Vitamin B2 effect on the body. Why does the body need vitamin B2? Functions, benefits, excess, deficiency, daily allowance of Riboflavin

Separately, vitamin B2 is rarely spoken about, much more often they remember the whole group B, which includes 6 different vitamins and several vitamin-like substances.
However, vitamin B2, or riboflavin, deserves a separate word. He is an indispensable participant in the work of the nervous system, metabolism, neutralization of harmful compounds and the implementation of other important processes necessary for a full existence and occurring in all corners of our body.

A person receives vitamin B2 in the composition of food, and if it is insufficient in the diet or if there is an increased need for it, biologically active complexes with its content can be taken.

Liver 2.8-4.6 mg
Kidneys 3.5 mg
Yeast 2-4 mg
Almonds 0.8 mg
Cheese 0.6 mg
Cocoa 0.45 mg
Curd 0.3 mg
Dates 0.1 mg

What is vitamin B2?

Vitamin B2 is a water-soluble compound that belongs to a group of chemicals called flavins. Flavins are involved in various redox reactions that play a protective and constructive role in the body.

Foods rich in vitamin B2

Vitamin B2 can be obtained from plant and animal products. The richest of all is the liver and kidneys. To a lesser extent, riboflavin is present in yeast. From herbal products they are rich in vegetables, cereals, nuts.

Daily requirement for vitamin B2

In men, the need for this vitamin is about 1.6-1.8 mg, in women it is slightly less, 1.2-1.4 mg.

Increased need for vitamin B2

Among men, more vitamin B2 is required by those who are professionally or simply intensely involved in sports, and also consume an increased amount of protein foods in order to increase muscle growth. The additional presence of protein in the diet creates the need to increase the dosage of incoming vitamin B2.

In women, the presence of vitamin B2 in the diet should be increased if they are expecting a child or breastfeeding.

Persons of both sexes require a diet enriched with riboflavin if they often endure stress, suffer from anemia, diseases of the digestive system.

Absorption of vitamin B2 from food

Vitamin B2 is quite well absorbed from food, but it has some peculiarities. From vegetables, it is absorbed better if they are previously subjected to heat treatment.

Those who decide to start using vitamin B2 in the form of food additives, must remember: riboflavin is well absorbed when there is enough food in the gastrointestinal tract. If you take capsules and tablets on an empty stomach, the vitamin will be absorbed worse.

Similarly, if a person is on a strict diet and eats very little, this reduces the absorption of riboflavin.

The biological role of vitamin B2

In the body, the functions of vitamin B2 are as follows:

Participates in hematopoiesis, enhances the action and improves the absorption of vitamin B6 and iron, which also actively implement the formation of blood components
. Contributes to the replenishment of the body's energy resources - the formation of ATP molecules
. Supports the formation of a number of important hormones
. Takes part in the work of the organ of vision, increases adaptation to darkness, protects against excessive solar radiation, improves vision
. In pregnant women it contributes to the normal development of the embryo, in young children it contributes to the processes of growth and development
. Responsible for the digestion of macronutrients, mainly coordinating the breakdown of large molecules into smaller ones before they are absorbed
. Improves the functioning of the nervous system
. A normal intake of vitamin B2 is necessary for good skin and hair condition.
. Strengthens the immune system, promotes the production of protective antibodies in various diseases
. Improves function thyroid gland
. Improves gas exchange in tissues.

Signs of vitamin B2 deficiency

The lack of riboflavin and the need for supplemental vitamin B2 is fairly easy to identify just by looking at the person. First of all, with a deficiency of this vitamin, external changes appear:

There is peeling and cracks on the lips
. Bugs form at the corners of the mouth
. Possible redness of the tongue
. Sometimes noticeable peeling of the skin and the formation of scales in the areas of natural folds on the face and head (near the nose, ears, etc.).

More serious disorders may appear, already associated not with appearance, but with health. This:

Cataract, ingrown vessels into the cornea, keratitis, etc.
. Weakness, muscle pain
. Anemia
. Neuritis, neuropathy.

Signs of excess vitamin B2

Vitamin B2 accumulates to a limited extent in the muscles and liver, but it is believed that it is impossible to achieve hypervitaminosis. If the body has enough riboflavin, and its further intake is not required, then the doses of vitamin B2 taken are not absorbed.

