Vitamin B2 (riboflavin)

Vitamin B2 (riboflavin) belongs to the coenzymes (flavins), which are of central importance for carbohydrate, fatty acid and protein metabolism in the cell.

The functions of vitamins B2 in the body

  • Antioxidant effect 
    Vitamin B2 has an antioxidant effect in cells and helps recycle oxidized glutathione.
  • Energy production 
    Riboflavin is important for energy production in mitochondria by breaking down sugars and fats, so they can be used as cellular energy.
  • Growth 
    Vitamin B2 is necessary for the growth and maintenance of tissues.

Fields of application of vitamin B2

  • Detoxification
    Vitamin B2 helps the liver detoxify chemicals, pesticides and other environmental toxins.

  • Skin care
    Abundant riboflavin intake helps maintain healthy skin and mucous membranes.
    Cardiovascular disease
    Riboflavin may be useful for primary prevention of vascular disease because, along with other B vitamins, it lowers homocysteine levels (elevated homocysteine is a risk factor for atherosclerosis).

  • Migraine
    Taking 400 mg of vitamin B2 per day has been shown to be effective (up to 50% fewer migraine attacks).

  • Fatigue, depression
    In people with an increased need for riboflavin, insufficient intake may manifest itself in fatigue, depression, and personality changes.

  • Parkinson's disease
    Vitamin B2 may help improve motor function (90 mg per day for 6 months).

Good to know about vitamin B2

  • The daily requirement of vitamin B2 for men is between 1.3 and 1.4 mg, for women between 1 and 1.1 mg

  • Riboflavin colors the urine bright yellow, but this is completely normal and harmless

  • Vitamin B2 is relatively insensitive to heat, so it is not destroyed during cooking; however, as a water-soluble vitamin, it passes into the cooking water

  • It is degraded by light and should therefore be stored away from light

Vitamin B2 deficiency - the symptoms

  • Eyes: Redness, increased tearing, sensitivity to light.
  • Blood: anemia due to decreased production of red blood cells
  • Skin: red, scaly, greasy, painful and itchy areas (especially around nose, mouth, ears and genitals)
  • Oral cavity and lips: painful fissures and cracks; a smooth, purple-colored and painful tongue
  • Psyche: listlessness, depression, personality changes

Vitamin B2 in food

100 g contain: 

Veal liver    2,20 mg              Mushrooms   0,45 mg  
Spinach   0,20 mg   Yoghurt   0,18 mg
Chicken egg (medium)   0,17 mg   Cheddar   0,50 mg


Products with B2 (riboflavin)