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Vitamin B2 , also known as riboflavin , is water-soluble and there is little risk of overdose because excess amounts are easily eliminated in the urine.
It is essential for the body to:
- The mechanisms of energy production,
- Protection against oxidation,
- Protein synthesis,
- Mucous membranes including those of the mouth.
Vitamin B2 deficiency is rare, but the first signs are often scaly patches on the tongue or cracked lips. Vitamin B2 is essential for growth and proper tissue renewal.
Daily Vitamin B2 Requirements:
They range from 0.5 mg/day for children from one year old, to 2 mg/day for pregnant women. These intakes should be considered as the essential minimum since there is no significant risk associated with B2 overdose.
Food Origins of Vitamin B2:
Food sources rich in vitamin B2 are mainly of animal origin : dairy products, lean meat, eggs, but green leafy vegetables, legumes, almonds, soybeans or spirulina also have significant levels.
How Vitamin B2 Works in the Body:
Riboflavin is essential for energy metabolism. Its main role is to form two key coenzymes for all reactions producing energy from carbohydrates:
- FAD (flavin adenine dinucleotide)
- FMN (flavin mononucleotide).
FAD and FMN mediate biochemical reactions in the electron transport chain for the production of ATP molecules, the main source of cellular energy. Thus, vitamin B2 plays a vital role in converting nutrients from our diet into usable energy for our bodies.
Additionally, riboflavin is involved in the body's protein synthesis and performs an antioxidant function by regenerating glutathione, a key antioxidant in protecting cells from oxidative damage. By preserving the integrity of cellular DNA, proteins, and lipids, vitamin B2 helps prevent the harmful effects of free radicals.
Vitamin B2, or riboflavin, is essential for energy metabolism and cellular protection.
Risks of Vitamin B2 Deficiency
Complete vitamin B2 deficiencies are rare, however sub-deficiencies linked to an unbalanced diet or certain pathologies can remain at a barely perceptible level for a long time. This leads to accelerated aging of tissues and reduced tone. It is always useful to maintain it at a satisfactory daily intake level through supplementation .