Factors affecting the content of vitamin B2 in foods

An interesting fact: when cooking, when it is exposed to high temperatures for a long time, only a small part of vitamin B2 is subject to destruction. At the same time, when exposed to direct sunlight, riboflavin is destroyed. This means that there is enough vitamin B2 in cooked dishes, but it is better to avoid their long-term storage.

Why Vitamin B2 Deficiency Occurs

In a small amount, riboflavin is produced by the human intestinal microflora, so the prerequisites for its deficiency can be created in the presence of dysbacteriosis.

Full absorption of the substance is possible only with a healthy gastric or intestinal mucosa. Vitamin deficiency can occur with various diseases of the digestive system.

With an excessive presence of protein in the diet, the body actively consumes riboflavin. Therefore, if your diet contains a lot of protein, animal food, there is a risk of developing hypovitaminosis B2.

Vitamin deficiency develops with prolonged illnesses, they also deplete its internal reserves.
Finally, riboflavin deficiency occurs with the use of certain drugs, such as some psychotropic drugs and boric acid.

Vitamin B2: price and sale

If you decide to improve your health, you will definitely need to take vitamin B2. It can be obtained from food, and with a clear deficiency or for the prevention of hypovitaminosis, the vitamin is also recommended to be used as part of vitamin complexes.

Vitamin B 2 or riboflavin is called the vitamin of youth and beauty. A decrease in the concentration of riboflavin in the body immediately affects the condition of the skin, and a long-term deficiency of vitamin B 2 can cause a shortening of life. Already after 4 months, the lack of riboflavin leads to changes in the functioning of internal organs, so it is very important to know the symptoms and causes of ariboflavinosis.

The role of vitamin B2 in the human body

Riboflavin - vitamin B2, lactoflavin or vitamin G - one of the most important B vitamins, it does not accumulate in the human body, so daily intake of riboflavin with food is necessary. In small quantities, vitamin B2 is able to be synthesized in the small intestine, but it is not enough for the normal functioning of the body.

Riboflavin is a biologically active substance that is a catalyst for many chemical reactions that occur in the body.

Among the most important functions of vitamin B2 are:

Participation in hematopoietic processes- Vitamin B2 is involved in the regulation of the synthesis of hemoglobin and red blood cells. Also, riboflavin is necessary for the normal absorption and assimilation of iron, which is part of hemoglobin;
Protecting the body from infections Riboflavin is involved in the synthesis of antibodies and macrophages. In addition, a lack of vitamin B2 causes suppression of the immune system;
Participation in all kinds metabolism- riboflavin serves as an activator of the metabolism of carbohydrates, proteins and fats;
Participation in glycogen synthesis- Without riboflavin, the process of formation of complex carbohydrates from blood glucose is impossible. A lack of vitamin B 2 can cause an increase in the concentration of glucose in the blood;
Reducing stress levels- nervous tension, stress and increased mental stress cause an increased consumption of riboflavin reserves, and with a deficiency of this substance, nerve cells are threatened with exhaustion. Riboflavin is used in the treatment of anxiety, insomnia, Alzheimer's disease and epilepsy;
Activation of vitamins- riboflavin is necessary for the activation of vitamin B6, B9, K and a number of others;
Influence on the condition of the skin and mucous membranes- with a lack of vitamin B2, epithelial cells age faster and are destroyed. A sufficient amount of the vitamin helps to avoid inflammation of the mucous membranes of the mouth, intestines and urinary organs, as well as skin diseases such as eczema, dermatitis and acne;
Regulation of thyroid function- B vitamins are involved in the synthesis of hormones and their deficiency can cause dysfunction of this organ;
Participation in redox processes- Riboflavin provides ATP synthesis and increases vascular tone. Vitamin B2 helps fight coronary heart disease, vasospasm and is used to prevent myocardial infarction;
Eye protection from ultraviolet radiation - together with vitamin A, riboflavin protects the retina from UV radiation, overwork and prevents clouding of the lens and the formation of cataracts;
Respiratory protection from toxins - with a sufficient concentration of vitamin B 2, the respiratory system is less susceptible to toxins, so taking this vitamin is recommended for smokers, patients with bronchial asthma and those whose professional activities involve the inhalation of polluted air.

Vitamin B2 is necessary for the normal growth and development of the fetus and the growing organism, its deficiency in childhood can cause mental or mental retardation. physical development, reduced immunity and the appearance of pathologies of internal organs.

