Vitamin B2: Benefits, Recommended Intake, Foods

Vitamin B2 is also known as riboflavin. It is one of the vitamins that the body can make. However, this amount produced by the body is not enough to meet daily B2 needs. This vitamin, which is naturally present in some foods, is necessary for the proper functioning of the body. Researchers discovered its presence in milk in 1933. Then they named it lactoflavin.


What is Vitamin B2?

Vitamin B2 is soluble in water. Yellow color, it In particular, it gives color to urine during excretion. It is also sensitive to heat and light. So the method of cooking is important. Evaporation saves it. It is important to store ingredients containing vitamin B2 in a dark place. Organs that contain vitamin B2 are Kidney, liver and heart. Vitamin B2 is also present in breast milk and urine.

The action of vitamin B2 on enzymes in particular allows the oxidation of fats, proteins and carbohydrates. Therefore, it is essential for the vitality and health of vital organs.

What are the benefits and indications of vitamin B2?

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

Vitamin B2 is Essential for eye health. It is also present in the retina. In addition, it contributes to the production of keratin, an important molecule for the health of nails and hair. It will also have interesting effects in relieving migraines. It will be a good ally for losing weight because vitamin B2 oxidizes fats and sugars. Vitamin B2 will have other benefits, especially to fight cell aging because it is an element Antioxidants.

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

Where do you find vitamin B2 in food?

Vitamin B2 is found in many foods. Whole grains, green vegetables and brewer’s yeast They contain this valuable vitamin. It is also found in other foods rich in vitamin B2 such as organ meats, dairy products, eggs, meat, fish, etc. Note that organ meats such as beef and liver are the foods that contain the most vitamin B2. Plant sources are low in vitamin B2. So larger amounts are needed to meet daily requirements.

Dietary supplements help maintain the level of vitamin B2 in the body in case of a deficiency in it. It is better not to self-medicate and seek advice from a health professional before obtaining vitamin B2 from the pharmacy. A blood test is often necessary to confirm a deficiency and to determine the correct dose.

What are the recommended vitamin B2 intakes?

Recommended daily allowance It varies according to age, gender and health status. An adult woman needs 1.5 mg of vitamin B2 per day, while an adult man needs 1.6 mg per day. A child should consume 1.3 mg of this vitamin every day. Pregnant women need more than 1.6 mg per day. Those of a breastfeeding woman are 1.8 mg per day. In case of deficiency, vitamin B2 is available in pharmacies, in the form of capsules and tablets.

Diabetics have greater needs because of their health condition. Other conditions may require higher amounts of vitamin B2. Athletes and vegetarians, in some cases, must take supplements to meet their vitamin B2 needs. People with alcoholism and smokers are also likely to be affected by a deficiency, and therefore may have higher than average needs. Other health situations or issues may require taking a vitamin B2 supplement. To find out, it is important to consult a health professional (doctor or pharmacist).

What are the symptoms of vitamin B2 deficiency?

Manifestations of vitamin B2 deficiency are observed at different levels. Eye health can be affected by vitamin B2 deficiency. Conjunctivitis as well as other eye diseases (cataracts, inflammation of the eye) sometimes associated with vitamin B2 deficiency. Some diseases of the skin, nails and scalp can be a symptom (seborrheic dermatitis, eczema). Lesions on the mucous membranes of the mouth, vagina, and anus are among the possible symptoms of B2 deficiency.

Deficiency can be cascading with diseases such as chronic alcoholism and some intestinal diseases, in particular those responsible for malabsorption. Malnutrition can also cause vitamin B2 deficiency. In case of doubt, the doctor prescribes a blood test. Normal values ​​are between 75 and 150 micrograms per liter. Diagnosing a deficiency leads to taking vitamin B2 in the form of tablets or capsules, which can be found in pharmacies.

What are the side effects of a vitamin B2 overdose?

L ‘Excess vitamin B2 obviously not possible. This vitamin is produced by the human body. In case of excess, the body gets rid of it through urine. However, it may cause an overdose Intestinal disorders such as diarrhea.

To avoid an overdose, it is advisable to inquire about the dosage with your pharmacist. To meet daily nutritional requirements, the doses and duration of treatment must be respected. At a rate of 20 to 30 mg, it is possible to quickly form a good reserve of vitamin B2.

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