Vitamin B2 (Riboflavin) & Mg
Nutrition&101
Shuang Liang
Vitamin B2
Role Play in Body
• Like all the B vitamins, vitamin B2 plays a key role in energy production. Its
role here is complicated—it is important both for the energy-producing
electron transport chain and the metabolism of fat molecules into chemically
useful energy. Additionally, vitamin B2 plays a role in the chemistry of other
nutrients involved in energy production, including folate and vitamin B6.
You Can Get Vitamin B2 from Food
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•
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•
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Soy food
Milk and other dairy products
Non dairy animal food: turkey, sardines, eggs…
Leafy vegetables; Brassica vegetables: broccoli, cauliflower; Root vegetables
Natural sweeteners
Recommendation
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•
•
•
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0-6 months: 0.3 mg
6-12 months: 0.4 mg
1-3 years: 0.5 mg
4-8 years: 0.6 mg
9-13 years: 0.9 mg
14-18 years, female: 1.0 mg
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•
•
•
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14-18 years, male: 1.3 mg
19+ years, female: 1.1 mg
19+ years, male: 1.3 mg
Pregnant women: 1.4 mg
Lactating women: 1.6 mg
Mg
Role Play in Body
• Magnesium is required for energy production, oxidative phosphorylation,
and glycolysis. It contributes to the structural development of bone and is
required for the synthesis of DNA, RNA, and the antioxidant glutathione.
Magnesium also plays a role in the active transport of calcium and potassium
ions across cell membranes, a process that is important to nerve impulse
conduction, muscle contraction, and normal heart rhythm
You can Get Mg from Food
• Leafy vegetables
• Coarse food grain
• Nuts
Recommendation
Age
Male
Female
Pregnancy
Lactation
Birth to 6 months
30 mg*
30 mg*
7–12 months
75 mg*
75 mg*
1–3 years
80 mg
80 mg
4–8 years
130 mg
130 mg
9–13 years
240 mg
240 mg
14–18 years
410 mg
360 mg
400 mg
360 mg
19–30 years
400 mg
310 mg
350 mg
310 mg
31–50 years
420 mg
320 mg
360 mg
320 mg
51+ years
420 mg
320 mg
References
• http://diyhealth.com/amazing-skin-healing-vitamins.html
• http://www.whfoods.com/genpage.php?tname=nutrient&dbid=93
• http://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#h2