Lack of vitamin B2 in the body

Vitamin B2 is widely distributed in nature, it is synthesized in the body of artiodactyl mammals and partially in the human intestine. But the main part of riboflavin we get from food - meat and dairy products, vegetables and fruits.

According to doctors, up to 90% of the Russian population suffers from a slight deficiency of riboflavin, children, adolescents, pregnant and lactating women and older people are at risk. Increased need in riboflavin also in those who are engaged in mental work associated with overexertion of the nervous system.

Severe riboflavin deficiency can be caused by:

Restriction in the diet of meat and dairy products - vitamin B2 in vegetables and cereals is easily destroyed during heat treatment, therefore, with the complete exclusion of meat and dairy products, riboflavin contained in vegetables and fruits may not be enough;
Inflammatory bowel diseases - irritable bowel syndrome, chronic enteritis, enterocolitis or dysbacteriosis most often lead to a deficiency of B vitamins, including riboflavin. Due to inflammation of the mucous membrane, vitamin B2 is not synthesized and is not absorbed in sufficient quantities;
Taking medications - antidepressants, antianginal drugs, oral contraceptives and some other drugs cause increased excretion of riboflavin from the body or prevent its absorption and assimilation in the intestine;
Thyroid disease - thyroid dysfunction also causes a deficiency of riboflavin in the human body;
Alcohol and tobacco use - Alcohol and nicotine make it difficult for riboflavin to be absorbed in the intestines.

Vitamin B2 deficiency symptoms

With a slight deficiency of vitamin B2, a person experiences constant fatigue, his appetite disappears, weight decreases, sleep problems, headaches, vision problems, cracks in the corners of the mouth, stomatitis and skin diseases appear.

If the lack of vitamin B2 continues for more than 3-4 months, more serious health problems appear:

Indigestion - the patient's appetite worsens, abdominal pain and stool upset occur - constipation alternates with diarrhea;
Diseases of the organs of vision - the eyes get tired easily, often become inflamed, the patient may develop chronic conjunctivitis or cataracts;
Diseases of the nervous system - with a lack of riboflavin, the tissues of the nervous system experience a lack of oxygen and nutrients, which increases their sensitivity to negative environmental influences and increases the risk of developing depression, epilepsy and encephalopathy. Neurological disorders also occur - weakness in the muscles, pain in the limbs, impaired coordination of movement and slow reactions;
Anemia - with a lack of riboflavin, iron is poorly absorbed, and the concentration of hemoglobin in the blood decreases;
Decreased immunity - due to a decrease in the body's defenses, patients exacerbate chronic diseases and easily develop viral and bacterial infections.

Excess riboflavin

Vitamin B2 is easily destroyed and excreted from the body with urine, therefore, under natural conditions, there can be no excess of riboflavin. An increase in the concentration of vitamin B2 very rarely occurs when taking synthetic drugs or with severe renal failure.

Sources of Vitamin B2

Every day, an adult needs 1-3 mg of riboflavin, and the need for the vitamin grows in proportion to emotional stress - the more often you have to be nervous during the day, the more vitamin B2 is spent.

You can get the required amount of vitamin from the following foods:

meat and dairy products - the leaders in the content of riboflavin are liver, lean meats, eggs, kidneys, milk, sour cream and cottage cheese;
cereals - less riboflavin in buckwheat, barley, wheat groats, wholemeal flour;
vegetables - fresh cauliflower, peas, turnips, spinach, greens also have enough vitamin B2.

You can fully meet the needs for B vitamins with regular intake of brewer's yeast, so the content of vitamin B2 in 100 g of the product is 200-300 mg.

Greetings, my wonderful readers. I propose to continue our fascinating journey into the "kingdom" of vitamins. Our guest today will be Riboflavin - aka vitamin b2. This element has 20 names in total. Just a real "chameleon" 🙂

Vitamin B2 is an essential element, acting as an antioxidant. However, the most valuable value for the organism is not the B2 element itself, but its derivatives. These are flavin mononucleotide and flavin adenine dinucleotide. Most of the redox reactions in the body take place with the participation of these complex substances.

