Vitamin B2 and B12 are two different vitamins in the B vitamin group with unique chemical compositions and functions. The B vitamin group is made up of eight vitamins among which are vitamins B2 and B12.
- Vitamin B2 (riboflavin) is essential for other vitamins to perform their task and helps with migraine and headaches.
- Vitamin B12 (cobalamin, such as methylcobalamin) maintains nerve cell health, keeps cognition in check, and reduces the risk of heart disease.
Other B vitamins include:
- Thiamine (B1)
- Niacin (B3)
- Pantothenic acid (B5)
- Pyridoxine (B6)
- Biotin (B7)
- Folic acid (B9)
All these B vitamins work together to help the body generate energy from carbohydrates, protein, and fats.
The B vitamin complex is categorized as various vitamins because each vitamin performs a different task. Some B vitamins are required for a healthy liver, skin, hair, and eyes, and some primarily help function the neurological system healthily.
What is vitamin B2?
Riboflavin or vitamin B2 is a water-soluble vitamin found in a wide range of meals, especially and most abundantly in animal-based products, such as meat, poultry, and dairy. It is found in green vegetables and nuts.
Vitamin B2 is essential for the proper functioning of the eyes, skin, and red blood cells.
Along with enhancing eyesight, vitamin B2 can help treat various disorders, such as:
- Keratoconus
- Cataracts
- Eye tiredness
- Glaucoma
- Relieves headaches and migraines
- Reduce the risk of cancers
- Acne
- Unclog face pores
- Muscular cramps
- Reduces free radical damage caused by ultraviolet (UV) rays
- Riboflavin is administered orally to patients suffering from severe blood diseases, such as methemoglobinemia and red blood cell aplasia
Vitamin B2 deficiency
Not including vitamin-B2-rich foods in your diet, poor gut absorption, or increased demands may lead to its deficiency. If you develop vitamin B2 deficiency, you are prone to be deficient in other vitamins. Furthermore, vitamin B2 plays a crucial role in the absorption and functioning of certain other vitamins.
There are two forms of B2 deficiency:
- Primary:
- This type of deficit occurs when your diet is deficient in vitamin-B2-rich foods.
- Secondary:
- Riboflavin deficiency occurs for reasons other than inadequate nutrition.
- This occurs when the intestines are unable to absorb the vitamin, the body is unable to use it or the vitamin is excreted rapidly.
To avoid riboflavin deficiency or ariboflavinosis, it is important to consume vitamin B2 items in your diet regularly.
If you are unclear about your regular consumption of B2-rich foods, you may identify vitamin B2 deficiency with the following symptoms.
Symptoms of vitamin B2 deficiency
- Angular cheilitis (characterized by visible fissures at the corners of the mouth)
- Cracked lips or dry lips
- Inflammation of the tongue and inner lining of the mouth
- Ulcers in the mouth
- Throat pain
- Dermatitis of the scrotum
- Anemia
- Itchy or watery eyes
Recommended dosage
- Recommended daily allowance (RDA)
- Men and women aged 19 years and older should get 1.3 mg and 1.1 mg, respectively.
- The dose increases to 1.4 mg and 1.6 mg daily during pregnancy and breastfeeding, respectively.
- Tolerable upper intake level (UL)
- A UL for riboflavin has not been defined because no hazardous level has been seen from food sources or longer-term ingestion of high-dose supplements.
SLIDESHOW
Vitamin D Deficiency: How Much Vitamin D Is Enough? See SlideshowWhat is vitamin B12?
Vitamin B12, also called cobalamin, is a water-soluble vitamin alike other B vitamins and is crucial for:
- Brain function
- Prevents neuronal degeneration
- Heart health
- Boosts energy
- Production of red blood cells
- Synthesis of DNA
- Improves bone health
- Reduce osteoporosis
- Enhances health of nails, hair, and skin
- Lowers risk of macular degeneration
- Elevates mood
Studies have reported that optimal vitamin B12 levels in the blood are linked to lower obesity rates in children and adults. Animal studies indicate that it may influence body fat and metabolism.
Vitamin B12 deficiency
Vitamin B12 deficiency can be caused by a variety of factors. A vegetarian diet and weight-loss surgery are two common health-improvement practices that can cause vitamin B12 deficiency.
Plants do not produce vitamin B12. Meat, eggs, poultry, dairy products, and other animal products are the only food sources of vitamin B12. Vegetarians and vegans are at significant risk of having a B12 deficiency if they do not consume fortified grains or take a vitamin supplement.
Weight-loss surgery interferes with the body's capacity to absorb vitamin B12 from the gut.
Usually, vitamin B12 stores remain in the human body for four years and any excess amounts are excreted through urine.
Symptoms of vitamin B12 deficiency
- Neurological symptoms, such as limb numbness and tingling
- Depression
- Disorientation
- Memory problems
- Fatigue
- Constipation
- Loss of appetite
- Weight loss
- Balance issues
- Infants may display
- Unusual movements, such as facial tremors
- Reflex abnormalities
- Feeding difficulties
- Irritability
- Developmental impairments
- High risk of developing psychosis, mania, and dementia
- Anemia
Recommended dosage
- Recommended daily allowance (RDA)
- Men and women aged 14 years and older should get 2.4 mcg per day.
- The dose increases to 2.6 mcg and 2.8 mcg daily during pregnancy and breastfeeding, respectively.
- Tolerable upper intake level (UL)
- There is no upper limit for vitamin B12 because there is no proven hazardous threshold.
- However, some studies suggest that excessive intake of supplements may cause negative effects.
Vitamin B2 (Riboflavin). https://www.mountsinai.org/health-library/supplement/vitamin-b2-riboflavin
Vitamin B12. https://www.hsph.harvard.edu/nutritionsource/vitamin-b12/
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