How to supplement Vitamin B2

Vitamin B2 can be supplemented through foods such as animal liver, eggs, dairy products, dark green vegetables, and nuts. It can also be taken as prescribed by a doctor, such as vitamin B2 tablets or multivitamin B tablets. Vitamin B2 deficiency may be related to factors such as imbalanced diet, gastrointestinal absorption disorders, alcohol abuse, long-term medication, or metabolic abnormalities.

1. Animal liver

Pig liver, chicken liver and other animal liver are rich in vitamin B2, with about 1-2 milligrams per 100 grams. It is recommended to consume 1-2 times a week, with about 50 grams each time. High temperature stir frying or boiling soup can reduce nutrient loss, but gout patients need to control their intake.

2. Eggs

Eggs have a high content of vitamin B2 in the yolk, with approximately 0.5 milligrams per 100 grams. Boiled or steamed eggs have a better digestion and absorption rate, and 1-2 eggs per day are recommended. People who are allergic to eggs should choose other sources of supplementation.

3. Dairy Products

Milk, yogurt, and other dairy products contain active vitamin B2, which is approximately 0.2 milligrams per 100 milliliters. It is recommended to drink 300-500 milliliters per day. Lactose intolerant individuals can choose low lactose products or fermented dairy products.

4. Dark green vegetables

Spinach, broccoli and other dark vegetables contain a certain amount of vitamin B2, and stir frying over high heat can better preserve nutrients than boiling in water for a long time. Daily intake of 300-500 grams of fresh vegetables can help supplement, but complete vegetarians should pay attention to pairing with other foods rich in B2.

5. Nuts

Almonds, cashews, and other nutty foods contain vitamin B2 and healthy fats. Moderate consumption can help with nutrient absorption. It is recommended to consume 10-15 grams per day and choose natural nuts to avoid additional sugar intake.

6. Vitamin B2 tablets

are suitable for patients with severe deficiency or absorption disorders and should be taken under the guidance of a doctor. Common dosage forms include single vitamin B2 tablets and complex vitamin B tablets, which should not be taken in large doses on their own for a long time.

7. Compound Vitamin B Tablets

is a compound preparation containing multiple B vitamins, which is more suitable for situations where multiple B vitamins are deficient simultaneously. It is normal for urine to turn yellow during use, but caution should be exercised when using it for those with renal insufficiency.

Daily supplementation of vitamin B2 requires attention to a balanced diet and avoiding excessive washing or prolonged soaking of ingredients. Reducing high-temperature frying during cooking and using low-temperature methods such as steaming and boiling are more conducive to nutrient retention. When typical symptoms such as angular stomatitis and glossitis appear, timely medical examination should be sought to avoid blind supplementation. Special groups, such as pregnant women and diabetes patients, should adjust the supplementation program under the guidance of nutritionists. Long term drug users should pay attention to the interaction between drugs and vitamin B2.