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Diet and Nutrition 2023

Vitamin B2 (riboflavin); what is it for and recommended amount

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Vitamin B2 (riboflavin); what is it for and recommended amount
Vitamin B2 (riboflavin); what is it for and recommended amount

Vitamin B2, which is also called riboflavin, is important for the body because it participates in several functions, such as stimulating blood production, maintaining proper metabolism, favoring the growth and development of the child, preventing development from diseases, as it has antioxidant activity, and maintain the he alth of the skin and mouth.

Riboflavin can be found naturally in several foods, especially in milk and dairy products, such as cheese and yogurt, and is also present in foods such as oat flakes, mushrooms, spinach and eggs. Discover other foods rich in vitamin B2.

What is it for

Adequate consumption of vitamin B2 is important because this vitamin performs the following functions in the body:

  • Participate in the production of energy in the body;
  • Favour growth and development, especially during childhood;
  • Act as antioxidants, preventing diseases such as cancer and atherosclerosis;
  • Maintain the he alth of the red blood cells, which are responsible for transporting oxygen in the body;
  • Maintain eye he alth and prevent cataracts;
  • Maintain skin and mouth he alth;
  • Maintain the proper functioning of the nervous system;
  • Decrease the frequency and intensity of migraines.

In addition, this vitamin is also important for vitamins B6 and folic acid to perform their proper functions in the body.

Recommended amount

The recommended amount of vitamin B2 consumption varies by age and gender, as shown in the following table:

Age Amount of Vitamin B2 per day
1 to 3 years 0.5 mg
4 to 8 years 0, 6 mg
9 to 13 years old 0.9 mg
Girls aged 14 to 18 1, 0 mg
Men aged 14 and over 1, 3 mg
Women aged 19 and over 1, 1 mg
Pregnant women 1, 4 mg
Breastfeeding women 1, 6 mg

Vitamin B2 deficiency symptoms

The lack of vitamin B2 is more common in people who have a vegetarian or vegan diet, since the foods included in everyday life are not sources of this vitamin. The main symptoms of lack of vitamin B2 are:

  • Inflammation and sores in the corners of the mouth;
  • Red, swollen tongue;
  • Tired and light-sensitive eyesight;
  • Fatigue and lack of energy;
  • Decreased growth;
  • Sore throat;
  • Inflammation and peeling of the skin;
  • Anemia.

In addition to being frequent as a result of vegetarian and vegan diets, the lack of vitamin B2 can also occur due to some trauma suffered by the body, such as burns and surgeries, or due to chronic diseases such as tuberculosis, rheumatic fever and diabetes.

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