What is Vitamine B2
Vitamin B2 is essential for metabolism. It’s involved in releasing energy from carbohydrates, proteins, and fats that we ingest through food. Vitamin B2 is sensitive to light. That’s why milk, one of the sources of vitamin B2, must be stored in the dark.
Features
Antioxidant: Vitamin B2 acts as an antioxidant.
Energy: The energy released from carbohydrates, proteins, and fats with the help of vitamin B2 is used by the cells.
Growth: Vitamin B2 is essential for the growth and maintenance of all tissues.
Food with vitamin B2
Milk and dairy products are the main source of vitamin B2. This vitamin is found to a lesser extent in meat, vegetables, fruit, and grains. Vitamin B2 is water-soluble, and much of it is lost when cooking vegetables. It’s recommended to cook vegetables in a small amount of water and not chop them too finely. When milk is exposed to light, twenty to eighty percent of the vitamin B2 is lost. Cartoned milk loses none.
Causes of Vitamin B2 Deficiencies
Intestines: Vitamin B2 absorption is significantly reduced in cases of diarrhea and irritable bowel syndrome.
Medications: Birth control pills, antibiotics, and tranquilizers can worsen vitamin B2 status.
Growth: During growth, the need for vitamin B2 increases significantly, which can quickly lead to deficiencies. The same applies to pregnant and nursing women.
Illnesses: Chronic illnesses, fever, and severe injuries and burns are characterized by an increased need for vitamin B2, which can lead to deficiencies.
Application
Antioxidant: The antioxidant effect affects the entire body and specifically the lens of the eye. The risk of cataracts can be reduced by ensuring sufficient vitamin B2.
Skin: An adequate supply of vitamin B2 keeps the skin and mucous membranes healthy.
Migraine: Studies show that an increased vitamin B2 intake has a positive effect on migraines.
Detoxification: The liver’s detoxification function is supported by vitamin B12.
Fatigue: In people with an increased vitamin B2 requirement, insufficient intake can manifest as fatigue and depressive symptoms. Supplemental intake can reduce these symptoms.
| Food Item | Amount | Milligrams |
|---|
| Nutritional yeast flakes | 100 g | 5.0 |
| Liver (calf) | 50 g | 1.10 |
| Wheat germ | 100 g | 0.75 |
| Mushrooms | 100 g | 0.45 |
| Spinach | 100 g | 0.20 |
| Milk (whole) | 1 dl | 0.18 |
| Egg (medium) | 1 piece | 0.17 |
| Ground beef | 100 g | 0.15 |
Consequences of a disturbed Vitamin B2 riboflavin balance
- Red eyes, sensitive to light. Risk of cataracts with chronic deficiency.
- Anemia.
- Red skin with oily flakes, especially around the nose, mouth, ears, and genitals.
- Cracks, especially in the corners of the mouth.
- Listlessness, feelings of depression.
Daily amount of Vitamin B2
Recommended daily amount of vitamin B2 (milligrams)
| Man | 1,5 |
| Women | 1,1 |
