维生素B-2或核黄素自然在某些食物中。它以其他食物形式以其他食物形式存在。维生素B-2和其他B维生素有助于您的身体构建红细胞并支持其他能够为您提供能量的细胞功能。如果您服用补充剂或吃所有这些食物，则可以从B族维生素中获得最大收益。
这些功能包括脂肪，蛋白质和碳水化合物的分解。您可能会通过服用含有B族维生素的补充剂来提高能量。
吃健康且均衡的饮食以获得足够的维生素B-2。它是大多数人在乳制品中需要的水平，包括干酪和牛奶。
Other sources include:
- 蛋黄
- 红肉
- 黑肉
- salmon
- tuna
- 大豆
- 杏仁
- 谷物，例如小麦
It’s sensitive to light and perishable, however. Grain products may not have much naturally occurring riboflavin by the time they get to your table. This is why it’s sometimes added in processing.
核黄素通常是谷物和面包中的补充剂，它可以作为糖果中的食用色素。如果您曾经食用过大量的B族维生素，您可能会注意到尿液中有深黄色的色调。这种颜色来自核黄素。
核黄素缺乏症会导致其他营养缺乏，因为核黄素与加工营养有关。与其他缺陷有关的主要问题是贫血，当您没有足够的铁时会发生这种情况。
It’s especially important to make sure you get enough riboflavin in your diet if you’re pregnant. A riboflavin deficiency could endanger your baby’s growth and increase your chances of preeclampsia, which involves dangerously high blood pressure during pregnancy. This is a serious condition that can be life threatening.
在人们可以使用新鲜食品或补充维生素的地方，核黄素缺乏症是很少见的。如果您经历了核黄素缺乏症的症状，请与您的医生交谈。您实际上可能会遇到吸收营养的问题。腹腔疾病和克罗恩病是与核黄素缺乏症有关的其他可能原因。
The primary risk of excess B-2 is damage to the liver. However, excess riboflavin, or riboflavin toxicity, is rare. You’d have to eat almost impossibly large quantities of food to overdose on riboflavin naturally. You could get too much vitamin B-2 through supplements in oral or injection form, but this is also rare because your body doesn’t store the vitamin.
