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Vitamin B-2, Coenzyme Q10 and Magnesium

By Jaime Herndon

The human body needs vitamins and minerals to function properly and be healthy, including vitamin B-2, Coenzyme Q10 and magnesium. Typically, you get adequate amounts of these substances through your diet, but sometimes you may need to supplement your diet with the pill form of these nutrients. If you think you may be deficient in vitamin B-2, Coenzyme Q10 or magnesium, talk to your healthcare provider about appropriate amounts of these substances.

Vitamin B-2

The B vitamins help the body use food for fuel, and they are water-soluble, which means the body does not store them; they must be consumed consistently. Vitamin B-2, also known as riboflavin, is an antioxidant that helps protect cells from damage, but it also aids in converting B-6 and folate to active forms of nutrients and helps with healthy growth and red blood cell production, notes the University of Maryland Medical Center. Dietary sources of this vitamin include almonds, organ meats, wild rice, soybeans, milk, eggs, broccoli and spinach. Light destroys riboflavin, so foods should be stored away from sunlight to preserve their vitamin content. The recommended daily allowances of riboflavin vary; males age 19 or older need 1.3 mg daily, while women of the same age need 1.1 mg, according to the University of Maryland Medical Center. Pregnant and breast-feeding women typically need more riboflavin, approximately 1.4 mg and 1.6 mg daily, respectively.

Coenzyme Q10

The human body naturally produces Coenzyme Q10, also known as CoQ10, which is necessary for basic cell function, according to Mayo Levels of CoQ10 in the body can vary, depending on age, medications or certain medical conditions. CoQ10 helps boost the immune system, acts as an antioxidant, protects cells from damage and can help increase energy. Tuna, salmon, whole grains and organ meats all contain this compound. Although the majority of individuals get the CoQ10 they need through diet alone, sometimes a supplement is necessary. According to the University of Maryland Medical Center, the recommended dose of CoQ10 for adults 19 and older is 30 to 200 mg daily. This compound is fat-soluble and will be absorbed best if taken with a meal that contains fat.


The fourth most abundant mineral in the human body is magnesium, notes the Office of Dietary Supplements of the National Institutes of Health. This mineral is mostly found in the bones, but is also in cells of body tissues and organs. It plays a role in immune system functioning, stabilizing the heart rhythm and maintaining muscle and nerve function. Magnesium helps you keep a healthy blood pressure, balance blood sugars and synthesize proteins. Food sources of this mineral include halibut, almonds, soybeans, potatoes, peanut butter, spinach and lentils. Males 19 to 30 should consume 400 mg of magnesium daily, and women of the same age should consume 310 mg daily. Over 30, men should get 420 mg daily and women should get 320 mg, according to the Office of Dietary Supplements.


Before supplementing your diet with any of these vitamins or minerals, consult with your healthcare provider. Tell her about any other medications or supplements you are on, to avoid any adverse interactions. Depending on the specific medical situation, some individuals may need more supplementation than others.

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