Without these elements, many biochemical processes cannot occur properly. They are needed for:

digestion of food;
tissue growth;
brain activity;
contraction of muscle tissue;
amplification of action , and ;
production of hemoglobin;
invaluable for hair (provides their growth);
normalization of cardiac activity.

maintains a good mood, helps to feel a surge of strength and cheerfulness;

In addition, this vitamin is responsible for maintaining healthy cells, helps to increase energy levels and feel a surge of strength and vigor. It also stimulates metabolism and prevents free radical damage to cells. What’s more, B2 is important for eye health, skin health, and more ( 1 ).

In short, vitamin B2 is essential for the functioning of every cell in your body. And the lack or absence of this element in your diet can create a number of serious side effects.

Deficiency symptoms

Riboflavin is a water-soluble vitamin, and like all members of the B group, it comes from food. Ideally, it should be replenished every day to avoid a shortage.

According to studies, vitamin B2 deficiency is not very common in Western countries. Most likely, because people consume a lot of refined carbohydrates, additionally fortified with riboflavin. In addition, other commonly consumed foods (eggs and meat) provide the body with this element to the fullest.

The daily requirement for men is 1.5 mg/day and 1.3 mg/day for women. For children and infants, the vitamin is required much less.

Signs of deficiency of this element include ( 2 ):

anemia
fatigue;
migraine;
slow metabolism;
malfunctions in the functioning of the thyroid gland;
sores, cracks in the mouth and lips;
skin inflammation and skin diseases;
inflammation in the oral cavity;
swelling of the mucous membranes;
sore throat;
mood changes - increased anxiety and signs of depression;
hair loss;
insomnia;
pain in the eyes and rapid deterioration of vision;
disorders in the digestive system (from diarrhea to constipation);
burning pains in the legs;
sudden weight loss.

B2 deficiency is especially dangerous in childhood. This phenomenon negatively affects the growth and functioning of the central nervous system.

As for the excess of vitamin b2, cases of this are unknown. An excess amount of this element is excreted from the body after a few hours. Also, if you frequently consume multi-vitamins containing riboflavin, you may notice a bright yellow color in your urine. It `s naturally. Yellow in urine shows that your body is actually absorbing the vitamin. And you are not deficient. And your body properly gets rid of excess.

What products contain

Food sources of riboflavin are the following food groups ( 3 ):

meat and offal;
milk;
cheeses;
egg;
green leafy vegetables;
legumes;
some nuts and seeds.

Riboflavin, along with other B vitamins, is also found in whole grain foods. So when you eat bread, cereal or whole grain bars, you get this element. Although there isn't much of it.

Here are the top 10 food sources of riboflavin (at a daily value of 1.5 mg/day for adults). Meet these leaders.

This element is quite resistant to heat. Therefore, it is well preserved during the heat treatment of products - only 20% is lost during cooking.

But he also has an "Achilles heel": he quickly disintegrates under the influence of sunlight. Milk, cheese and other foods rich in B2 can lose 70% of the valuable vitamin molecules after 3 hours. Therefore, it is undesirable to store foods rich in riboflavin in translucent dishes.

In addition, part of the vitamin is lost when vegetables are washed in large amounts of water. Therefore, do not soak products for a long time. And when storing food in the refrigerator, they lose about 1% of vitamin B2 per day. Therefore, we eat fresh and do not store for a long time in the refrigerator.

Instructions for use and norms

For kids

For adults

If necessary, vitamin B2 can be bought at a pharmacy. It is sold in tablets, ampoules or as eye drops. The solution and the drug that is available in tablets is called riboflavin mononucleotide. The price for it depends on the form of release of the drug.

The body needs an additional intake of B2 in such cases:

anemia;
radiation sickness;
disorders in the digestive tract;
cataract;
hepatitis;
corneal ulcer;
leukemia;
pregnancy;
lactation.

Also, workers in contact with salts of heavy metals and poisons need additional B2. And with increased emotional and mental stress, b2 increases the release of adrenaline into the blood. In this case, riboflavin is simply wasting its forces, which could be used for energy production. Therefore, stressed people should also consume additional vitamin supplements.

