Vitamin B2 (riboflavin)

What is it

Water-soluble like all B vitamins, vitamin B2 (or riboflavin) is essential for many functions of metabolism, especially those concerning tissues.

In fact, it keeps the respiratory and digestive mucous membranes healthy, as well as contributing to the integrity of the nervous system, skin and eyes. Useful for promoting development and growth, vitamin B2 activates the enzymes involved in various reactions of our body.

Food sources

Vitamin B2 is contained in brewer’s yeast, beef entrails, milk, yogurt and cheese, chicken and almonds.

It is not stored, therefore it must be taken daily. It is assimilated through the walls of the small intestine and transported by the blood to the tissues. It is degraded by light, but not by cooking. It is destroyed when associated with baking soda.

Its absorption is also reduced by the consumption of alcohol, tobacco, excess sugar and coffee. Remember that even oral contraceptives can induce a vitamin B2 deficiency.

Activity

Riboflavin is important for energy metabolism, for the proper functioning of healthy skin, nails and hair and, above all, for the proper functioning of vision. It can be useful in the prevention and treatment of cataracts.

Vitamin B2 helps the absorption of iron and vitamin B6. It is used for the formation of red blood cells in the blood, the production of antibodies, cellular respiration and growth.

The need increases in periods of rapid growth and in case of high protein intake.

Deficiency

Among the symptoms that may indicate a vitamin B2 deficiency are skin and mucous membrane problems, such as cracks in the corners of the mouth, itching around the nose, ears and scalp, glossitis, stomatitis, burning eyes and excessive sensitivity to light.

A severe riboflavin deficiency is rare and often occurs with other B vitamin deficiencies. In addition to the symptoms described above, loss of appetite, weakness, fatigue, depression, anemia, loss of vision appears.

Overdosage

Vitamin B2 is non-toxic. The intake and administration of high doses do not cause serious health problems also because the excess is easily eliminated with the urine.

It should only be remembered that its massive presence gives rise to a yellow coloration of the urine.

Recommended doses

According to the indications of the Italian Society of Human nutrition (SINU), the recommended daily intake levels for riboflavin are: