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What
is it?
Riboflavin is a
water-soluble B-vitamin, also known as vitamin B2.
Functions
- what does it do?
Riboflavin is an
integral component of the coenzymes
that participate in many energy-yielding metabolic pathways.
They promote the first steps in the metabolism
(breakdown and production) of glucose
and of fatty
acids.
The metabolism of some vitamins and minerals also require riboflavin.
Requirements
- How much do we need?
|
|
| |
Recommended
Dietary Allowance*
(mg/day) |
| Life-Stage
(years) |
Males |
Females |
| 0
- 0.5 (0 - 6 months) |
0.3a |
0.3a |
| 0.5
- 1 (7 - 12 months) |
0.4a |
0.4a |
| 1
- 3 |
0.5 |
0.5 |
| 4
- 8 |
0.6 |
0.6 |
| 9
- 13 |
0.9 |
0.9 |
| 14
- 18 |
1.3 |
1.3 |
| Ages
19+ |
1.3 |
1.3 |
| Life-Stage
(years) |
Pregnancy |
Lactation |
| 18
and younger |
1.4 |
1.6 |
| 19
- 30 |
1.4 |
1.6 |
| Ages
31 - 50 |
1.4 |
1.6 |
*The
Recommended Dietary Allowance (RDA) is the average daily
dietary intake level that is sufficient to meet the nutrient
requirements of nearly all (97-98%) healthy individuals
in each life-stage and gender group.
aAdequate
Intakes (AI) are used as no RDA is established. The
AI is a recommended daily intake level based on observed
or experimentally determined approximations of nutrient
intake by a group of healthy people who are assumed to be
maintaining an adequate nutritional state. |
|
Sources
- Where is it found?
| Riboflavin
is widely distributed in small amounts in foods. |
|
|
| Nutrient
Density |
| High |
Medium |
Low |
|
| Good
sources |
Milk
(fresh, canned, or dried), Cheddar cheese, Cottage cheese |
| Other
sources |
Organ meats, Lean meats, Eggs, Green leafy vegetables, Enriched
breads & cereals |
|
|
Deficiency
- When you have too little
Deficiency of riboflavin,
when it occurs is usually in combination with deficiency of
other water-soluble vitamins, such as thiamin,
vitamin
B6, and
folate,
and therefore may be difficult to identify.
Symptoms associated
with riboflavin deficiency include the inflammation
of the mouth and tongue, cracks or sores on the outsides of
the lips (cheilosis) and at the corners of the mouth (angular
stomatitis), dermatitis (inflammation of the skin), various
eye disorders, sensitivity to the sun, and confusion.
Toxicity
- When you have too much
There
is no known toxicity level for riboflavin.
|
Upper
Limit+
(mg/day)
|
| Life-Stage
(years) |
Males |
Females |
| All
ages |
ND |
ND |
| Life-Stage
(years) |
Pregnancy |
Lactation |
| All
ages |
ND |
ND |
| +Upper
Limits (UL) = The maximum level of daily nutrient intake
that is likely to pose no risk of adverse effects. Unless
otherwise specified, the UL represents total intake from
food, water, and supplements.
ND = Not
determinable due to lack of data of adverse effects in
this age group and concern with regard to lack of ability
to handle excess amounts. Source of intake should be from
food only to prevent high levels of intake. |
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