Riboflavin, or vitamin B2, is a member of the vitamin B complex.
As with other essential nutrients in the human body, we need to get enough from our diet.
Here's everything you need to know about vitamin B2: sources, needs, benefits, uses...
Vitamin B2: presentation
Vitamin B2, also known as 'riboflavin' or 'lactoflavin', is a water-soluble protein needed for the production of various enzymes.
Vitamin B2 is necessary for the activation of vitamins B6 and B9 and interacts with vitamins B3 and B6.
In this way, all the B vitamins are linked and work together to help the body function properly.
What is our vitamin B2 requirement?
As an essential vitamin for the human body, riboflavin must be obtained daily from the diet.
It is the balance of our meals and the quality of the food we eat that allows us to meet our daily requirements.
More precisely, our vitamin B2 needs have been defined by ANSES according to the following values:
Age reference in mg/day
- Infant = 0.4
- Child from 1 to 3 years = 0.8
- Child 4 to 6 years = 1
- Child 10 to 12 years = 1.3
- Adolescent 13-15 years = 1.4 (girl) and 1.6 (boy)
- 15 years and older = 1.5 (female) and 1.8 (male)
- Pregnant woman = 1.6
- Nursing woman = 1.8
It should be noted, however, that our riboflavin requirements are proportional to our energy expenditure.
It is therefore more important for people who take part in regular physical activity.
Athletes' requirements should be increased by 0.5 to 1.5 mg per day, depending on the intensity and frequency of their sporting activities.
Vitamin B2 food sources
Vitamin B2 is abundant in foods of animal origin such as innards, meat, fish, eggs and dairy products (yoghurt, cheese, milk, etc.).
Some cereals and breakfast products can be fortified with vitamin B, and brewer's yeast is often used to supplement our intake.
In plants, riboflavin is mainly found in mushrooms and green vegetables, which we can eat in moderation.
Functions of riboflavin in the body
Vitamin B2 is incorporated into the structure of certain coenzymes: FMN and FAD.
These are necessary for the activity of over a hundred enzymes.
These include those involved in fat burning (acyl-CoA dehydrogenase) and those involved in the regeneration of glutathione, a powerful antioxidant (glutathione reductase).
Corticosteroid and thyroid hormones are involved in these processes.
Riboflavin is therefore involved in the metabolism of proteins, carbohydrates and lipids.
Among other things, this vitamin is involved in the production of keratin, which is necessary for good skin, nails and hair, and is involved in vision.
It is also important to know that it interacts with vitamins B3 and B6.
Finally, its derivatives are particularly involved in the breakdown of proteins, amino acids and fatty acids.
The benefits of vitamin B2
Since 2013, riboflavin has been on the WHO (World Health Organisation) list of essential medicines.
Riboflavin and energy
Vitamin B2 is involved in the breakdown of carbohydrates, proteins and lipids, which means it contributes to the body's energy production.
This water-soluble vitamin is involved every day in the regeneration of the body's cells, but above all in the composition of the fuel for them.
It is essential for energy production and enables us to convert the food we eat into energy that can be used during the day.
Vitamin B2 is therefore essential for maintaining a correct energy level, adapted to daily energy expenditure.
It also helps to regulate the function of the adrenal and thyroid glands, which are essential for many bodily functions.
Preventing and relieving headaches
Vitamin B2 can be used as a basic treatment for migraines.
Migraines can follow or accompany neurological disorders.
Especially those associated with mitochondrial dysfunction.
Mitochondria are located in cells and are where energy is produced.
Riboflavin is essential for their functioning and is of interest to researchers working on migraine solutions.
Several studies have already been carried out on the subject, showing the vitamin's effectiveness.
Patients treated with vitamin B2 experienced a significant reduction in the frequency of their migraines.
In these cases, the daily intake of vitamin B2 is significantly higher than the recommended dietary intake.
More research is needed to prove the effectiveness of riboflavin.
However, experts recommend taking 400 mg of vitamin B2 a day to prevent migraines.
Preventing depression with B vitamins
The scientific evidence available to date suggests that there is a link between vitamin B (B2, B6, B9 and B12) deficiency and a high incidence of depression.
The incidence and importance of these vitamins depends on the age and sex of the person.
In adolescent girls, vitamin B2 levels (as well as B6 and B9) are particularly important, while in adolescents only vitamins B6 and B9 are involved.
In adults, too, vitamins B9 and B12 seem to be more important in preventing depression.
In any case, we have found that vitamin B2 may be involved in preventing depression in young women and adolescents.
Riboflavin deficiency can affect eye health and increase the risk of vision problems.
Vitamin B2 can help prevent some of these problems, such as glaucoma, keratoconus or cataracts.
Research has shown that people who get enough have a lower risk of vision problems that can occur with age.
To treat these conditions, you can also use riboflavin in drops that are applied directly to the cornea.
This allows the vitamin to easily penetrate the cornea and improve its resistance.
Preventing and treating anaemia
There are several types of anaemia, not just one.
It can be caused by various factors, such as reduced red blood cell production, blood loss, or an inability to carry oxygen in the blood.
Riboflavin is involved in these different functions and helps to prevent (and treat) different types of anaemia.
It should also be noted that this vitamin is necessary for the production of red blood cells and the synthesis of steroid hormones.
It is involved in the transport of oxygen in the blood to the organs and helps to mobilise iron in this task.
People who lack it are more likely to suffer from a form of anaemia.
Vitamin B2 and cancer prevention
Some researchers have been interested in the possible role of this vitamin in cancer prevention.
This is mainly because of its antioxidant functions, which may prevent or limit DNA damage caused by carcinogenic compounds.
The studies available so far are not unanimous and deserve further study.
The results of these studies are contradictory.
It is therefore not possible to conclude on the benefits of using this vitamin in this context.
Vitamin B2 deficiency and excess
Vitamin B2 deficiency is very rare in western countries.
However, it can occur in thyroid disease and malnutrition.
Signs of this nutritional deficiency include changes in the dermis of the nose, eye lesions (corneal infection, clouding) and inflammation of the mouth and lips.
In the long term, riboflavin deficiency leads to sensory neuropathy and anaemia.
People on diets without meat or dairy products are most at risk of deficiency, but a balanced diet is sufficient to meet our needs.
Riboflavin is not toxic.
Its absorption and storage are limited, which means that it cannot build up in excess in the body.
In theory, excess vitamin B2 is excreted in the urine.
Finally, there are no known interactions between this vitamin and other supplements or drugs.
Contraindications and adverse reactions
Vitamin B2 is safe, cannot be stored in excess and has no specific contraindications.
It also has no side effects.
Studies to date suggest that side effects of daily vitamin B2 supplementation are minimal to non-existent.
Of course, if there is no proven deficit or deficiency, supplementation is pointless.
If in doubt, or for a check-up, consult your doctor.