However, take pharmacy vitamin complexes and use drops only after consulting a doctor. He will write down the name of the drug that is recommended in each case. And tell you how much to take. In addition to pharmacy vitamins, riboflavin should also be ingested with food. For example, you can eat liver or seaweed more often 🙂

Top 5 Vitamin B2 Benefits

Helps prevent migraines. Riboflavin is a proven method in the fight against excruciating headaches. A study found that taking 400 mg of the vitamin a day cut the number of migraine attacks in half. However, they did not compare the effects of riboflavin with conventional medications used to prevent migraine.( 4 ).
Supports eye health. Studies have shown that riboflavin deficiency increases the risk of certain vision problems. B2 helps prevent eye diseases including cataracts, keratoconus, glaucoma ( 5 ). Studies have shown a correlation between people who consume a lot of riboflavin with and a decrease in the risk of eye diseases. However, researchers don't know if this is due to riboflavin, niacin, or a combination of the two. In general, they will continue to study this vitamin. But for the treatment of glaucoma, riboflavin drops are prescribed along with the use of light therapy.
Helps prevent anemia. This disease is caused by several factors. These include decreased production of red blood cells, an inability to carry oxygen in the blood, and severe blood loss. Vitamin B2 helps to normalize all these functions, plus it is involved in the prevention and treatment of anemia ( 6 ). It is necessary for the synthesis of steroid hormones and the production of red blood cells.
Antioxidant properties. Riboflavin acts as an antioxidant that controls the presence of harmful free radicals in our body. It is needed for the production of an antioxidant called glutathione, which acts as a free radical killer. It also provides a detox for the liver. According to recent studies, B2 helps prevent certain types of cancer. These include colon, prostate, and cervical cancer ( 7 ).
Protects hair and skin. Riboflavin helps maintain proper levels of collagen, which keeps skin and hair healthy. We need collagen to keep our skin young and prevent wrinkles. So a deficiency in this vitamin can make you look older than your age. Some studies show that b2 also speeds up wound healing time.

Interaction with other drugs

Vitamin B2 has both "friends" and "enemies". Studies show that taking certain medications affects how quickly vitamin B2 is absorbed into the body. Keep this in mind if you are taking any of the following medicines:

Anticholinergics - These drugs affect the stomach and intestines. They can increase the amount of riboflavin that is absorbed in the body.
Medicines to treat depression (tricyclic antidepressants). It is possible that they can reduce the amount of riboflavin in the body.
Phenobarbital - can increase the rate of decay of this element.
Probenecid - may increase the rate at which B2 is absorbed by the body.

Vitamin b2 also interacts with drugs that are used to regulate the functioning of the thyroid gland. These drugs include thyreodin. It enhances the conversion of riboflavin into forms that are more easily absorbed by the body - derivatives.

In addition, while taking iron-containing drugs and vitamin B2, the absorption of the former is enhanced. Also, the B2 element contributes to the mobilization and preservation of iron in the body.

Vitamin B2 is commonly called fuel for the body, because this element is responsible not only for beauty, but also for health. To ensure the normal functioning of all organs, it is necessary to purposefully use information about daily requirement, deficiency symptoms this vitamin, sources of its production and useful properties.

This information will be extremely useful for the representatives of the female half of the population, who strive to maintain youth and youthful appearance for as long as possible.

Vitamin B2 is a water-soluble vitamin that is rapidly absorbed by the body. Beneficial features element are presented:

burning sugar;
the creation of enzymes that ensure the proper supply of oxygen to all cells;
prolongation of the life of blood cells and their production in the brain;
promoting the absorption of iron and maintaining this element in the body at the proper level;
acceleration of the development of epithelial cells, due to which there is a more rapid healing of wounds.

The human body does not need large amounts of riboflavin, but its deficiency can adversely affect health. This vitamin is found in dairy products, the daily use of which will avoid deficiency.

So, to saturate the body with the necessary vitamin, it is recommended to use cottage cheese or cheese every day in an amount of no more than 100 g. If desired, you can stop at kefir or yogurt. One and a half glasses of any of the products will be enough to meet the needs.

It should be borne in mind that in the conditions of regular sports, the need for riboflavin increases significantly, so the recommended volumes of dairy products must be doubled. If desired, you can use riboflavin in the form of tablets sold in pharmacies. In this case, to determine the optimal amount, one should be guided by the information provided in the instructions for the drug and the doctor's recommendations.

