and dandruff) are not as severe as the other nutrient deficiencies that may accompany it. Because of this, ariboflavinosis may be underdiagnosed.

Sources

https://draxe.com/top-10-vitamin-b2-riboflavin-foods/

http://umm.edu/health/medical/altmed/supplement/vitamin-b2-riboflavin

http://geritol.com/vitamin-faqs/which-vitamins-are-fat-soluble-and-water-soluble

http://www.eatingwell.com/nutrition_health/nutrient_library/riboflavin