Vitamin B2
Vitamin B2, also known as riboflavin, is a water-soluble vitamin. According to Live Science, vitamin B2 supports growth and overall health. It helps the body break down fats, proteins and carbohydrates to produce energy, and it helps the body to use oxygen. (1)
You should be able to get all the vitamin B2 you need by eating a healthy balanced diet. You can find vitamin B2 in milk, liver, almonds, kidney, cheese, leafy green vegetables, fish, eggs, yoghurt and beans. It is also in sprouted alfalfa seeds and bee pollen.
Proven health benefits of vitamin B2
- Promotes skin health
- Supports nervous system function
- Helps to maintain healthy vision
- Helps the body use iron and maintain healthy red blood cells
- Supports energy metabolism and can reduce tiredness and fatigue
- Maintains mucous membranes
Based on these reports, it may help
- Support digestion
- Reduce tiredness and fatigue
- Alleviate stress and the related symptoms
- Anaemia
- Relieve tired eyes
- Alleviate acne, eczema and psoriasis
What are the benefits?
1) Promotes healthy skin
Vitamin B2 helps maintain healthy skin which can be useful for individuals with acne, eczema and psoriasis. A vitamin B2 deficiency could contribute to skin conditions.
2) Helps the nervous system function
The vitamin, like many other B vitamins, could help support nervous system function and may help to improve stress and low mood.
3) Vision maintenance
Vitamin B2 deficiency could lead to sore, tired eyes and impaired vision. It follows that getting enough vitamin B2 helps to maintain healthy vision.
4) Supports iron metabolism and healthy red blood cells
The vitamin helps the body use iron and promotes healthy red blood cells. It follows that a B2 deficiency could aggravate anaemia and supplements could help to prevent this.
5) Helps energy metabolism and reduces tiredness and fatigue
A deficiency in vitamin B2 may cause tiredness and fatigue. It follows that individuals who want to maximise their performance, in sports or otherwise, could benefit from vitamin B2 supplements.
6) Maintains healthy mucous membranes
Vitamin B2 helps to maintain healthy mucous membranes in the digestive system, which supports the absorption and metabolism of fats, carbohydrates and proteins.
Vitamin B2 works well with
- Zinc and other B Vitamins to ensure the proper digestion of carbohydrates, protein and fats
- St John’s Wort to relieve low mood and anxiety
- Lemon Balm to alleviate digestive problems like bloating and flatulence, symptoms of mild anxiety and to aid sleep
- Vitamin A, bilberry and lutein to support healthy eyes and vision
- Iron and vitamin C for iron-deficiency anaemia
- Vitamin C, taken alongside B vitamins, to help with the absorption and utilisation of nutrients
Symptoms of B2 deficiency
People who eat a well-balanced diet should get enough vitamin B2, but older individuals and those that are alcohol dependent may be more susceptible to vitamin B2 deficiency.
According to the University of Maryland Medical Center, the symptoms of vitamin B2 deficiency include fatigue, digestive issues, cracks and sores around the corners of the mouth, a swollen magenta-coloured tongue, swelling and soreness of the throat, slowed growth, eye fatigue and sensitivity to light. (2)
Some things to consider
Excess vitamin B2 is harmless but can cause your urine to change colour to bright yellow or green. There are no other overdose symptoms of B2.
How much do you need?
If you are between 19 and 64, on average you need:
- 1.3mg a day for men
- 1.1mg a day for women
You should be able to get all the riboflavin you need from your daily diet.
According to the National Health Service (NHS), you need vitamin B2 in your diet every day. (3)
Resources:
- https://www.livescience.com/51966-vitamin-b2-riboflavin.html
- https://www.mountsinai.org/health-library/supplement/vitamin-b2-riboflavin
- https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/
