Vitamin B2 or riboflavin: instructions for use. The invaluable role of vitamin B2 in ensuring human health

Vitamin B2, also known as riboflavin, is part of the B vitamin group, which is essential for human health. We can say that B2 is vital for the functioning of all body systems. What exactly is vitamin B2 needed for, what is its mandatory requirement and where can I find sources of this substance? More on all this later in the article.

Vitamin B2 is a flavin (monoamine oxidase), that is, part of the enzymes that make up cells. This substance is yellow in color and has amazing property- remain intact when heated. However, when exposed to UV rays, it is destroyed.

What processes occur in the body with the assistance of vitamin B2? Riboflavin performs the following important functions:

1. Takes an active part in converting fats and carbohydrates into energy, helping to break them down.
2. Promotes better absorption other substances, such as vitamins B6, A and K, as well as iron and zinc.
3. It is important for the synthesis of ATP (adenosine triphosphate), a chemical compound that provides energy for all biochemical reactions of the body.

Thus, without B2 we cannot live fully. If you dig deeper, you can learn a lot more amazing things about the various biochemical reactions of our body, in which vitamin B2 takes part.

Benefits and harms of B2 for humans

Chemistry, of course, is an interesting science, but it is better to talk about the benefits of riboflavin in simple human language. Due to sufficient supply of B2 in human body the following positive effects are provided:

• the state of the nervous system is normalized, eliminated Negative influence stress;
• skin turgor improves, hair growth accelerates, nails become stronger;
• blood hemoglobin level improves;
• visual acuity is restored (especially in dark time days), decreased sensitivity to bright sunlight;
• the body's immune defense is strengthened, resistance to infections appears;
• the thyroid gland returns to normal;
• mucous membranes throughout the body are strengthened;
• brain activity increases.

These are just a few of the noteworthy positive effects of the presence of riboflavin in the body. As for harm, it occurs only with uncontrolled vitamin B2, that is, due to its overdose.

How much B2 does a person need?

Any substance has its own norm, violation of which is fraught with the development of unwanted complications. Riboflavin must also be ingested daily in a certain amount, which differs depending on the gender, age, activity and environment of the person. A small plate will show what the B2 intake standards are for different categories of people:

The requirement for B2 intake may increase by 0.1-0.5 mg depending on special circumstances:

• during pregnancy;
• with increased mental and physical stress;
• during the period of acclimatization;
• in stressful situations;
• at hormonal imbalances in organism;
• in unfavorable environmental conditions.

In these cases, vitamin B2 will help the body maintain performance and stay healthy.

Sources of vitamin B2

Like others useful material, riboflavin enters our body as part of food. Although it is found in almost all food products, it is best to compensate for its deficiency with the help of those in which B2 is present in larger quantities. These are the foods listed in order of their riboflavin content:

• liver (especially beef), kidneys, heart, lard;
• dry whole or skimmed milk, cottage cheese, kefir, yogurt;
• black and green tea;
• yeast;
• hard cheese;
• chicken eggs;
• mushrooms;
• spinach, cabbage, green pea, onion;
• buckwheat, oatmeal;
• nuts.

Including the mentioned products in your diet will not only enrich it with vitamin B2, but also make it varied.

Dangers of deficiency and excess of vitamin B2

Moderation is the key to avoiding adverse reactions. Both insufficient consumption of B2 and overly active fortification with it are equally harmful.

Riboflavin deficiency The body can detect as follows:

• cracks appear in the corners of the mouth, peeling of the lips and skin around them occurs;
• the eyes begin to water, turn red, there is a burning sensation in them, photophobia, vision deteriorates;
• the skin turns gray and becomes irritable with long-healing lesions;
• children may experience a decrease in growth and mental development;
• suffers nervous system, various mental disorders- from depression to neurosis;
• felt constant fatigue, indifference to everything.

Few people immediately attribute these disorders to a lack of vitamins, but often this is exactly the case.

Vitamin B2 is easily excreted by the body in urine, so its excess is extremely rare. The danger it poses excess vitamin B2, is small and manifests itself in the form of individual reactions, for example, burning in the muscles, sensations of numbness and tingling.

What else do you need to know about vitamin B2?

Riboflavin can bring obvious benefits to humans if certain conditions are met. In order for vitamin B2 to be better absorbed by the body, you need to properly store and process foods containing it. For example:

• cover dairy products with a lid;
• freeze food for no more than 3 days;
• do not reheat food several times;
• wash vegetables with running water without excessive thoroughness;
• Frozen foods intended for cooking should not be defrosted first.

It is worth remembering that riboflavin is destroyed by 40% during heat treatment, as well as when exposed to direct sunlight. Therefore, it is best to store foods rich in it in a cool, dark place.

Vitamin B2 is of great importance for our health, just like other vitamins. So even if you don't intend to be a chemist or a doctor, it's still worth researching the effects on your body. various substances to keep it healthy.

B vitamins are very important for the human body. They are water-soluble substances that regulate metabolic processes. One of the most useful microelements From this group is vitamin B2 (riboflavin). It is he who influences the preservation of youth and beauty of the skin. People who regularly consume foods containing a large number of vitamin B2, differ good health, freshness of the face, softness and elasticity of the skin.

Riboflavin is a rather capricious vitamin. It does not tolerate an alkaline environment and is quickly destroyed in it. In order for the vitamin to be well absorbed, the reaction in the body must be acidic. It is resistant to high temperatures, tolerates heat treatment, but breaks down when exposed to ultraviolet radiation. Therefore, foods containing riboflavin should be prepared in a sealed container.

What functions does vitamin B2 perform in the body?

Riboflavin is one of the flavins - biologically active substances related to yellow pigments. They are part of all living cells. A person consumes this vitamin with food, but healthy bodies also produce it in small quantities. intestinal microflora. Why does the body need vitamin B2? It performs many important functions:

• participates in the formation of hormones, including ATP (adenosine triphosphoric acid);
• promotes the formation of hemoglobin;
• regulates metabolism in all tissues and organs;
• participates in the breakdown of proteins, lipids and carbohydrates;
• is part of enzymes produced by glands internal secretion;
• maintains the normal state of the nervous system;
• restores liver function and thyroid gland;
• improves visual acuity, helps to see better in bright light and in the dark;
• keeps skin and mucous membranes, hair, and nails in a healthy state.

Also, when combined with vitamin B9 (folic acid), riboflavin takes part in the formation and removal of red blood cells from the bone marrow blood cells. And together with vitamin B1 (thiamine), it helps the body better absorb iron and maintains the normal concentration of this mineral in the blood. Therefore, people suffering from anemia are usually prescribed iron supplements together with a B complex of vitamins. It is especially important to consume vitamin B2 and folic acid for pregnant women, who often experience iron deficiency in the blood during pregnancy. The diet of expectant mothers must include foods that contain riboflavin.

How does vitamin B2 combine with other microelements?

By purchasing vitamin complexes, it is important to remember that not all substances combine with each other. If you take incompatible vitamins, their effect is weakened. The same can be said for riboflavin. It is not recommended to use it simultaneously with vitamin B1, since thiamine tends to be destroyed with this combination. Some time should pass between taking one and the other element. Vitamin B2 is also incompatible with vitamin C. But riboflavin goes well with zinc: it enhances the absorption of this mineral and helps it break down faster in the body. It is useful to take vitamins B2 and B6 together: this increases their effectiveness.

What is the daily intake of vitamin B2 for adults and children?

Health and life expectancy depend on the normal implementation of metabolic processes in the body. Therefore, riboflavin, which controls metabolic reactions, is one of the most important vitamins for humans. Since vitamin B2 is a water-soluble element, excess amounts are constantly eliminated through the urinary system. This means that its concentration in the body must be constantly replenished with food.

Daily norm Riboflavin intake depends on the age and gender of the person, so it has a fairly wide range of values. The largest amounts of vitamin B2 are needed by children, pregnant women and nursing mothers, and men engaged in high-intensity activities. physical strength. It is also worth considering that riboflavin dissolves ethyl alcohol, therefore, chronic alcoholics almost always suffer from vitamin deficiency caused by a lack of this vitamin.

So, what is the daily intake of vitamin B2? different categories population:

• newborn babies up to six months – 0.4 mg;
• infants from six months to one year - 0.5 mg;
• children from one to three years old – 0.8 mg;
• children from three to six years old – 1.1 mg;
• children from six to ten years old – 1.2 mg;
• male adolescents up to fourteen years of age – 1.5 mg;
• female adolescents under fourteen years of age – 1.3 mg;
• boys under eighteen years of age – 1.8 mg;
• girls under eighteen years old - 1.3 mg;
• young men under twenty-four years of age – 1.7 mg (2.8 mg under difficult working conditions);
• young women under twenty-four years of age – 1.3 mg (2.2 mg under difficult working conditions);
• mature men under fifty years of age - 1.7 mg (3.1 mg under difficult working conditions);
• mature women under fifty years of age - 1.3 mg (2.6 mg under difficult working conditions);
• elderly men after fifty years – 1.4 mg;
• elderly women after fifty years – 1.2 mg;
• pregnant women – 1.6 mg;
• nursing mothers – 1.8 mg.

What foods contain vitamin B2?

Riboflavin is found in most different products, but in most of them its concentration is insignificant. Therefore, despite the widespread availability of vitamin B2, it is difficult to obtain its daily requirement from food. Need or eat a large amount variety of food, or include in the menu a product that contains a lot of riboflavin. The second option is better for your health. IN high concentration this vitamin is found in yeast, meat, especially liver and kidneys, poultry, fish, egg whites, and dairy products. From plant products you can name cereals, mushrooms, wholemeal bread, everything legumes, greens and vegetables.

