Vitamin B2 – important for metabolism

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Vitamin B2 – important for metabolism


Vitamin B2 – also Riboflavin or Lactoflavin called – plays in the body has an important role in the conversion of food into energy. The water-soluble Vitamin is included in foods of animal origin such as meat or fish, but also in plant products such as yellow bell peppers, or peas. While in developing countries, Vitamin B2 deficiency is more common, occurs in Germany only rarely. Typical symptoms which indicate such a defect, are torn corner of the mouth, inflammation of the gums, as well as a General feeling of fatigue.

Effect of Riboflavin in the body

Riboflavin is a yellow plant pigment that can be absorbed by humans and animals through the small intestine. Therefore, Vitamin B2 is not only in plant but also in animal foods. From animal foods and Vitamin B2 can be from the people particularly well received.

In our body, Vitamin B2 is particularly important for the metabolism of importance, since it acts as a component of various coenzymes. In this way, Vitamin B2 contributes to the fact that carbohydrates, fats and proteins are converted into energy. In addition, it supports in the body, the effect of Vitamin B3 (Niacin) and Vitamin B6 (pyridoxine).

The research is currently investigating whether or not taking can help of special Vitamin B2 preparations, people that suffer from migraines. By the intake of Vitamin supposedly migraine can be-attacks prevented. How high is the dose of Vitamin B2 must be exactly is yet controversial. During to get partial in a dose of 100 milligrams is recommend other studies, a dose of 400 milligrams.

Vitamin B2: found in food

Vitamin B2 is contained primarily in animal foods such as dairy products, eggs, meat and fish. It is, however, also comes in plant products, among other things, in yellow peppers, broccoli, peas and Kale, as well as in cereal products.

The daily requirement of Vitamin B2 is about 1.5 milligrams. Pregnant women and nursing mothers, smokers, alcoholics, and people with Diabetes or other metabolic disorders have a somewhat higher demand. The same applies in the case of high physical activity and high level of Stress. The daily dose of Vitamin B2, among other things, by the following foods:

  • 4 Glasses Of Milk
  • 4 eggs
  • 50 Grams Of Pork Liver
  • 150 Grams Of Rye Germs
  • 230 Grams Of Camenbert
  • 375 Grams Of Sliced Cheese

Vitamin B2 is relatively heat stable, but reacts extremely sensitive to light. The Vitamin is destroyed, for example, in clear milk bottles quickly. Food with Vitamin B2 should be stored, so they are always as light.

Symptoms of Vitamin B2 deficiency

Vitamin B2 must be supplied to the body regularly, because the body can only create a stock for about two to six weeks. Because the Vitamin occurs in many foods, is a regular intake usually, but not a Problem. While a Vitamin B2 deficiency in Germany is therefore only relatively rare, it can be found in developing countries. In Germany, especially high-risk groups such as seniors, young women and Vegans are affected.

Typical symptoms that indicate a Vitamin B2 deficiency, inflammation, cracks at the corner of the mouth, throat, gums, skin problems, and a General feeling of lethargy and fatigue. More serious symptoms can be blurred vision, growth disorders, neurological disorders and anemia.

In the case of a pronounced Vitamin B2 deficiency can also lead to a lack of supply with other vitamins. Because Vitamin B2 will affect the metabolism of Vitamin B3 (Niacin), Vitamin B6 (pyridoxine), folic acid and Vitamin K. The content of Riboflavin in the blood can be determined with the help of the EGRAC test (erythrocyte glutathione reductase activation).

Overdose of Vitamin B2

So far, no negative health effects have been observed by an Overdose of Vitamin B2. The Vitamin is taken in large quantities, it is excreted in the back over the kidneys. In individual cases, this occurred at very high doses, diarrhea, as well as an orange coloring of the urine.