Vitamin B2 (riboflavin) plays an important role in metabolic processes and is essential for the formation of red platelets, the production of antibodies by the immune system, and growth processes. It helps tired eyes and can prevent cataracts. What else does vitamin B2 have? What are the symptoms and effects of vitamin B2 deficiency and excess? What are the sources of the occurrence? How to dose it?
Vitamin B2( riboflavin ) plays an important role in the body - it is essential for the proper functioning of the central and peripheral nervous system and the immune system.
Together with vitamin A, it is responsible for the good condition of the mucous membranes, including the gastrointestinal mucosa, skin and blood vessel epithelium. Riboflavin is suspected to be involved in the formation of red blood cells and blood.
Contents:
- Vitamin B2 (riboflavin) - deficiency symptoms and effects
- Vitamin B2 (riboflavin) and migraine
- Vitamin B2 (riboflavin) - symptoms and effects of excess
- Vitamin B2 (riboflavin) - occurrence. Food sources
- Vitamin B2 (riboflavin) - dosage
Vitamin B2 (riboflavin) - deficiency symptoms and effects
Chronic vitamin B2 deficiency can lead to avitaminosis, which causes symptoms such as:
Increased demand for this vitamin occurs during periods of intense growth, pregnancy, lactation, and during intense physical exertion and stress.
- inflammatory changes in the oral mucosa and tongue (mouth ulcers, thrush, etc.)
- peeling and cracking lips, chewing
- hair loss
- changes in the organs of vision and the nervous system
- growth retardation
- photosensitivity
- insomnia
- dizziness
In women, vitamin B2 deficiency often develops vaginal infections (symptoms include itching around the vaginal opening).
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Vitamin B2 (riboflavin) and migraine
Shortage of incl. Vitamin B2 can also cause migraines, say researchers at the Medical Center of Cincinnati Children's Hospital (Ohio, USA). They found that a high percentage of migraine sufferers have mild migrainesdeficiencies of vitamin D, coenzyme Q10 and riboflavin .²
However, the results of analyzes examining the possible use of vitamins to prevent migraines were inconclusive. According to the researchers, further research is needed to assess whether vitamin supplementation can reduce the frequency of migraines.
Vitamin B2 (riboflavin) - symptoms and effects of excess
There are no harmful effects of excessive vitamin B2 consumption. This is due to the limited ability to absorb riboflavin from the gastrointestinal tract.
However, severe overdose leads to vomiting and nausea.
Vitamin B2 (riboflavin) - occurrence. Food sources
Riboflavin (vitamin B2) is found in higher amounts only in some food products.
Particularly good sources of it are: pork and poultry meat and sausages, liver, potatoes, dry legume seeds (beans) and grain products.
Milk and dairy products, regardless of their fat content, are one of the basic sources of riboflavin in the diet due to the frequency of consumption.
In terms of riboflavin content, the products can be divided into the following groups:
| Riboflavin content per 100 g | Food products |
| Less than 0.05 mg | fruit (apples, oranges), vegetables (cucumbers, tomatoes), potatoes, white rice, groats: semolina, barley and pearl barley, corn flakes, fish (cod) |
| 0.05 - 0.10 mg | Wrocław wheat flour, bread (wheat rolls, graham bread), fish (pollock), fruit (strawberries), vegetables (white cabbage, parsley - root, celery), hazelnuts |
| 0.10 - 0.50 mg | milk, cottage cheese and ripening cheeses, bananas, vegetables (broccoli, spinach), white beans, buckwheat, oatmeal, chicken, fish (mackerel) |
| 0.50 - 1.00 mg | wheat germ, chicken eggs |
| Over 1.00 mg | Pork hearts, chicken liver, pork liver, beef liver, baker's yeast |
"Vitamins", collective work edited by prof. Jana Gawęcki, Library of the Nutrition Knowledge Olympiad, Book 5, Department of Human Nutrition Hygiene, Poznań 2000
Vitamin B2 (riboflavin) - dosage. Recommended Daily Allowance (RDA)
- children: from 1 to 3 years of age - 0.5 mg; from 4 to 6 years of age - 0.6 mg; from 7 to 9 years of age - 0.9 mg
- boys: from 10 to 12 years of age - 1 mg; from 13 to 18 years of age - 1.3 mg
- girls - from 10 to 12 years old- 1 mg; from 13 to 18 years of age - 1.1 mg
- men: 1.3 mg
- women: 1.1 mg
- pregnant women: 1.4 mg
- nursing women - 1.6 mg
Source: Nutrition standards for the Polish population - amendment, Food and Nutrition Institute, Warsaw 2012