The concentration of riboflavin per 100 grams of food is as follows:

• baker's yeast – 4.0 mg;
• brewer's yeast – 2.1 mg;
• beef liver – 2.3 mg;
• pork liver – 2.2 mg;
• beef kidneys – 1.8 mg;
• pork kidneys – 1.7 mg;
• beef – 0.2 mg;
• pork – 0.1 mg;
• veal – 0.3 mg;
• lamb – 0.2 mg;
• rabbit meat – 0.2 mg;
• chicken – 0.1 mg;
• turkey meat – 0.2 mg;
• duck – 0.4 mg;
• goose meat – 0.3 mg;
• fish – 0.3 mg;
• chicken egg – 0.5 mg;
• cow's milk – 0.2 mg;
• hard cheese – 0.5 mg;
• cottage cheese – 0.3 mg;
• sour cream – 0.1 mg;
• butter – 0.1 mg;
• buckwheat – 0.2 mg;
• rice cereal – 0.1 mg;
• pearl barley – 0.1 mg;
• oat flakes – 0.1 mg;
• pasta – 0.4 mg;
• rye bread – 0.1 mg;
• wheat bread – 0.1 mg;
• beans – 0.2 mg;
• soybean – 0.3 mg;
• peas – 0.1 mg;
• almonds – 0.7 mg;
• walnut – 0.2 mg;
• mushrooms – 0.4 mg;
• broccoli – 0.3 mg;
• spinach – 0.2 mg.

In order for frozen meat to retain the maximum amount of vitamin B2, you need to immerse it in boiling water immediately after purchase. You should not store foods rich in riboflavin open on the top shelves of the refrigerator, otherwise the vitamin, which is afraid of light, will be destroyed every time the refrigerator light comes on. It is advisable to place food in opaque containers. When heating milk, it is better not to bring it to a boil, since at a temperature of 100°C almost all riboflavin molecules in it die. Also, do not soak vegetables and fresh herbs in water for for a long time: Vitamin B2 may completely dissolve. When purchasing food products, you should carefully monitor their expiration dates: in stale and low-quality goods, riboflavin is most likely practically absent.

Some foods are also high in riboflavin medicinal plants. For vitamin deficiency associated with a lack of vitamin B2, doctors often prescribe teas or tinctures from the following herbs to patients:

• sea ​​​​buckthorn;
• oregano;
• dandelion;
• Red clover;
• chokeberry;
• nettle;
• chicory;
• rose hip;
• blackberry;
• alfalfa.

Vitamin B2 preparations are sold in a wide range of pharmacies. Tablets, chewable dragees and syrups are suitable for the prevention of vitamin deficiency, and riboflavin in ampoules is usually prescribed for treatment, since injections are much more more effective than medicines for internal reception. Among the most popular and proven pharmaceutical products that contain vitamin B2 are:

• multivitamin complex “Pikovit” (Slovenia);
• complex of B vitamins “Neurobeks” (Indonesia);
• vitamin and mineral complex "" (Slovenia);
• multivitamin complex "Megadin" (Türkiye);
• vitamin complex “Vectrum” (Russia);
• drug for the treatment of liver "Gepadif" (Korea);
• biologically active additive"" (Korea);
• drug for the treatment of liver "Godex" (Korea);
• multivitamin complex “Adivit” (Türkiye);
• multivitamin complex "Alvitil" (France);
• children's multivitamin complex “Jungle” (USA).

What are the reasons for a lack of vitamin B2 in the body?

Currently, vitamin deficiency, associated with a lack of vitamin B2 in the body, is a very common disease. According to medical statistics, 80% of the population of Russia and the CIS countries have an acute shortage of riboflavin. This is mainly due to the fact that people, especially older people, eat incorrectly and do not know which foods contain vitamin B2. Doctors call the most common causes of vitamin deficiency:

• unbalanced diet, lack of meat, fish, vegetable and dairy dishes in the diet, predominant consumption of carbohydrates and refined foods;
• use of food products that have undergone chemical treatment containing large amounts of preservatives, dyes, stabilizers, emulsifiers and other substances;
• destruction of riboflavin in food as a result of improper storage and preparation;
• chronic diseases of the stomach, liver, intestines, thyroid gland;
• infection entering the body;
• physical and mental overload;
• stress, nervous exhaustion;
• pregnancy, breastfeeding;
• aging of the body.

What are the symptoms of vitamin B2 deficiency?

If vitamin B2 does not enter the body in sufficient quantities, dangerous ailments associated with metabolic disorders begin to develop, which can develop into serious illnesses. The main signs of riboflavin deficiency are:

• angular stomatitis, which is cracks on the lips or in the corners of the mouth;
• inflamed tongue of bright red color;
• loss of appetite, weight loss;
• fatigue, weakness, lethargy, abrupt change mood, insomnia;
• frequent headaches, dizziness, fainting, tremors of the limbs;
• apathy, depression;
• hair loss in patches, dandruff;
• weakening of skin sensitivity, slow wound healing;
• ulceration and peeling of the skin throughout the body, especially on the lips, nasolabial folds, wings of the nose and external genitalia;
• inflammation of the mucous membranes;
• itching, dryness and feeling of sand in the eyes, increased tear production, conjunctivitis, night blindness and photophobia, redness of the eyeballs;
• difficulty urinating;
• weakened immunity, susceptibility to acute infectious diseases.

As can be seen from the wide range of symptoms, riboflavin deficiency is very dangerous. At the first signs of vitamin deficiency, you should start taking vitamin B2 supplements. Children especially feel the lack of microelements: they lag behind their peers in development, are physically and intellectually weak, and do not study well. With a long-term lack of vitamin in a sick person, the skin may become thinner or even disappear altogether. upper lip. Most often this symptom is observed in old people.

What is the danger of vitamin B2 deficiency in the body?

With a lack of vitamin B2, it is inhibited the immune system person. Depression, attacks of hysteria are becoming more common, and mental disorders– the nervous system is weakened. Pimples, wen, boils, and herpes do not disappear from the skin. Visual acuity gradually weakens, the cornea becomes inflamed blood capillaries, why eyes take on a frightening red color. In particularly severe cases, cataracts occur. The appearance suffers the most: hair quickly becomes oily, falls out profusely when combed, wrinkles deepen on the face, skin cracks, peels, eyelids turn red and swell. Due to riboflavin deficiency, the formation of epithelial cells is reduced, so the mucous membranes become inflamed and tear from the slightest impact, even completely non-irritating ones. The wounds are difficult to heal and fester greatly.

But much worse than problems with appearance is the deterioration of the internal systems of the body. With a lack of vitamin B2, the formation of enzymes that are necessary for normal metabolism, burning fat deposits and distributing oxygen throughout all organs is reduced. A sick person experiences a loss of strength, digestive problems arise, and the functioning of the brain and endocrine glands, including the thyroid gland, is disrupted. Since riboflavin directly affects the absorption of iron, a deficiency of this vitamin is almost always accompanied by anemia. To avoid such ailments, you need to monitor your diet: the menu should regularly include foods that contain sufficient amounts of vitamin B2.

Can an overdose of vitamin B2 happen?

Such cases in medical practice units. Since riboflavin is a water-soluble vitamin, it does not stay in the body for long and leaves it in the urine. An overdose can occur only for two reasons: either a person took a huge dose of a drug containing this vitamin at once, or he has diseased kidneys that do not completely process the microelements entering them. But there is no need to worry: an overdose does not have any particularly terrible consequences. In most cases, it can only be determined by the rich yellow color of the urine. Sometimes the skin feels numb and may experience mild itching.

Riboflavin, or vitamin B2, is often called the most important substance for beauty - the quality of the epidermis depends on its content in the body. The connection has therapeutic effect in the treatment of many disorders of almost all body systems.

Physical properties of vitamin B2

The vitamin is known as food component E101. According to its properties, it is a water-soluble crystalline compound of bright yellow color. Presented in the form of needle-shaped crystals with a bitter taste. Like many B vitamins, riboflavin is stable in acidic solution and unstable in alkaline solution. In addition, the substance is resistant to temperature. It is undesirable to expose the vitamin to light for a long time. The vitamin partially dissolves in alcohol solutions. The properties of the compound are biologically active.

Products with significant B2 content

There are several ways to obtain vitamin B2. Part of the vitamin is synthesized in the body's intestines. To the most nutrient-rich foods plant origin include peanuts, almonds, cereals, wheat sprouts, cabbage and tomatoes, animals - (fermented) dairy products, liver, cheese, cottage cheese, eggs, fish and meat. Among synthetic analogues note vitamins B2 in tablets and as part of vitamin complexes, injection solutions and eye drops.

The largest amount of substance is contained in pine nut kernels weighing up to 90 mg per 100 g. product. Also, significant vitamin content per tenth of a kilogram is observed in liver and kidneys (4 mg), yeast (brewer’s and baker’s, 3.5 mg), almonds (0.8 mg), eggs and cottage cheese (0.35 mg), meat (0.27 mg), cereals and milk (0.18 mg).

Daily requirement for riboflavin

The allowed daily intake of the vitamin varies depending on age, gender and physical condition person. Average daily dose riboflavin is:

Half a liter of fermented milk products and 100-150 gr. cottage cheese or hard cheese can completely cover an adult’s need for the substance.

Therapeutic properties of riboflavin

The vitamin is involved in the processes of hematopoiesis and the formation of immune antibodies, supports reproductive system human, normalizes the activity of the thyroid gland and regulates the growth of the body in childhood and adolescence. By increasing the absorption of oxygen by cells, the vitamin improves the condition of the epidermis and its derivatives - nails and hair.

