What is vitamin B2 deficiency and how much vitamin B2 do you need daily
Vitamin B2, also known as riboflavin, is a water-soluble vitamin that plays a crucial role in the body's energy metabolism. It is involved in the production of adenosine triphosphate (ATP), the universal energy carrier 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 the maintenance of healthy mucous membranes and skin.
The recommended daily intake of vitamin B2 varies according to age and gender:
- Adult men: 1.3 mg/day
- Adult women: 1.1 mg/day
- Pregnant women: 1.4 mg/day
- Breastfeeding women: 1.6 mg/day
Vitamin B2 deficiency occurs when intake is insufficient over a prolonged period of time or absorption in the intestine is impaired. This can lead to a variety of symptoms.
Vitamin B2 deficiency symptoms
The symptoms of vitamin B2 deficiency can be varied and usually develop gradually. The most common signs include
- Cracking and inflammation of the corners of the mouth
- Sore tongue
- Inflammation of the oral mucosa
- Seborrhoeic dermatitis
- Anaemia
- Fatigue
- Weakness
- Headaches
- Burning, itchy or reddened eyes
- Increased sensitivity to light
- Blurred vision
Causes of vitamin B2 deficiency
There are various reasons that can lead to a vitamin B2 deficiency:
- Insufficient intake: An unbalanced, vitamin-poor diet or malnutrition can be the main causes.
- Malabsorption: Diseases of the gastrointestinal tract such as coeliac disease, chronic inflammatory bowel disease or pancreatic insufficiency can impair the absorption of vitamin B2.
- Alcoholism: Chronic alcohol abuse can interfere with the absorption and metabolism of vitamin B2.
- Medications: Certain medications such as antacids, oral contraceptives or anticonvulsants can reduce the bioavailability of riboflavin.
- Genetic factors: Rare genetic defects in the riboflavin transporter protein (RFVT) can lead to a congenital riboflavin deficiency.
Vitamin B2 in foods
Here is an overview of the foods richest in vitamin B2 (animal or plant-based) with their average vitamin B2 content per 100 g:
Vegan sources of vitamin B2
Vegan sources of vitamin B2: 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. Lychee (dried): 0.6 mg
5. Tahini: 0.5 mg
6. Tomatoes (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 sources of vitamin B2
Animal sources of vitamin B2: Vitamin B2 content per 100 g
1. Lamb liver (fried): 4.6 mg
2. Beef liver (fried): 3.4 mg
3. Squid (cooked): 1.7 mg
4. Goat cheese (hard): 1.2 mg
5. Fish roe (cooked): 0.9 mg
6. Feta: 0.8 mg
7. Game 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 to combat vitamin B2 deficiency
Drinking meals such as those from 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 vitamin B2 requirements and prevent a deficiency.
Frequently asked questions
How does a vitamin B2 deficiency manifest itself?
Vitamin B2 deficiency manifests itself in mouth rhagades (torn corners of the mouth), blisters and inflammation on the lips, a reddened, swollen tongue, skin changes on the face and genitals and dry, irritated eyes. Tiredness, listlessness and headaches can also be signs of a riboflavin deficiency. A prolonged deficiency can also lead to anaemia and disorders of the nervous system.
Where is there a lot of vitamin B2?
Dairy products such as cheese, yoghurt and milk are particularly rich in vitamin B2. Meat, especially offal such as liver and kidney, also contains a lot of it. Vegetable sources of riboflavin include pulses, nuts, mushrooms, wholemeal products and green leafy vegetables such as spinach and kale. There are also fortified foods such as some breakfast cereals and soya milk.
What is the function of vitamin B2 in the body?
Vitamin B2, also known as riboflavin, plays an important role in your metabolism. It helps your body to convert nutrients from food into energy. Vitamin B2 is also involved in the production of red blood cells and supports the growth and repair of tissues. It also contributes to healthy skin, good eyesight and a strong nervous system.
What is the main cause of vitamin B2 deficiency?
The main reason for a vitamin B2 deficiency is usually insufficient intake through food. This can be caused by an unbalanced or inadequate diet, in which important sources of vitamin B2 such as dairy products, eggs, wholemeal products and green leafy vegetables are not consumed enough. Certain diseases of the gastrointestinal tract, such as Crohn's disease or coeliac disease, can also impair the absorption of vitamin B2 and thus lead to a deficiency.
Is it possible to overdose on vitamin B2?
Overdosing on vitamin B2 is very unlikely as it is a water-soluble vitamin. This means that excess riboflavin, which your body cannot store, is simply excreted in the urine. Even when taking high-dose supplements, no harmful effects are to be expected. However, an excessive intake of vitamin B2 can cause your urine to turn an intense yellow colour - 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 firm and supple skin. It also helps to reduce inflammation and accelerate the healing of skin damage. An adequate intake of vitamin B2 can even help to prevent skin problems such as acne or eczema.
What is ariboflavinose?
Ariboflavinosis is the medical term for a vitamin B2 deficiency. This can occur if you consume too little riboflavin in your diet over a longer period of time or your body cannot absorb the vitamin properly.
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Sources
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