Vitamin B2 (riboflavin) – a vitamin that will take care of your health

Keen eyesight, a clear mind, radiant skin and peace of mind – our beauty and health depend largely on a tiny trace element known in the world of science as “riboflavin”. Vitamin B2, as it is called, is essential for releasing energy in our bodies. It has a beneficial effect on the skin, eyes and hair. What are its advantages? In which products is it found, and is there a risk of deficiency of this important component in our diet? Let's find out what riboflavin has to offer.

Vitamin B2 – what is it?

Vitamin B2 (riboflavin) was discovered in 1933. It is a water-soluble organic substance belonging to the B group of vitamins. In nature, it occurs as a yellow pigment visible on plant leaves. It can also be found in animal organisms, including humans.

The human body is capable of producing vitamin B2, although the amounts are insufficient to meet daily needs. Hence the importance of consuming foods rich in riboflavin. Vitamin B2 is not stored in the body in large quantities because excess amounts are excreted in the urine.

The characteristic yellow colour of the vitamin has also found its way into food products, serving as a safe and harmless colouring agent. It can be recognised by the designations E101a or E106.

Properties of riboflavin – what is worth knowing?

Now that we know what riboflavin is, what properties of the vitamin are beneficial to our health? As it turns out, the action of vitamin B2 is particularly related to the body's metabolic processes. It can even be said that without sufficient amounts of it, our bodies are unable to properly convert glucose or fatty acids into energy. The vitamin is also extremely valuable for special proteins found in the eye. It can therefore be said with certainty that riboflavin participates in the metabolism of proteins, carbohydrates and lipids, contributing to proper metabolism and burning excess fat in the body.

Among other things, riboflavin is also involved in the production of keratin, which is essential for healthy skin, nails and hair, and participates in the entire process of vision. It is worth noting that it interacts with other B vitamins. Finally, its derivatives are involved in particular in the breakdown of proteins, amino acids and fatty acids. Vitamin B2 (riboflavin) – benefits you can count on

It is worth knowing that since 2013, riboflavin has been on the WHO's list of essential substances necessary for proper functioning. So what are the benefits of taking vitamin B2?

• Energy for the whole body - as we noted earlier, riboflavin participates in the breakdown of carbohydrates, proteins and lipids. Vitamin B2 is involved in the regeneration of the body's cells and in ensuring adequate energy production. Thanks to this, it also helps regulate the functions of the adrenal glands and thyroid gland;

• Prevents and relieves headaches - this has not been fully proven, but there are indications that vitamin B2 can prevent migraine attacks associated with mitochondrial dysfunction. Riboflavin is essential for their functioning, and a deficiency can cause chronic migraines;

• Improves mood - current scientific data indicates a link between B vitamin deficiency and a high incidence of depressive symptoms. Vitamin B2 may be involved in preventing depression, especially in young women and adolescents;

• Benefits for the eyes - vitamin B2 prevents certain eye disorders such as glaucoma, conjunctivitis and cataracts. According to studies, people who consume sufficient amounts of riboflavin have a lower risk of vision problems that can occur with age;

• Prevention of anaemia - there are several types of anaemia, not just one. It can be caused by various factors, such as reduced red blood cell production, loss of large amounts of blood, or an inability to carry oxygen in the blood. Riboflavin is involved in blood-related functions, preventing various cases of anaemia.

Vitamin B2 in dermatology – for health and beauty

Vitamin B2 affects keratin production and also plays an important role in maintaining adequate collagen levels in the body. Both substances, as can be seen, have an extremely important task – they care for the health of the skin, hair and nails.

Thanks to them, the skin is firm and smooth, the hair is shiny, and the nails are resistant to a large number of invasive activities. In addition, some studies openly suggest that vitamin B2 works extremely well for mouth ulcers, wounds around the corners of the mouth and other inflammatory conditions.

For this reason, riboflavin is a common ingredient in cosmetic products that protect the skin against premature signs of ageing and persistent inflammation. However, it is worth remembering that vitamin B2 is best absorbed in the small intestine, i.e. through direct consumption of the substance.

Riboflavin deficiency - how does vitamin B2 deficiency manifest itself?

Vitamin B2 must be supplied to the body regularly, as the body can only store it for about two to six weeks. However, due to its presence in most foods, regular intake is usually not a problem.

While vitamin B2 deficiency is rare in the UK, it is particularly prevalent in developing countries. People in the so-called risk group are most likely to be deficient in riboflavin. These include seniors, young women and vegans. These groups of people should pay particular attention to eating foods rich in vitamin B2. Typical symptoms indicating vitamin B2 deficiency are:

• Gingivitis
• Tongue inflammation
• Skin problems, e.g. cold sores
• Conjunctivitis
• Changes in the cornea of the eye
• Anaemia

Significant vitamin B2 deficiencies can also lead to deficiencies of other substances or vitamins in the body! Because vitamin B2 affects the metabolism of vitamin B3 (niacin), vitamin B6 (pyridoxine), folic acid and vitamin K, its deficiencies can have a significant impact on our health.

Excess riboflavin in the body – is it possible to overdose?

Riboflavin is not toxic! Its absorption and storage in the body is limited to such an extent that it cannot accumulate in excess in the human body. Theoretically, excess vitamin B2 is excreted in the urine, turning it a bright yellow colour. Finally, there are no known interactions between riboflavin and other dietary supplements or medications.