Riboflavin reduces the harmful effects of toxins and poisons on the body, especially on the respiratory system, takes part in the formation of hormonal substances, and normalizes the course of pregnancy.

Effective for joint diseases, leukemia, Addinson's disease and radiation injuries.

Therapeutic and prophylactic effect of vitamin

The most significant functions of vitamin B2 include:

• participation in the body's metabolic processes;
• strengthening the body's protective functions and strengthening the immune system;
• prevention of dermatitis;
• acceleration of tissue regeneration.

From the nervous system:

• treatment of most vision diseases;
• treatment of epilepsy and stress susceptibility;
• improving sleep quality;
• normalization of metabolic nervous processes;
• relieving eye fatigue.

From the circulatory system;

• preventing thrombosis;
• easing symptoms of hypertension;
• synthesis of blood and immune cells;
• normalization of cardiac activity.

From the digestive system:

• normalization of bile outflow;
• maintaining normal condition mucous membranes and organ cavities;
• influence on glycogen synthesis;
• increasing the absorption of iron and its preparations.

The presence of vitamin B2 and protein compounds in the diet significantly accelerates the healing of skin wounds.

Negative properties of vitamin B2

A contraindication to the use of the substance is increased sensitivity. A negative manifestation associated with irregular consumption of riboflavin is the possibility of fatty liver. That is why it is better not to abuse vitamin supplements with riboflavin.

Vitamin B2 absorption

In general, the substance is absorbed quite easily from food. Dietary supplements with vitamin B2 are best taken after meals - the compound is less absorbed on an empty stomach. It is highly undesirable to combine the vitamin with taking medications based on boric acid, since orthoborates block the absorption of riboflavin. B2 is also incompatible with drugs used in psychiatric therapy.

Insufficient riboflavin content in the body

Vitamin deficiency has certain symptoms. The deficiency is manifested by the appearance of cracks and snags on the lips, and seborrheic dermatitis on the nasolabial fold and wings of the nose. Swelling of the tongue, conjunctivitis, and in in some cases cataracts, anemia and muscle pain. Also signs of a substance deficiency include:

• decreased appetite;
• weight loss;
• lowering the pain threshold;
• photophobia;
• fat content of the epidermis;
• hair loss;
• trembling of limbs;
• pellagra.

It is known that if pregnant women do not consume enough riboflavin, abnormal development of the fetal brain may occur. Therefore, it is important for mothers to avoid a deficiency of the substance in the diet.

If a deficiency of the compound occurs (especially if the symptom is cracked lips), it is advisable to include almonds (about 140 g) and brewer's yeast (120 g) in the diet for 7 days to replenish the reserves of the substance.

It is also worth consuming more foods containing beta-carotene - pumpkin, tomatoes, carrots, apricots, persimmons.

How to maintain sufficient B2 content in products

During any processing, despite the stability of riboflavin, part of it is inevitably lost - heating takes away a fifth total number, drying - a tenth, frying - a quarter, and boiling - half. The vitamin is not lost during deep freezing.

As is known, high content compounds noted in cottage cheese. It is advisable to choose a product of soft consistency with a large amount of whey - the more liquid in the cottage cheese, the higher the level of riboflavin.

A peculiarity of the behavior of the substance is that a greater amount of riboflavin can be obtained from thermally processed vegetables than from raw ones. Moreover, if food preparation is carried out in open container followed by draining the boiled solution (especially potato and pea), the loss of riboflavin will be significant. To minimize the disappearance of the vitamin, it is rational to use a double boiler for cooking.

Long-term storage of food in the refrigerator destroys the vitamin - this is why it is advisable not to make large stocks of vegetables.

When preparing milk porridges, cereals are first boiled in aqueous solution, and then milk is added to the resulting dish. The fact is that when pasteurized milk is heated to boiling temperature, the riboflavin in the composition is completely destroyed. A similar situation is observed when storing milk in a transparent container in the light - half of the vitamin is lost in a couple of hours.

The natural substance is destroyed (with a loss of up to 25%) during prolonged defrosting in the light; it can be preserved by defrosting the product in boiling water, in an oven under foil, or in a cold, dark room.

Excessive levels of riboflavin in the body

The substance does not accumulate in the body - being water-soluble, riboflavin is excreted without overdose. With an excess of vitamin, urine turns a rich light yellow color. Part of the compound is excreted in sweat, bile, and breast milk.

Excessive amounts of vitamin may affect the absorption of iron supplements. In some cases the following are noted:

• dizziness;
• tingling in the limbs;
• numbness;
• changes in tendon reflexes;
• increase in pressure.

The influence of other substances on the action of vitamin B2

IN bone marrow the production of blood cells in the process of hematopoiesis occurs with the joint participation of riboflavin and folic acid. In combination with thiamine, the substance maintains the required iron level in the blood. Enhances the effect of pyridoxine (B6), folic acid (B9) and phylloquinone (vitamin K).

