Vitamin B2 - riboflavin Micronutrient dictionary

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Explanation of the micronutrient
Function of the micronutrient
Uniqueness of the micronutrient
Daily requirement
Increased demand
Deficiency symptoms
Overdose
Foods with this micronutrient
Bibliography & Sources

What is vitamin b2?

Vitamin B2 is a water-soluble vitamin of the B vitamin group. The medical name is riboflavin.

What are the functions of vitamin b2?

Riboflavin is part of the coenzyme FAD/FADH2 (flavin adenine dinucleotide)¹. This is involved in many metabolic reactions, including energy metabolism reactions in the mitochondrion. It can temporarily absorb electrons and then transfer them into the respiratory chain. FAD, and therefore riboflavin, is also required for fat burning². Riboflavin is also involved in the production of red blood cells and therefore in blood formation. It is also a potential antioxidant and can therefore protect against oxidative cell stress.³

What makes vitamin b2 unique?

Vitamin B2 plays a central role in metabolism due to its presence in the coenzyme FAD. In total, riboflavin is involved in around 60 reactions in the metabolism, including one reaction in the glutathione metabolism. Glutathione is a very important endogenous antioxidant. It is also involved in the body's own detoxification processes.⁴

How much vitamin b2 do you need per day?

The recommended riboflavin intake according to the German Nutrition Society (DGE) is as follows⁶:

Age	Riboflavin mg/day male	Riboflavin mg/day female
Infants
0 to under 4 months	0,3	0,3
4 to under 12 months	0,4	0,4
Children and teenagers
1 to under 4 years	0,7	0,7
4 to under 7 years	0,8	0,8
7 to under 10 years	1,0	0,9
10 to under 13 years	1,1	1,0
13 to under 15 years	1,4	1,1
15 to under 19 years	1,6	1,2
Adults
19 to under 25 years	1,4	1,1
25 to under 51 years	1,4	1,1
51 to under 65 years	1,3	1,0
65 years and older	1,3	1,0
Pregnant women
2rd trimester		1,3
3rd trimester		1,4
Breastfeeding		1,4

When do you need vitamin b2 most?

If your energy metabolism is particularly challenged, an extra portion of riboflavin can't hurt. Riboflavin also contributes to a beautiful complexion and healthy mucous membranes, as it supports the growth of skin cells⁵. Riboflavin can therefore also support the body if the skin and mucous membranes are very dry.

How does an vitamin b2 deficiency develop and how does it manifest itself?

A riboflavin deficiency is usually accompanied by a deficiency of other B vitamins and can often be traced back to the eating habits of the person affected. For example, a strict vegan diet can lead to a vitamin B2 deficiency. However, taking certain medications and chronic conditions such as frequent diarrhea or liver disease also increase the risk. A deficiency can manifest itself in symptoms such as torn corners of the mouth and an inflamed oral mucosa. Visual disturbances can also be a consequence of riboflavin deficiency.⁷

What happens if there is an overdose of vitamin b2?

A harmful effect of a riboflavin overdose is not known. Excess vitamin B2 is excreted in the urine or stool.⁸

Which foods are particularly high in vitamin b2?

In contrast to many other vitamins, riboflavin is not particularly sensitive to heat. But be careful with light! Vitamin B2 is mainly found in dairy products, in vegetables such as spinach or in fish, eggs and wholegrain products.

Further blog articles on the topic

What vitamins are there and what do they do in your body?

Vitamins are vital substances for your body. You need them to maintain all your bodily functions; without them, your body would not be able to perform or survive. In this article, we will start by introducing you to these vital substances and going into more detail about the functions of the vitamins. We even need two parts for 13 vitamins. Here in Part 1 you will find everything about the fat-soluble vitamins A, D, E and vitamin K2.

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What are the functions of water-soluble vitamins?

Having already dealt with the fat-soluble vitamins A, D, E and K2 in Part 1, the water-soluble vitamins, which are in no way inferior to the fat-soluble vitamins, are still missing. What functions do B vitamins and of course the well-known vitamin C have? Find out more in part 2 on vitamins.

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