| Gender | Age | Intake |
|---|---|---|
| 0-6 months | Male | 0.3 mg/day |
| 0-6 months | Female | 0.3 mg/day |
| 7-12 months | Male | 0.4 mg/day |
| 7-12 months | Female | 0.4 mg/day |
| 1-3 years | Male | 0.5 mg/day |
| 1-3 years | Female | 0.5 mg/day |
| 4-8 years | Male | 0.6 mg/day |
| 4-8 years | Female | 0.6 mg/day |
| 9-13 years | Male | 0.9 mg/day |
| 9-13 years | Female | 0.9 mg/day |
| 14 years and older | Male | 1.3 mg/day |
| 14-18 years | Female | 1 mg/day |
| 19 years and older | Female | 1.1 mg/day |
| Pregnant women | Female | 1.4 mg/day |
| Lactating women | Female | 1.6 mg/day |
This vitamin, also widely known as riboflavin, is found in many foods and is commonly used in complex supplements together with thiamine, niacin, pantothenic acid, pyridoxine, folic acid, cyanocobalamin, and other B vitamins.
Riboflavin is essential for the normal function and development of many parts of the human body, including blood cells, digestive tract, and skin. Vitamin B2 takes part in formation of various hormones and erythrocytes. It protects the retina from UV radiation and enhances visual acuity. It is also important for the breakdown of fats, proteins, and carbohydrates.
Riboflavin is often used for preventing migraine headaches and cervical cancer; treating acne, blood disorders, burning feet syndrome, B2 deficiency, aplasia of red blood cells, muscle cramps, and carpal tunnel syndrome.
It is also said to be an effective cure for cataracts, eye fatigue, glaucoma, and some other eye conditions.
Some people try to use riboflavin for boosting immunity, increasing energy, slowing aging, promoting reproductive function, and maintaining strong hair, nails, and skin.
Lack of riboflavin can occur in people suffering from diseases of digestive tract, eating too little protein, or taking certain medications. Its deficiency can lead to skin peeling, itching, red eyes, slow wound healing, photophobia, and other health issues.
Vitamin B2 is safe for adults and children when taken in adequate doses. Too much riboflavin can cause increase in urine, severe diarrhea, and other unpleasant side effects.
Riboflavin is easily absorbed from most food sources, but in order to get most of it from green vegetables you should better boil them.
People need more vitamin B2 during pregnancy, breast-feeding, physical activity, and stress.