Taking the vitamin is completely incompatible with the use of sodium bicarbonate solutions, drugs containing sulfanilamine and alcoholic beverages.

Riboflavin– one of the most significant substances for the health of the body. The vitamin is a coenzyme of many metabolic and biological processes, affects almost all internal systems of the body, maintains the health and beauty of skin, hair and nails.

The substance is effective in the treatment of neuralgic disorders, normalization of pregnancy and the treatment of eye diseases. That is why it is advisable to ensure sufficient intake of the compound in the body through food or in the form of supplements.

Greetings, my wonderful readers. I propose to continue our fascinating journey into the “kingdom” of vitamins. Our guest today is Riboflavin - also known as vitamin B2. This element has a total of 20 names. Just a real “chameleon” :)

Vitamin B2 is important element, acting as an antioxidant. However, it is not the element B2 itself that is most valuable for the body, but its derivatives. These are flavin mononucleotide and flavin adenine dinucleotide. Most of the redox reactions in the body take place with the participation of these complex substances.

Without these elements, many biochemical processes will not be able to occur properly. They are needed for:

• digestion of food;
• tissue growth;
• brain activity;
• contraction of muscle tissue;
• enhancing the action, and;
• hemoglobin production;
• invaluable for hair (ensures its growth);
• normalization of cardiac activity.

supports good mood, helps to feel a surge of strength and vigor;

In addition, this vitamin is responsible for maintaining healthy cells, helps increase energy levels and feel a surge of strength and vigor. It also stimulates metabolism and prevents cell damage from free radicals. Moreover, B2 is important for eye health, skin and further and further ( 1 ).

In short, vitamin B2 is essential for the functioning of every cell in your body. And the lack or absence of this element in your diet can create a number of serious side effects.

Deficiency Symptoms

Riboflavin is a water-soluble vitamin, and like all B vitamins, it comes from food. Ideally, it should be replenished every day to avoid shortages.

According to research, vitamin B2 deficiency is not very common in Western countries. Most likely, because people consume a lot of refined carbohydrates, additionally enriched with riboflavin. In addition, other frequently consumed foods (eggs and meat) provide the body with this element in full.

The daily requirement for men is 1.5 mg/day and 1.3 mg/day for women. Children and infants require significantly less vitamin.

Signs of deficiency of this element include ( 2 ):

• anemia;
• fatigue;
• migraine;
• slow metabolism;
• disruptions in the functioning of the thyroid gland;
• ulcers, cracks in the mouth and lips;
• skin inflammation and skin diseases;
• inflammation in the oral cavity;
• swelling of the mucous membranes;
• a sore throat;
• changes in mood - increased anxiety and signs of depression;
• hair loss;
• insomnia;
• pain in the eyes and rapid deterioration of vision;
• work disorders digestive system(from diarrhea to constipation);
• burning pain in the legs;
• sudden weight loss.

B2 deficiency is especially dangerous in childhood. This phenomenon negatively affects the growth and functioning of the central nervous system.

As for excess vitamin B2, cases of this are unknown. Excessive amounts of this element are eliminated from the body after a few hours. Also, if you frequently take multi-vitamins that contain riboflavin, you may notice a bright yellow color in your urine. It `s naturally. Yellow in urine indicates that your body is actually absorbing the vitamin. And you don't experience a deficiency of it. And your body properly gets rid of excess.

What products contain

Food sources of riboflavin include the following groups products ( 3 ):

• meat and offal;
• milk;
• cheeses;
• egg;
• green leafy vegetables;
• legumes;
• some nuts and seeds.

Riboflavin, along with other B vitamins, is also included in whole grain foods. So when you eat whole grain bread, cereal or bars, you get this element. Although there isn't much of it there.

Here are the 10 best food sources riboflavin (with the indicator daily norm 1.5 mg/day for adults). Get to know these leaders.

This element is quite resistant to heat. Therefore, it is well preserved during the process. heat treatment products - only 20% is lost during cooking.

But it also has an “Achilles heel”: it quickly disintegrates under the influence sunlight. Milk, cheese and other foods rich in B2 can lose 70% of the valuable vitamin molecules after 3 hours. Therefore, it is not advisable to store riboflavin-rich foods in transparent containers.

In addition, part of the vitamin is lost when washing vegetables in large amounts of water. Therefore, do not soak foods for a long time. And when storing food in the refrigerator, they lose about 1% of vitamin B2 per day. Therefore, we eat it fresh and do not store it in the refrigerator for a long time.

Instructions for use and standards

For children

For adults

If necessary, vitamin B2 can be purchased at the pharmacy. It is sold in tablets, ampoules or as eye drops. The solution and the drug that is available in tablets are called riboflavin mononucleotide. The price depends on the form of release of the drug.