How to determine the lack of vitamin B2 in the body? This is quite simple, because the deficiency will be indicated by the corresponding symptoms presented:

loss of appetite and weight loss;
weakness and frequent headaches;
decreased sensitivity;
pain in the eyes and inability to navigate in the absence of lighting;
dizziness and insomnia;
slow mental reactions;
memory impairment;
the appearance of cracks at the corners of the mouth;
hair loss;
seborrheic dermatitis on the face;
disorders of the digestive system;
the development of cataracts;
conjunctivitis;
anemia
neuroses;
growth retardation in children;
weakening of the thyroid gland.

At the first stages, the lack of vitamin B2 in the body is accompanied by minor disorders, which often go unnoticed. As the situation worsens, symptoms increase and a person runs the risk of facing serious deviations in the functioning of systems and individual organs.

There is such a thing as an excess of vitamin B2 in the body. This situation is not as dangerous as riboflavin deficiency and its consequences. With an excess of vitamin B2, human urine only acquires a yellowish color.

As already mentioned, riboflavin is found in large quantities in dairy products, but not only cheese and cottage cheese are sources of the vitamin. In certain quantities, vitamin B2 can be found in:

yeast;
fatty pork;
milk (fresh and in powder form);
beef;
buckwheat;
wheat and rye flour;
chicken eggs;
cocoa;
cauliflower;
green peas;
peanuts
spinach;
lamb;
potatoes.

As for cottage cheese, which is considered the leader among products in terms of riboflavin content, not every product has the necessary volumes of the element. So, it is recommended to give preference to softer cottage cheese, which contains a large amount of whey and, accordingly, riboflavin.

Vitamin B2 does not tolerate exposure to sunlight. It has long been noted the rapid loss of its quantity in products that are under direct sunlight. So, if you put milk in sunlight, then half of the vitamin B2 contained in it will be lost in 2-3 hours.

The loss of vitamin B2 is also observed in the process of cooking cereals and potatoes in water. If you want to get the maximum amount of riboflavin from these products, it is recommended to cook them in such a way that there is no need to drain the water.

Vitamin B2, also called riboflavin, is one of the important vitamins acting as an antioxidant in the human body. Riboflavin is responsible for maintaining healthy blood cells, promotes healthy metabolism, prevents free radical damage to cells, promotes growth, protects skin and eyes, and performs a host of other functions. It is involved in the breakdown of carbohydrates, proteins, fats, converting them into energy in the form of ATP, and therefore every cell of our body needs it.

In addition to these functions, riboflavin is needed to convert vitamin B6 and folic acid into a form in which they can be absorbed by the human body.

This vitamin belongs to the water-soluble vitamins, like the rest of the B vitamins, which are often called B-complex vitamins. As a water-soluble vitamin, vitamin B2 must be constantly supplied to the body through food. Its deficiency can cause a number of serious problems.

Vitamin B2 deficiency signs and symptoms

According to the World Health Organization, vitamin B2 deficiency is not a very common problem. This is most likely explained by the fact that this vitamin is present in many foods. Therefore, with the right balanced diet the human body receives riboflavin in sufficient quantities. In addition, it is found in many common foods, such as eggs.

The risk of deficiency and lack of this vitamin is in the elderly and alcoholics due to poor nutrition. In this category of people, vitamin B2 may simply not be absorbed, or the body cannot fully use it, and it is excreted from the body.

Thus, we can say that there are two main reasons for the lack of riboflavin:

bad not proper nutrition, poor in vitamin B2;

Violations in the body that do not allow the body to absorb it.

Symptoms of vitamin B2 deficiency may include:

Fatigue;

slow growth;

Problems with digestion;

Cracks and sores around the corners of the mouth;

Swollen purplish tongue;

eye fatigue;

swelling and sore throat;

Light sensitivity;

Metabolic disease;

Inflammation of the skin, especially around the nose;

Mood changes, such as increased anxiety or depression.

Why does the body need vitamin B2?

Vitamin B2 is involved in the conversion of carbohydrates into ATP (adenosine triphosphate). Our body produces ATP from food, which gives us energy. In simple terms, the connection of ATP is vital for the storage of energy in the muscles.

In addition to the conversion of carbohydrates, vitamin B2 is needed by our body:

Along with vitamin A, to maintain the mucous membrane of the digestive system;

Tryptophan conversion to niacin;

Maintaining the health of the eyes, nervous system, muscles and skin;

For the correct absorption and activation of iron, folic acid, as well as vitamins B1, B3 and B6;

For the production of hormones by the adrenal glands;

Cataract prevention;

Proper development of the fetus.

