- What is Vitamin B2?
- What are the benefits and indications of vitamin B2?
- Where to find vitamin B2 in food?
- What are the recommended vitamin B2 intakes?
- What are the symptoms of vitamin B2 deficiency?
- What are the side effects of vitamin B2 overdose?
What is Vitamin B2?
There vitamin B2also known as riboflavin, is a vitamin water soluble, which means that it is not stored in our body. Therefore, it is essential to maintain a regular intake of this vitamin in order to meet the needs of our body.
It plays a versatile role in our metabolism. It acts as a veritable small power station, allowing the food conversion that we consume into a source of energy usable by our body. Thanks to this conversion, our body is able to carry out its essential functions, such as cell growth, tissue renewal and hormone production.
The action of vitamin B2 on enzymes allows in particular the oxidation of lipids, proteins and carbohydrates. It is therefore essential to the vitality and health of vital organs. But that’s not all ! Vitamin B2 is also an ally of choice for maintaining healthy skin and hair. Organs that contain vitamin B2 are kidneys, liver and heart. Vitamin B2 is also present in breast milk and urine. Yellow in color, riboflavin also gives its color to the urine during its elimination.
Note, moreover, that it is sensitive to heat and light. The cooking method is therefore important. Steaming preserves it. It is important to store ingredients that contain vitamin B2 in a dark place.
What are the benefits and indications of vitamin B2?
Vitamin B2 plays an important role in the energy production, in particular by metabolizing carbohydrates (sugars). It is also involved in other biological processes such as the metabolism of proteins and fats (lipids). Riboflavin also works closely with other B-complex vitamins to support the metabolism of other nutrients. It plays a key role in the conversion of vitamin B6, vitamin B9 (folic acid) and vitamin B12 into active forms that can be used by the body.
In addition, vitamin B2 is crucial for the cell growth and the tissue development. It participates in the synthesis of red blood cells and promotes the growth and repair of tissues, including skin, hair and nails. It also contributes to the production of keratin, an important molecule for the health of nails and hair.
It also plays a major role in the eye health. It is also present in the retina. It is necessary for the production of glutathione, an antioxidant found in the eyes that protects sensitive eye tissue from damage caused by free radicals. Vitamin B2 deficiency can be associated with eye problems such as dry eyes, light sensitivity and cataracts.
In addition, vitamin B2 acts as a antioxidant in our body, which means that it helps to neutralize free radicals (and therefore to fight against cellular aging). Free radicals are unstable molecules produced during normal metabolism or in response to external factors such as stress, pollution and UV rays. Riboflavin helps protect our cells from oxidative damage, helping to reduce the risk of age-related diseases and certain chronic disorders.
This vitamin would also have interesting effects to relieve migraine; and would be a good ally for losing weight since it oxidizes fats and sugars. Finally, riboflavin helps to have a good iron reserve and a sufficient number of red blood cells.
Where to find vitamin B2 in food?
This valuable vitamin is found in many food. Here are the best food sources:
- Royal jelly ;
- liver (of lamb, beef, veal, pork, turkey or even chicken);
- other offal, in particular kidneys and heart;
- non-fat dairy products: milk, yogurt, cheese;
- eggs (and in particular the egg yolk);
- meat ;
- fatty fish (salmon, tuna, sardines);
- whole grains;
- leafy green vegetables (spinach, kale, beet greens, etc.);
- mushrooms (white, shiitake or portobello);
- brewer’s yeast and malted yeast.
Note that organ meats such as beef kidneys and liver are the foods that contain the most vitamin B2. Plant sources are lower in vitamin B2. Larger quantities are therefore needed to meet daily requirements.
Remember also that vitamin B2 is a vitamin water soluble, which means that it is not stored in our body and must be regularly replaced by a balanced diet. Food supplements help maintain the level of vitamin B2 in the body in case of deficiency. Nevertheless, it is better not to self-medicate and seek advice from a health professional (doctor or pharmacist) before purchasing supplements from pharmacies. A blood test is often necessary to confirm a deficiency and to determine the correct dosage.
What are the recommended vitamin B2 intakes?
Recommended daily allowances vary according to age, gender and health status. Here are the updated nutritional references for vitamin B2 (in mg/d), available on the website of ANSES :
- Adult men and women: 1.6mg per day ;
- Pregnant women: 1.9 mg per day;
- Breastfeeding women: 2 mg per day;
- Adolescents 15 to 17 years old: 1.6 mg daily;
- Adolescents 11 to 14 years old: 1.4 mg daily;
- Children 7 to 10 years old: 1 mg per day;
- Children 4 to 6 years old: 0.7 mg per day;
- Children 1 to 3 years old: 0.6 mg per day.
In case of deficiency, vitamin B2 is available in pharmacies, in the form of capsules and tablets.
THE people with diabetes have higher needs due to their health condition. Other situations may require a higher intake of vitamin B2. Athletes and vegetarians must, in some cases, take supplements to meet their vitamin B2 needs. People who suffer from alcoholism and smokers are also likely to be affected by a deficiency and may therefore have higher than average needs. Other situations or health problems may warrant taking a vitamin B2 supplement. To find out about this, it is important to consult a health professional (doctor or pharmacist).
What are the symptoms of vitamin B2 deficiency?
The manifestations of vitamin B2 deficiency are observed at different levels.
- tiredness, low energy and general feeling of weakness;
- skin lesions, cleft lips and ulcers at the corners of the lips (commissural angitis);
- inflammation of the mucous membranes of the mouth, tongue and throat: this can lead to pain, redness and a burning sensation;
- lesions on the oral, vaginal and/or anal mucous membranes;
- eye problems: photophobia (increased sensitivity to light), irritated eyes, blurred vision, dry eyes, conjunctivitis or other eye diseases (cararact, inflammation, etc.);
- skin, nail and scalp diseases (seborrheic dermatitis, eczema);
- digestive problems: nausea, vomiting, abdominal pain, appetite disorders;
Although less common, neurological symptoms may appear in cases of severe vitamin B2 deficiency. These may be headaches, dizziness, trouble concentrating, numbness or tingling in the limbs.
The deficiency may be due to a pathology such as chronic alcoholism and certain intestinal diseases, in particular those responsible for malabsorption. There malnutrition (undernutrition, unbalanced diet, etc.) can also cause vitamin B2 deficiency. If in doubt about this, the doctor prescribes a blood test. Normal values range between 75 and 150 µg per litre. The diagnosis of deficiency leads to the intake of vitamin B2 in the form of tablets or capsules, which can be found in pharmacies.
What are the side effects of vitamin B2 overdose?
I’excess in vitamin B2 is, a priori, not possible, because riboflavin levels are naturally regulated by the body. This vitamin is produced by the human body, or provided by food. In case of excess, the body gets rid of it through urine.
However, in rare cases, excessive vitamin B2 supplementation can lead to an overdose. Symptoms of a vitamin B2 overdose are infrequent and usually mild. They can include a intense yellow color of urine, which is a harmless and temporary reaction, and stools that are fluorescent yellow in color. These effects are due to the elimination of excess riboflavin from the body. Intestinal disorders, such as diarrheacan also occur.
To avoid an overdose, it is advisable to inquire about the dosage with a pharmacist. To meet daily nutritional needs, the doses and duration of treatment must be respected. At a rate of 20 to 30 mg, it is possible to build up a good reserve of vitamin B2 quickly.
Read also:
- Vitamin B3: benefits, deficiency, sources
- Vitamin B1: needs, recommended intakes, signs of a deficiency
- Vitamin B6: benefits, signs of a deficiency, needs