Vitamin B2 – Riboflavin

Vitamin B2 is one of the most common vitamins in the body. It occurs in all living cells and as a component of coenzymes. The water-soluble vitamin B2 is essential for converting carbohydrates, fats and proteins into energy. Vitamin B2 is involved in the numerous other processes in the body, such as the activation of vitamin B6, niacin, folic acid and the production of red blood cells, fat molecules (steroids), glycogen and adrenaline.
The daily requirements are essentially through foodstuffs of animal origin since B2 is only found in small amounts in vegetables and fruits. Riboflavin is sensitive to light. For example, food such as milk, when exposed to light, can lose up to 85% of its vitamin B2. Riboflavin is heat-resistant, so it is hardly altered during cooking.

Functions in the Body

  • Protects cells and DNA by neutralizing free radicals
  • Supports iron metabolism
  • Maintains healthy skin, healthy mucous membranes and nails
  • Aids in the production of red blood cells
  • Strengthens vision
  • Maintains the normal function of the nervous system

Deficiency Symptoms

  • Deficiencies occur due to insufficient or inadequate diets (such as irregular meal times, long-term dieting, lacto ovo vegetarian or vegan diets and chronic alcohol consumption). Changes in the skin and mucous membranes (inflamed skin at the corners of the mouth, sore throat, swollen inflamed lips or tongue), sensitivity to light, tired eyes, digestive problems, fatigue or depression can be deficiency symptoms.


Overdoses are not known.


+ Thyroid hormones stimulate coenzymes in the system, Anticholinergics (medication for the treatment of asthma, irritable bladder, heart rhythm disturbances, etc.) increase the intake of vitamin B2.
– Caffeine, zinc, copper, iron and taking penicillin and other drugs can affect vitamin B2’s absorption and effectiveness.


Milk and dairy products, meat, eggs, green leafy vegetables

Recommended Daily Amounts

Young people 1.6 mg / 1.2 mg
Adults 1.4 mg / 1.1 mg
Adults over 65 years old 1.3 mg / 1.0 mg

«5 a Day» Helps Your Vitamin Supply

The daily requirement of 1.3 mg can be obtained by eating 290 grams of mushrooms, 590 grams of spinach, 810 grams of sprouts, 860 grams of asparagus, corn or sugar peas, or an entire kilo of broccoli or Brussels sprouts.