Contents
1 What is vitamin B2 deficiency and how much vitamin B2 do you need every day?
2 Vitamin B2 deficiency symptoms
3 Causes of vitamin B2 deficiency
4 Vitamin B2 in food
Vegan vitamin B2 sources Animal vitamin B2 sources Drinking meals against vitamin B2 deficiency

What is vitamin B2 deficiency and how much vitamin B2 do you need every day?

Vitamin B2, also known as Riboflavin, is a water -soluble vitamin that plays a crucial role in the body's energy metabolism. It is at the production of Adenosintriphosphate (ATP) involved, the universal energy source in the cells. Vitamin B2 acts as a coenzyme for various enzymatic reactions and is essential for the function of the nervous system, the immune system and for maintaining healthy mucous membranes and skin.

The recommended daily supply of vitamin B2 varies depending on age and gender:

  • Adult men: 1.3 mg/day
  • Adult women: 1.1 mg/day
  • Pregnant women: 1.4 mg/day
  • Like breastfeeding women: 1.6 mg/day

A vitamin B2 deficiency occurs when the supply is inadequate over a longer period of time or the absorption in the intestine is impaired. This can lead to a variety of symptoms.

Vitamin B2 deficiency symptoms

The symptoms of a vitamin B2 deficiency can be varied and usually develop gradually. The most common signs include:

  • Tears and inflammation of the corners of the mouth
  • Sore tongue
  • Inflammation of the oral mucosa
  • Seborrheic dermatitis
  • anemia
  • fatigue
  • weakness
  • Headache
  • Burning, itchy or reddened eyes
  • Increased sensitivity to light
  • See blurry

Causes of vitamin B2 deficiency

There are various reasons that can lead to a vitamin B2 deficiency:

  1. Insufficient supply: A one -sided, low vitamin diet or malnutrition can be the main causes.
  2. Malabsorption: Diseases of gastrointestinal tract such as celiac disease, chronic inflammatory bowel diseases or pancreatic insufficiency can affect the absorption of vitamin B2.
  3. alcoholism: Chronic alcohol abuse can disturb the absorption and metabolism of vitamin B2.
  4. Medication: Certain drugs such as antacids, oral contraceptives or anticonvulsants can reduce the bioavailability of riboflavin.
  5. Genetic factors: Rare genetic defects in Riboflavin transporter protein (RFVT) can lead to a congenital riboflavin deficiency.

Vitamin B2 in food

Here is an overview of the vitamin B2-rich foods (animal or herbal) with their average vitamin B2 content per 100 g:

Vegan vitamin B2 sources

Vegan vitamin B2 sources Vitamin B2 content per 100 g
1. Spirulina (dried) 3.7 mg
2. Shiitake mushrooms (dried) 1.3 mg
3. Almonds 1.2 mg
4. Litschi (dried) 0.6 mg
5. Tahini 0.5 mg
6. Tomato (dried) 0.5 mg
7. Mushrooms (fried) 0.5 mg
8. Tofu 0.4 mg
9. Sunflower seeds 0.4 mg
10. Kale (raw) 0.3 mg

Animal vitamin B2 sources

Animal vitamin B2 sources Vitamin B2 content per 100 g
1. Lamb liver (fried) 4.6 mg
2. Cattle liver (fried) 3.4 mg
3. Inkfish (cooked) 1.7 mg
4. goat cheese (hard) 1.2 mg
5. Fish roges (cooked) 0.9 mg
6. Feta 0.8 mg
7. Wild meat (cooked) 0.6 mg
8. Egg yolk (raw) 0.5 mg
9. Salmon (cooked) 0.5 mg
10. Calamari (fried) 0.5 mg

Drinking meals against vitamin B2 deficiency

Drinking meals like that of Saturo can also contribute to vitamin B2 supply. They contain a balanced combination of nutrients, including a defined amount of vitamin B2. Regular consumption of such astronaut food can help to cover the vitamin B2 requirement and to prevent a deficiency.

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Frequently asked questions

How does a vitamin B2 defect express itself?

A vitamin B2 deficiency manifests itself by mouth angle rhage (torn mouth angles), blister and inflammation on the lips, a reddened, swollen tongue, skin changes in the face and on the genitals as well as dry, irritated eyes. Fatigue, drivelessness and headache can also be signs of a riboflavin deficiency. In the event of a longer existing deficiency, anemia and disorders of the nervous system can also occur.

Where is there a lot of vitamin B2 in it?

Dairy products such as cheese, yogurt and milk are rich in vitamin B2. Meat, especially offal such as liver and kidney, also contain a lot of it. Vegetable sources for riboflavin are legumes, nuts, mushrooms, whole grains and green leafy vegetables such as spinach and kale. In addition, there are also enriched foods like some breakfast cereals and soy milk.

What function has vitamin B2 in the body?

Vitamin B2, also known as Riboflavin, plays an important role in your metabolism. It helps your body convert the nutrients into energy from food. Vitamin B2 is also involved in the production of red blood cells and supports the growth and repair of tissues. In addition, it contributes to healthy skin, good eyesight and a strong nervous system.

What is the main cause of a vitamin B2 deficiency?

The main reason for a vitamin B2 deficiency is usually an insufficient supply of food. This can be caused by one-sided or poor nutrition, in which important vitamin B2 sources such as dairy products, eggs, whole grains and green leafy vegetables are consumed too little. Certain diseases of the gastrointestinal tract, such as Crohn's disease or celiac disease, can also affect the absorption of vitamin B2 and thus lead to a deficiency.

Can you overdose vitamin B2?

Overdosing vitamin B2 is very unlikely because it is a water -soluble vitamin. This means that excess riboflavin that your body cannot save is simply excreted over the urine. No harmful effects can be expected even when taking high -dose dietary supplements. However, an excessive supply of vitamin B2 can lead to your urine accepting an intensely yellow color - but this is harmless.

Is vitamin B2 good for the skin?

Yes, vitamin B2 is a real superhero for your skin! It helps to strengthen the skin barrier and thus protects against harmful environmental influences. Riboflavin also supports collagen production, which ensures tight and smooth skin. It also helps to reduce inflammation and accelerate the healing of skin damage. A sufficient supply of vitamin B2 can even help prevent skin problems such as acne or eczema.

What is Ariboflavinosis?

Ariboflavinosis is the medical concept for a vitamin B2 deficiency. This can occur if you take too little riboflavin over the food over a longer period of time or your body cannot absorb the vitamin correctly.

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Sources

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