It has been scientifically proven that vitamin B2 can reduce and prevent headaches and migraines. Some doctors prescribe this vitamin as a preventive treatment for those who suffer from migraine attacks on a regular basis.

Lack of vitamin B2, as mentioned above, increases the risk of eye diseases such as glaucoma and cataracts. People who consume sufficient amounts of riboflavin-rich foods are less likely to suffer from these diseases in old age.

Riboflavin drops are prescribed for glaucoma, which must be dripped onto the cornea of the eyes. Vitamin, penetrating through the cornea, improves its condition.

Anemia occurs for a variety of reasons, including a decrease in red blood cells, an inability to deliver oxygen to the blood, and loss of blood. Vitamin B2 is involved in all these processes and serves as an anemia prevention.

It is needed for the synthesis of steroid hormones and the production of red blood cells. It also helps transport oxygen to cells and promotes iron activation.

Studies have shown that vitamin B2 is needed to lower the level of homocysteine in the blood. This condition occurs when the body, for whatever reason, is unable to convert the homocysteine present in the blood.

The main task of vitamin B2 is to help the body absorb food and convert it into energy. In addition, they support the functions of the brain, nervous system, digestive and hormonal systems. without enough a large number riboflavin, the constituents of our food cannot be properly digested and used as "fuel". Therefore, it is important for normal metabolism.

Riboflavin is involved in the regulation of the functions of the thyroid gland and adrenal glands. Deficiency increases the risk of thyroid disease.

By regulating the hormonal background, it has a positive effect on nervous system, controls appetite, mood, body temperature and more.

Vitamin B2 is needed to produce an amino acid with antioxidant properties called glutathione, which inhibits the growth of free radicals. In addition, this amino acid is needed for the liver.

Therefore, vitamin B2 is needed by the body to reduce the risk of certain types of cancer, including breast, colon, cervical, and others.

This vitamin plays a role in maintaining the level of collagen, which is necessary for the skin, prevents the appearance of fine wrinkles. In addition, it accelerates the healing of wounds, small cracks, reduces inflammation.

Preliminary studies have shown that vitamin B2, along with vitamin B6 and magnesium, reduces the levels of dicarboxylic acids in the urine of children with autism.

What foods contain vitamin B2

Vitamin B2 is found in many foods. The best sources of vitamin B2 are:

Meat and meat by-products

Some dairy products

Certain vegetables, especially green leafy vegetables

Beans and legumes

Some nuts and seeds

As a rule, a lot of vitamin B2 and other vitamins of this group are found in cereals. Unfortunately, for the most part, we use such products in a processed, refined form. True, synthetic vitamin B2 is often added to them. On the packaging with such products you can often see the inscription: "Fortified" or "Enriched".

But synthetic vitamin B2 is different from natural, which our body receives from food.

List best products with vitamin B2

Meat products:

Turkey (meat and liver)

Chicken (meat and liver)

Beef liver and kidneys

Lamb liver

Mackerel

shellfish

Cuttlefish

Milk products:

Soft feta cheese

Goat cheese

artichokes

Broccoli

Brussels sprouts

Cayenne pepper

Kelp

sea beans

Soya beans

Fruits and berries

Currant

Rose hip

Herbs and spices

Dandelion

Parsley

Nuts and seeds

whole grain

Wheat germ

Wild rice

Wheat bran

Good sources of riboflavin are mushrooms and brewer's yeast.

Daily intake of vitamin B2

Table of daily intake for children from birth to 18 years

Daily Value Chart for Adults, including Pregnant and Breastfeeding Women

Vitamin B2 is best obtained from food. But if you take it as a supplement, you need to remember that it is best absorbed between meals. Be sure to consult your doctor before taking.

Possible harm and side effects

Harm can only be from taking vitamin B2 in the form of supplements or when receiving it as a medicine. Generally, riboflavin is considered safe even at high doses and does not cause any serious side effects. Very high doses can cause:

Numbness of the limbs

Feeling of burning and tingling

Yellow or orange urine

Sensitivity to light

Taking vitamin B2 for a long time can lead to an imbalance of B vitamins. Therefore, when taken as a dietary supplement, it is better to take it in combination with other vitamins of this group.

For medicinal purposes, take only as prescribed by a doctor and under his supervision.

What is vitamin B2 for, see this video