The body needs additional supply of B2 in the following cases:

• anemia;
• radiation sickness;
• disturbances in the digestive tract;
• cataract;
• hepatitis;
• corneal ulcer;
• leukemia;
• pregnancy;
• lactation.

Workers in contact with salts also need additional B2. heavy metals and poisons. And with increased emotional and mental stress, b2 increases the release of adrenaline into the blood. In this case, riboflavin simply wastes its energy, which could be used to produce energy. Therefore, people experiencing stress should also take additional vitamin supplements.

However, you should take pharmaceutical vitamin complexes and use drops only after consulting a doctor. He will describe the name of the drug that is recommended in each specific case. And he will tell you in what quantity you need to take it. Besides pharmaceutical vitamins, riboflavin should also be supplied to the body through food. For example, you can eat liver or seaweed more often :)

Top 5 Benefits of Vitamin B2

1. Helps prevent migraines. Riboflavin is a proven method for combating excruciating headaches. A study found that taking 400 mg of the vitamin per day reduced the number of migraine attacks by half. However, they did not compare the effects of riboflavin with regular medications, used to prevent migraines.( 4 ).
2. Supports eye health. Research has shown that riboflavin deficiency increases the risk of certain vision problems. B2 helps prevent eye diseases including cataracts, keratoconus, glaucoma ( 5 ). Research has shown a correlation between people consuming plenty of riboflavin and a reduced risk of eye disease. However, researchers do not know whether this is due to riboflavin, niacin, or a combination of the two. In general, this vitamin will be studied further. But for the treatment of glaucoma, riboflavin drops are prescribed along with the use of light therapy.
3. Helps prevent anemia. This disease is caused by several factors. These include decreased red blood cell production, inability to carry oxygen in the blood, and severe blood loss. Vitamin B2 helps normalize all these functions, plus is involved in the prevention and treatment of anemia ( 6 ). It is necessary for the synthesis of steroid hormones and the production of red blood cells.
4. Antioxidant properties. Riboflavin acts as an antioxidant that controls the presence of harmful free radicals in our body. It is needed to produce an antioxidant called glutathione, which acts as a free radical killer. It also provides a detox for the liver. According to recent studies, B2 helps prevent certain types cancer. These include colon, prostate and cervical cancer ( 7 ).
5. Protects hair and skin. Riboflavin helps maintain required level collagen, which makes skin and hair healthy. We need collagen to maintain youthful skin and prevent the appearance of wrinkles. So a deficiency of this vitamin can make you look older than your age. Some studies show that b2 also speeds up wound healing time.

Interaction with other drugs

Vitamin B2 has both “friends” and “enemies”. Research shows that taking certain medications affects the rate at which vitamin B2 is absorbed into the body. Keep this in mind if you are taking any of the following medications:

• Anticholinergic drugs - these drugs affect the stomach and intestines. They can increase the amount of riboflavin that is absorbed in the body.
• Medicines to treat depression (tricyclic antidepressants). It is possible that they may reduce the amount of riboflavin in the body.
• Phenobarbital - may increase the rate of breakdown of this element.
• Probenecid - may increase the rate at which B2 is absorbed by the body.

Vitamin B2 also interacts with drugs that are used to regulate the functioning of the thyroid gland. To such medicines refers to thyroid. It enhances the conversion of riboflavin into forms that are more easily absorbed by the body - derivatives.

In addition, when simultaneous administration iron-containing preparations and vitamin B2, the absorption of the former is enhanced. Also, element B2 promotes the mobilization and preservation of iron in the body.

This substance has important to maintain the vital functions of each individual biological system at a relatively constant level. Find out more about this element, its physiological functions and effects on health.

Why does the body need vitamin B2?

The ability of a person as a biorobot to maintain endogenous dynamic balance is ensured with the help of protein, mineral and many other structural elements. It is important to note that the properties of vitamin B2, or riboflavin, most directly affect homeostasis processes. It is widely known that this element is beneficial for hair, skin and nails. In combination with retinol, riboflavin ensures the integrity of the mucous membranes. In addition, this substance performs the following basic physiological functions:

• participates in ATP synthesis;
• prevents the development of cataracts;
• participates in the absorption of iron;
• participates in the synthesis of hemoglobin and growth hormone.

What foods contain vitamin B2

The body is unable to accumulate riboflavin. As a result, doctors advise eating foods with vitamin B2 every day. Patients who have studied the question of what riboflavin is and what it is needed for, as a rule, adhere to a balanced, varied diet. This water-soluble protein structure is destroyed by exposure to light and heat. For this reason, it is extremely important to prepare vitamin supplements healthy dishes Right. When answering which foods contain riboflavin, nutritionists call:

• milk;
• greenery;
• meat;
• kidneys;
• liver;
• eggs;
• fish;
• mushrooms;
• yeast;
• cereals;
• almond;
• vegetables.

