Riboflavin: the growth vitamin
Riboflavin (vitamin B2) is consumed actively during lactation, meaning a significant part of it goes toward milk [1] and little remains for mama. Therefore, experts recommend that nursing mothers consume 1.4 mg of vitamin B2 per day [2]. In Europe the recommendation is even higher — as much as 2 mg [3].
With a healthy, balanced diet, you can easily get your daily allowance from food. Two mg of riboflavin is:
- 3 oz (90 g) beef liver
- 8 oz (250 g) beef steak
- 4 cups milk or yogurt
- 8 oz (250 g) of seafood.
Because all of these are animal-based, vegans and vegetarians may need vitamin supplements.
It’s important to note that riboflavin dissolves well in water and if the food is cooked, then half of the vitamins will go into the broth [2]. Also, the flora in your large intestine can produce riboflavin if given enough fiber through greens and grain [2].
What mom needs
Vitamin B2 is involved in the metabolism of fats, and its deficiency can manifest itself in the form of cosmetic problems: skin peeling or rashes, hair loss, cracked lips. Increased irritability and nervousness are also aggravated by a lack of riboflavin [2].
What baby needs
Babies need riboflavin for normal growth and development, in the most literal physical sense [4]. Therefore, it is added to formula[1].
