Vitamin B2: benefits, recommended intake, food

Vitamin B2 is also known as riboflavin. It is one of the vitamins that the body can synthesize. However, the amount produced by this organism is not enough to meet the daily needs of B2. This vitamin, which is naturally present in certain foods, is essential for the proper functioning of the body. Its presence in milk was discovered by scientists in 1933. Then they called it lactoflavin.


What is Vitamin B2?

Vitamin B2 is water soluble. Yellow, that is especially gives color to the urine during its elimination. It is also sensitive to heat and light. Therefore, the method of baking is important. It is stored in steam. It is important to store ingredients that contain vitamin B2 in a dark place. Organs containing vitamin B2 are kidneys, liver and heart. Vitamin B2 is also found in breast milk and urine.

The action of vitamin B2 allows enzymes to oxidize lipids, proteins and carbohydrates in particular. It is therefore essential for the vitality and health of vital organs.

What are the benefits and indications of vitamin B2?

Vitamin B2 plays an important role energy production, especially in the metabolism of sugar. It is also involved in other biological processes such as protein and fat metabolism.

Vitamin B2 is necessary for eye health. It is also present in the retina. It also contributes to the production of keratin, an important molecule for nail and hair health. It should also have an interesting effect to facilitate migraine. It would be a good ally in losing weight because vitamin B2 oxidizes fats and sugars. Vitamin B2 would have other benefits, especially in the fight against cell aging, as it is a antioxidant.

Finally, vitamin B2 helps to have a good supply of iron and a sufficient number of red blood cells.

Where can I Find Vitamin B2 in Food?

Vitamin B2 is found in many foods. Whole grains, green vegetables, brewer’s yeast contains this valuable vitamin. It is also found in other foods rich in vitamin B2, such as organ meat, dairy products, eggs, meat, fish, and more. Remember that organ meats, such as beef kidney and liver, are foods that are high in vitamin B2. Vitamin B2 is low in plant sources. Therefore, larger quantities are needed to meet daily needs.

Dietary supplements help maintain vitamin B2 levels in the body in the absence of it. Before taking vitamin B2 from a pharmacy, it is better not to get treatment and consult a healthcare professional. Blood tests are often necessary to confirm the deficiency and to determine the appropriate dose.

What are the recommended amounts of vitamin B2?

Recommended daily rates varies depending on age, gender, and health status. An adult woman needs 1.5 mg of vitamin B2 a day, and an adult man needs 1.6 mg a day. The child should consume 1.3 mg of this vitamin daily. The needs of a pregnant woman increase to 1.6 mg per day. The dose for a breastfeeding woman is 1.8 mg per day. In case of deficiency, vitamin B2 is available in pharmacies, in the form of capsules and tablets.

The needs of people with diabetes are higher due to their medical condition. In other situations, you may need more vitamin B2. In some cases, athletes and vegetarians need to take supplements to meet their vitamin B2 needs. People suffering from alcoholism and smokers may also be affected by the deficiency, so their needs may be higher than average. Other situations or health problems may indicate the use of vitamin B2 supplements. It is important to consult a healthcare professional (doctor or pharmacist) to find out.

What are the symptoms of vitamin B2 deficiency?

Manifestations of vitamin B2 deficiency are observed at various levels. Vitamin B2 deficiency can be detrimental to eye health. The conjunctivitis as well as other eye diseases (cataracts, inflammation of the eye) sometimes results from a B2 deficiency. Some skin, nail and scalp diseases may be one of the symptoms (seborrheic dermatitis, eczema). Damage to the mucous membranes of the mouth, vagina and anus is also a possible symptom of B2 deficiency.

The deficiency may be due to pathologies such as chronic alcoholism and certain intestinal diseases, especially malabsorption. Malnutrition can also lead to vitamin B2 deficiency. If in doubt, your doctor will order a blood test. Normal values ​​range from 75 to 150 µg per liter. When a deficiency is diagnosed, vitamin B2 is taken in the form of tablets or capsules, which can be found in pharmacies.

What are the side effects of vitamin B2 overdose?

L ‘an excess of vitamin B2 is a priori impossible. This vitamin is produced by the human body. In excess, the body gets rid of it through urine. However, overdose can cause intestinal disorders such as diarrhea.

To avoid overdose, it is advisable to ask your pharmacist about dosing. Dosage and duration of treatment should be adhered to to meet daily nutritional needs. With 20 to 30 mg, a good reserve of vitamin B2 can be built up quickly.

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