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Keep reading to learn more about the effects of a riboflavin deficiency.Riboflavin is just one of the essential vitamins that should be a part of your diet. Because water-soluble B vitamins are eliminated in the urine, herbal organic taking large doses of certain B vitamins usually only produces transient side effects (only exception is pyridoxine). Since a vegan athlete is taking a plant-based diet, whereas vitamin B12 is richly found in animals, it is natural for them to be deficient in vitamin B12.

Other symptoms of vitamin B12 deficiency are a sore and red tongue, mouth ulcers, and pins and needles. A person who has a poor diet for a few months may end up with B-group vitamins deficiency. Popping a multivitamin every day is a moot point if your diet is high in unhealthy fats, sodium, and added sugars. It’s only found in animal foods, with red meat containing particularly high amounts. But they do still contain high levels of fat, so eat them in moderation.

Recommended levels decrease slightly to 1.4 mg for men and 1.2 mg for women over age 50 as energy needs decrease.

Riboflavin may be able to decrease the number of migraine headaches a person has. It helps in the regeneration of this beneficial compound.Riboflavin has many health benefits -- it is thought to decrease migraines, help prevent cataracts, and even alleviate sickle-cell disease. It also helps in the regeneration of glutathione, an enzyme that rids the body of free radicals. This was the first clue scientists had that there is more than one B vitamin.Functions of Vitamin B2Riboflavin acts as a coenzyme -- the nonprotein, active portion of an enzyme -- helping to metabolize carbohydrates, fats, and proteins in order to provide the body with energy.

Vitamin B2, or riboflavin, works together with the family of B-complex vitamins to provide the body with energy by metabolizing carbohydrates, fats, and proteins.

Dairy products are an excellent source of riboflavin, as are some meats and leafy green vegetables. Dairy products, such as milk, cheese, and herbal organic yogurt, are excellent sources of riboflavin. Other dairy products such as cheese, yogurt, herbal organic and ice cream are also good sources of the vitamin.

Meats, especially liver and kidney, and some green leafy vegetables are other rich sources. Other sources are soy and combinations of grains and legumes. Cereals are a fortified food rich in vitamin B12 and can give you a filling and energizing start to the day. Good supplies of vitamin B12 are also important during pregnancy and, together with folic acid, vitamin B12 helps to protect against some developmental abnormalities such as spina bifida. It helps you maintain your clear thinking and even helps you get smarter as you continue to take it.

6. Your hair will take few months to recover. Once symptoms start improving, your B12 levels will be monitored accordingly to see how many shots you need to continue getting the right amount of the vitamin. Because of its fluorescent yellow quality, large doses will turn the urine bright yellow for several hours after ingesting it.