Vitamin B2 - what it is, properties, deficiency, dosage

Vitamin B2 (a.k.a. riboflavin) plays a key role in fat and protein metabolism. It is important for liver, hair, eye and skin health. Find out the most important information about vitamin B2 below.

Tuna, salmon or chicken breast? I choose tuna, but all of these foods will provide you with a solid dose of vitamin B2. Together with a master pharmacist and clinical nutritionist, I have put together a collection of the most important information about vitamin B2. Properties, sources, requirement, deficiency and excess of vitamin B2. All this, you will find in this article. I invite you to read it!

See also:

• B vitamins [properties + where they occur]
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• Vitamin B1 (thiamine) [properties + where it occurs]
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• Vitamin B3 [properties + where it occurs]
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• Niacin [what it is + effects and side effects]
.
• Vitamin B5 (pantothenic acid) [what it is + properties and excess]
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• Vitamin B6 [where it occurs + deficiency, excess and properties]
• Biotin [what it is + properties and side effects]
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• Biotin for hair [what it gives and effects + ranking]
• Vitamin B9 (folic acid) [what it is + properties and excess]
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• Vitamin B12 [what it helps with + where it occurs]
.
• Magnesium [what it is in + properties]
.
• Best magnesium [ranking + pharmacist's opinion]
.

What is vitamin B2?

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Vitamin B2 is a solubleand in water B vitamin. It is also known as riboflavin, and its impact on the health of our bodies is significant. Vitamin B2 affects skin health, digestive function and also brain function. Most of it is found in red meat, fish and grains.

Vitamin B2 - properties

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Vitamin B2 influences numerous processes in our body. We are incapable of producing it, so we need to supply it with our diet. Find out why it is important to ensure adequate levels of vitamin B2 in the body.

How does vitamin B2 work?

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Prevents headaches

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Vitamin B2 counteracts headaches as well as migraines. Doctors have long prescribed it to people who struggle with such problemsand. Vitamin B2 supplementation combats headaches and also reduces the frequency of migraines. What's more, it can even shorten their durationand.

Promotes the treatment of anaemia

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Insufficient concentrations of iron, vitamin B12, folic acid or copper in the body lead to anaemia (anaemia). Studiesand suggest that vitamin B2 can both treat and prevent anaemia. 

It doesn't stop there, this vitamin is also responsible for maintaining normal levels of homocysteine (an amino acid that is formed during the formation of proteins) in the bloodand.

Promotes eye health

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Preliminary research  suggests that vitamin B2 deficiency can lead to eye problems such as glaucoma. This is a dangerous eye disease that, in the long term, can even result in blindness. Despite this, the role of vitamin B2 in supporting eye health requires further research.

Fights free radicals

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Vitamin B2 has antioxidant properties, meaning it fights free radicalsand. This has the effect of delaying the ageing process, as well as preventing conditions such as Alzheimer's disease and amyotrophic lateral sclerosis. Furthermore, vitamin B2 maintains a state of homeostasis (balance) in our body.

Positive for hair and skin

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Vitamin B2 is responsible for the concentration of collagen in the bodyand. The result is its impact on skin and hair health. Vitamin B2 deficiency, like collagen deficiency, will result in the appearance of wrinkles, as well as the deterioration of hair.

How else does vitamin B2 work?

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• Promotesand the function of the liver.
• Play an important role in the metabolism of fats, proteins and carbohydratesand.
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• Influences  the production of red blood cells (responsible for transporting oxygen in the body ).
• Responsible for the growth and development of cells in the body .
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Vitamin B2 - dosage

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Dosage of vitamin B2 depends on your age. Check the table below and find out how much vitamin B2 you and your loved ones need.

*Norms for the Polish population

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Are you pregnant? Or are you breastfeeding? If so, you should provide your body with more vitamin B2. Women who are expecting a baby need to take 1.4 mg of vitamin B2 per day. Ladies who are breastfeeding, on the other hand, need even more - 1.6 mg. Where to get the beneficial vitamin B2 from?

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Vitamin B2 - sources

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Vitamin B2 can be found in meat, milk, yoghurt, cheese or eggs. It is also not lacking in some vegetables. Here is a table with the 10 richest products in vitamin B2.

Products that are the richest in vitamin B2.

Products richest in vitamin B2

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Vitamin B2 deficiency

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Vitamin B2 deficiency in developed countries is rareand. It is much more common in developing countries located in Africa or Asia. Some people are particularly vulnerable to vitamin B2 deficiency. In most cases, an unbalanced diet leads to it, but there is more to it than that.

Vitamin B2 deficiencyand vitamin B2 most commonly affects:

• seniors,
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• alcoholics,
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• vegans,
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• women taking birth control pills,
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• people with liver disorders,
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• people suffering from chronic diarrhoea,
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• pregnant and breastfeeding women,
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Symptoms

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The risk of vitamin B2 deficiency is low. Nevertheless, it is worth knowing its symptoms in order to combat the lack of this valuable vitamin in the body in time.

Effects

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If you notice some of the above symptoms in yourself, consult your doctor immediately.

Vitamin B2 excess

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Vitamin B2 is essential for the body to function properly, so we use it almost as soon as it is absorbedand. We cannot store it and are only able to absorb a limited amount of vitamin B2 at a time. Its excess is eliminated with urine, so a toxic dose has not been established.

Vitamin B2 - supplementation

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Most of us take vitamin B2 with our diet. Nevertheless, some people (at risk of deficiency) should consider supplementation. This should not be done on its own. Although an overdose of vitamin B2 is impossibleand, any supplementation should be done under the guidance of a specialist. 

If you think you may be suffering from a deficiency - look after your health and take advice from your doctor.

Vitamin B2 in pregnancy

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Vitamin B2 is crucial for normal pregnancy development. It supports the growth of the yet-to-be-born baby , and its deficiency leads to pre-eclampsia  (a complication of pregnancy that, untreated, can lead to the death of the mother or baby).

Furthermore, a lack of adequate vitamin B2 concentrations in the body can result in impaired iron absorptionand. This condition leads to anaemia.

The need for vitamin B2 increases during pregnancy and the risk of deficiency is greater then. Therefore, women who are expecting a baby should take 1.4 mg of vitamin B2 daily.

Vitamin B2 should be taken during pregnancy.

Vitamin B2 and breastfeeding

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Vitamin B2 promotes growthand, so its adequate concentration during breastfeeding is crucial for the baby's development. Breast milk is a toddler's only source of nutrients. The requirement for vitamin B2 during breastfeeding is 1.6 mg.

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Vitamin B2 and alcohol

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One group at particular risk of vitamin B2 deficiency is alcohol addictsand. Drinking alcoholic beverages negatively affects the absorption of vitamin B2. Chronic alcohol consumption can lead to a deficiency of this vitamin, which manifests itself, for example, in fatigue.

Interactions of vitamin B2 with drugs

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Vitamin B2 can interact with some medications. People taking tetracycline antibioticsand and women taking the contraceptive pilland should be particularly careful. Robust studies on the interaction of vitamin B2 with other agents are still lacking.

See also:

• Thyroid tests [which ones to do + standards + results]
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• Blood tests [how often to perform + how to prepare]
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• The liver: symptoms of diseases, functions, how to take care of it and what to avoid
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• Fatty (greasy) liver [what it is + causes + symptoms]
.
• Collagen [properties + dosage]
.
• Most powerful collagen [ranking + types]
.
• Collagen deficiency [causes + symptoms]
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Summary

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