Vitamin B2 deficiency

Riboflavin deficiency, or vitamin deficiency, is most often caused by poor nutrition and disruption gastrointestinal tract. A lack of vitamin B2 has a very negative impact on human health. The patient experiences symptoms chronic fatigue, nervous overstrain. Vitamin deficiency has an extremely negative effect on the growing children's body. With a deficiency of this metabolite, the child, as a rule, lags behind his peers mentally and physically. In addition, manifestations of riboflavin deficiency are:

• seborrheic dermatitis(rough scaly skin);
• angular stomatitis (cracks in the corners of the mouth);
• leg pain;
• bright red tongue;
• nervousness;
• weakness;
• inattention;
• anemia.

Excess vitamin B2

This kind of condition is extremely rare in medical practice. An excess of vitamin B2 is observed when the permissible daily intake of this element is many times exceeded. Symptoms of riboflavin overdose include multiple negative conditions. Thus, among the signs of hypervitaminosis, doctors especially highlight the following:

• allergic reaction;
• burning sensation;
• tingling;
• loss of sensitivity.

Daily value of vitamin B2

Clinical manifestations Riboflavin deficiency is found in patients who consume less than 0.5-0.6 mg of this substance throughout the day. The daily requirement of vitamin B2 for men is about 1.4-1.8 mg, and for women – 1.3-1.5 mg. It is important to note that pregnant and lactating women require a slightly larger amount of riboflavin - 1.7-2.1 mg per day. The recommended daily intake of the substance for children ranges from 0.5 mg to 1.5 mg.

Instructions for use of vitamin B2

In the pharmaceutical industry, riboflavin is called differently: lactoflavin, beflavin, etc. Instructions for use of vitamin B2 indicate that the drug is useful for metabolic processes. In addition, flavin enzymes, which are part of this biologically active substance, act as catalysts for redox reactions.

This vitamin together with others chemical elements maintains homeostatic parameters at the proper level. This substance is necessary for the thyroid gland. Vitamin riboflavin helps this organ synthesize growth hormone. It is important to note that the pharmacopoeia establishes strict rules production synthetic drug. However, doctors recommend satisfying daily requirement metabolites using food - sources of this element.

Vitamin B2 tablets

Due to the fact that many manufacturers refused to produce riboflavin in tablets and focused on solutions for injections, a shortage arose of this substance. By the way, riboflavin is also used in Food Industry as dye E101. Limited production of the reagent led to the use harmful additives E102 and E104. However, in Lately Vitamin B2 tablets can already be purchased in many pharmacies. The content of the active substance in each pill does not exceed 10 mg. Oral intake of the vitamin according to the instructions is carried out according to the following scheme:

• In case of acute vitamin deficiency in adults, it is necessary to take 6-33 mg of the drug per day.
• Patients suffering from migraines are prescribed daily dose, equal to 400 mg.
• To prevent the development of cataracts, it is recommended to take 2.6 mg of riboflavin daily.

Vitamin B2 in ampoules

The solution must be administered intramuscularly or intravenously. Vitamin B2 in ampoules has its own recommended dosage. For adults it is 10 mg per day, and for children – 0.6-10 mg. The duration of the course is determined individually for each patient. As a rule, treatment does not take more than 12-22 days. Riboflavin in ampoules is administered to children in two stages. During the first, the child receives the vitamin daily for 2-4 days. Further treatment involves the administration of riboflavin twice a week.

Preparations with vitamin B2

Active forms metabolites can be synthesized from drugs containing precursor substances. These types of medications include medications that contain riboxin or inosi F. In addition, multivitamins can serve as a source of riboflavin. It is important to note that experts recommend giving preference only to high-quality, bioavailable complexes. The list of preparations with vitamin B2 is presented below:

1. Adivit (syrup) – is combination drug, including vitamins A, D3, E, C, PP. Recommended for use in children early age.
2. Vectrum (tablets) is a multivitamin complex. Vectrum is recommended to be taken during seasonal vitamin deficiencies.
3. Gerimax (coated tablets) – the drug contains a large amount of multivitamins and other active ingredients. Gerimax is not recommended for children under 15 years of age.
4. Vitamax (capsules) – the drug includes fat- and water-soluble biologically active substances. Vitamax has many contraindications, so you should consult a specialist before using it.

Vitamin B2 price

Doctors recommend taking riboflavin at the same time as other active substances, significantly enhancing the effect of the first. The price of vitamin B2 is determined taking into account the country of origin, the cost and quality of the raw materials used. It is important to note that inexpensive multivitamins purchased from an online store or ordered from a catalog presented on the website are usually inferior in quality to drugs purchased from licensed sellers. Meanwhile, Moscow pharmacies offer riboflavin to consumers at the following prices:

• liquid for injections – 85-90 rubles;
• tablets – 100-120 rubles;
• riboflavin in multivitamins – 150-2000 rub.

Video: which foods contain vitamin B2