1. Vitamins By: Irina Kozyubenko

2. Vitamin B2 (riboflavin)

3. What is riboflavin required for? Needed to activate vitamin B6 Needed to activate vitamin B6 Helps to create Niacin Helps to create Niacin Assists the adrenal gland Assists the adrenal gland Used for red blood cell formation Used for red blood cell formation Antibody production Antibody production Cell respiration and growth Cell respiration and growth May be helpful in the prevention and treatment of cataracts May be helpful in the prevention and treatment of cataracts Helps with the absorption of iron and vitamin B6 Helps with the absorption of iron and vitamin B6 Needed when the protein intake is high Needed when the protein intake is high MOST BENEFICIAL TO SKIN, HAIR,NAILS AND VISION! MOST BENEFICIAL TO SKIN, HAIR,NAILS AND VISION!

4. Deficiency of Vitamin B2 How is the shortage of the vitamin visible on the outside? Visible cracks and sores at the corners of the mouth Eye disorders Inflammation of the tongue and mouth Skin lesions Dermatitis Dizziness Hair loss Insomnia Light sensitivity Poor digestion Retarded growth Slow mental responses

5. Dosage Male : 1.6 mg per day Male : 1.6 mg per day Female: 1.2 mg per day Female: 1.2 mg per day ( 50 mg is mostly recommended for supplementation) Best used with : B group vitamins and vitamin C Best used with : B group vitamins and vitamin C When taking this B2 supplement make sure that the B6 supplement intake is the same! When taking this B2 supplement make sure that the B6 supplement intake is the same! When is extra of it needed? When is extra of it needed? When consuming alcohol When consuming alcohol Antibiotics Antibiotics Birth control pills Birth control pills Or doing strenuous exercise Or doing strenuous exercise

6. Extra info Riboflavin is sensitive to light Riboflavin is sensitive to light Food Source Food Source Organ meats, nuts, cheese, eggs, milk, lean meat. Organ meats, nuts, cheese, eggs, milk, lean meat. Available in good quantities in green leafy vegetables, fish, legumes, whole grains, and yogurt. Available in good quantities in green leafy vegetables, fish, legumes, whole grains, and yogurt. When this food will be left in direct sunlight riboflavin may be destroyed When this food will be left in direct sunlight riboflavin may be destroyed Recommendations Recommendations Riboflavin is recommended to pregnant and breastfeeding women. People with ulcers are also recommended to take Riboflavin Diuretics may increase riboflavin requirments

7. Vitamin B3 (niacin)

8. What is Niacin required for? Cell respiration Helps in release of energy and metabolism of carbohydrates, fats, and proteins Proper circulation Healthy skin Functioning of the nervous system Normal secretion of bile and stomach fluids Used in synthesis of sex hormones Treating of schizophrenia and other mental illnesses Memory-enhancer Nicotic acid given in drug dosage improves the blood cholesterol profile Used to clear the body organic poisons (certain insecticides)

9. Deficiency of Vitamin B3 May cause pellagra The classic niacin deficiency disease Bilateral dermatitis Diarrhea Dementia Canker sores Depression Dizziness Fatigue Halitosis Headaches Indigestion Insomnia Limb pain Loss of appetite Low blood sugar Muscular weakness Skin eruptions and inflammation

10. Dosage Male : 18 mg per day Male : 18 mg per day Female: 13 mg per day Female: 13 mg per day 100 mg is mostly used in supplementation 100 mg is mostly used in supplementation Large doses give to lower cholesterol may produce hyperuricemia and hepatic abnormalities ( these effects are reversed if the drug is reduced in amount or discontinued) Large doses can also cause itching, elevated blood glucose, peptic ulcers and liver damage ( larger than 200 mg causes flushing by dilating the blood vessels, which can also cause the blood pressure to drop, they are normally harmless.)

11. Extra info. When is more required? When is more required? Consuming alcohol and not having enough protein Consuming alcohol and not having enough protein People with diabetes, peptic ulcers, any liver disease, should be careful of niacin. People with diabetes, peptic ulcers, any liver disease, should be careful of niacin. Info Info Niacin is lost readily when food is cooked in water. Niacin is lost readily when food is cooked in water. Food Sources Food Sources Liver, lean meat, poultry, fish, rabbit, nuts, peanut yeast, meats including liver, cereals, legumes, asparagus, seeds, milk, green leafy vegetables, and fish. Liver, lean meat, poultry, fish, rabbit, nuts, peanut yeast, meats including liver, cereals, legumes, asparagus, seeds, milk, green leafy vegetables, and fish. YOUR DAILY CUP OF COFFE ALSO PROVIDES ABOUT 3 MILLIGRAMS OF NIACIN! YOUR DAILY CUP OF COFFE ALSO PROVIDES ABOUT 3 MILLIGRAMS OF NIACIN!