Vitamin B2 – also called riboflavin or lactoflavin – plays an important role in the body in the conversion of food into energy. The water-soluble vitamin is found in animal foods such as meat or fish, but also in plant products such as yellow peppers or peas. While vitamin B2 deficiency is more common in developing countries, it rarely occurs in Germany. Typical symptoms that indicate such a deficiency are torn corners of the mouth, gingivitis, and a general feeling of tiredness.
Effect of riboflavin in the body
Riboflavin is a yellowish plant pigment that can be absorbed by humans and animals through the small intestine. Therefore, vitamin B2 is found not only in plant foods but also in animal foods. From animal foods, vitamin B2 can be absorbed by humans particularly well.
In our body, vitamin B2 is particularly important for metabolism, as it acts as a building block of various coenzymes. In this way, vitamin B2 helps to convert carbohydrates, fats and proteins into energy. In addition, it also supports the action of vitamin B3 (niacin) and vitamin B6 (pyridoxine) in the body.
Research is currently investigating whether taking special vitamin B2 supplements can help people who suffer from migraines. Taking the vitamin is said to prevent migraine attacks. However, the exact dose of vitamin B2 required for this purpose is still controversial. While in some cases a dose of 100 milligrams is advised, other studies recommend a dose of 400 milligrams.
Vitamin B2: Occurrence in food
Vitamin B2 is primarily found in animal foods such as dairy products, eggs, meat and fish. However, it is also found in plant products, including yellow peppers, broccoli, peas and kale, and cereal products.
The daily requirement of vitamin B2 is about 1.5 milligrams. Pregnant women and nursing mothers, smokers, alcoholics, and people with diabetes or other metabolic disorders have a somewhat higher requirement. The same applies in the case of high physical activity as well as high stress. The daily dose of vitamin B2 can be covered by the following foods, among others:
- 4 glasses of milk
- 4 eggs
- 50 grams pork liver
- 150 grams rye germ
- 230 grams camenbert
- 375 grams of semi-hard cheese
Vitamin B2 is relatively heat stable, but is extremely sensitive to light. For example, the vitamin is quickly destroyed in transparent milk bottles. Foods with vitamin B2 should therefore always be stored as protected from light as possible.
Symptoms of vitamin B2 deficiency
Vitamin B2 must be supplied to the body regularly, because the body can only build up a supply for about two to six weeks. However, since the vitamin is found in many foods, a regular supply is usually not a problem. While vitamin B2 deficiency is therefore relatively rare in Germany, it is more common in developing countries. In Germany, risk groups such as seniors, young women and vegans are particularly affected.
Typical symptoms that indicate a vitamin B2 deficiency are torn corners of the mouth, sore throat, gum inflammation, skin problems, and a general feeling of fatigue and tiredness. More serious signs can include vision problems, growth disorders, neurological disorders, and anemia.
In the case of a pronounced vitamin B2 deficiency, this can also lead to a deficiency in other vitamins. This is because vitamin B2 affects the metabolism of vitamin B3 (niacin), vitamin B6 (pyridoxine), folic acid, and vitamin K. The level of riboflavin in the blood can be determined using an EGRAC (erythrocyte glutathione reductase activation) test.
Vitamin B2 overdose
To date, no adverse health effects have been observed from vitamin B2 overdose. If the vitamin is ingested in excessive amounts, it is usually simply excreted by the kidneys. In isolated cases, diarrhea and an orange coloration of the urine occurred at very high doses.
