Vitamin B2: effects, deficiency symptoms, and foods
Vitamin B2 is one of those vitamins you may not think about every day, but it is important every day. This vitamin, also known as riboflavin, belongs to the vitamin B complex. Nine health claims for riboflavin have been officially approved. You can find them below.
Many people search for vitamin B2 because they want to know what foods contain it, what symptoms a vitamin B2 deficiency can cause, and whether a vitamin B2 supplement is necessary. In this article, we explain what vitamin B2 does, which foods are rich in riboflavin, and when it may be wise to pay extra attention to your intake.
What is vitamin B2?
Vitamin B2 is a water-soluble vitamin. This means your body does not store large amounts of it. What your body does not use is usually excreted in your urine. That is why it is important to regularly get vitamin B2 from food.
Riboflavin is recognizable by its yellow color. The word flavin comes from the Latin flavus, meaning yellow. This also explains why your urine may turn bright yellow after taking a B-complex supplement. This is usually harmless and is often caused by excess riboflavin being excreted.
Vitamin B2 is needed to form coenzymes such as FMN and FAD. These coenzymes are involved in all kinds of processes in the body, especially the release of energy from carbohydrates, fats and proteins.
What does vitamin B2 do?
Vitamin B2 has several approved health claims. This makes it possible to clearly and safely describe what this vitamin does in the body.
The following claims have been approved for vitamin B2 (riboflavin):
- Riboflavin contributes to normal energy-yielding metabolism**
- Riboflavin contributes to the reduction of tiredness and fatigue**
- Riboflavin contributes to the normal functioning of the nervous system**
- Riboflavin contributes to the maintenance of normal skin**
- Riboflavin contributes to the maintenance of normal mucous membranes**
- Riboflavin contributes to the maintenance of normal red blood cells**
- Riboflavin contributes to the maintenance of normal vision**
- Riboflavin contributes to normal iron metabolism**
- Riboflavin contributes to the protection of cells from oxidative stress**
That does not mean that extra vitamin B2 automatically gives you more energy if you already get enough. It does mean that sufficient riboflavin is needed for normal bodily functions. Low levels can cause specific signs.
Vitamin B2 and energy
Vitamin B2 is often associated with energy. Riboflavin contributes to normal energy-yielding metabolism**. This works differently from caffeine: riboflavin is not a pick-me-up, but is involved in the metabolism through which your body gets energy from food.
You can think of it as a link in your cells’ energy factory. Without enough vitamin B2, certain processes may work less efficiently. As a result, feeling low on energy can be one of the signs of insufficient intake.
Other B vitamins also have claims in this area. For vitamin B1, for example: Thiamine contributes to normal energy-yielding metabolism**. If you’d like to read more, also check out the GOYU article about vitamin B1.
What foods contain vitamin B2?
People often ask where to find vitamin B2 because food is usually the best foundation. Fortunately, foods containing vitamin B2 are widely available. Riboflavin is found mainly in animal products, but also in some plant-based foods and fortified foods.
Good sources of vitamin B2 include:
- Milk and yogurt
- Cheese
- Eggs
- Meat
- Fish
- Liver
- Whole-grain products
- Almonds
- Mushrooms
- Leafy green vegetables
- Fortified breakfast cereals or plant-based dairy alternatives
Milk and dairy products are important sources of riboflavin in many diets. If you consume little or no dairy, it’s a good idea to pay attention to alternatives, such as fortified plant-based drinks, eggs, whole grains, nuts, mushrooms and green vegetables.
Vitamin B2 is sensitive to light. Milk in transparent bottles can therefore lose riboflavin when exposed to light for a long time. For this reason, preferably store products rich in B2 in a dark place and follow the storage instructions.
Vitamin B2 deficiency symptoms
Severe vitamin B2 deficiency is uncommon in the Netherlands, but low intake or increased needs can occur. Symptoms of vitamin B2 deficiency are often nonspecific and can overlap with those of other deficiencies.
Possible signs of low vitamin B2 status include:
- Fatigue and feeling low on energy
- Tender spots or cracks at the corners of the mouth
- A red or sensitive tongue
- Dry, flaky skin
- Sensitive skin around the mouth, lips or nose
- A sore throat or sensitive mucous membranes
- Burning or tired eyes
- Sensitivity to light
- Impact on the normal maintenance of red blood cells
- Impaired iron metabolism
Because these symptoms can also have other causes, it is not wise to jump to conclusions. If symptoms persist, it is best to consult a doctor or other professional.
Who is more likely to have a deficiency?
Some people are more likely to have a low vitamin B2 intake or increased needs. This may be due to diet, lifestyle, absorption problems or physical conditions.
It may be wise to pay closer attention to riboflavin in the following situations:
- A very limited diet
- Low intake of dairy, eggs, meat or fortified products
- A vegan diet without proper planning
- Pregnancy or breastfeeding
- Intense exercise combined with low energy intake
- Long-term excessive alcohol use
- Factors that affect absorption in the gastrointestinal tract
- Older age with low food intake
- Specific genetic variations in riboflavin transport
A deficiency in one B vitamin often does not occur on its own. People with low riboflavin status may also have an increased need for other vitamins or minerals. That is why it is important to take a broader look at diet and health.
Vitamin B2 supplement: when is it useful?
A vitamin B2 supplement is not necessary for everyone. If you eat a varied diet and regularly consume foods rich in B2, you usually get enough. However, in some situations, a supplement may help top up your daily intake, for example if your needs are higher or on the advice of a professional.
When choosing a vitamin B2 supplement, consider:
- The dose per tablet or capsule
- Whether you already take a multivitamin or B complex
- Your overall diet
- Any personal health goals
- Medication use or pregnancy
- Advice from a doctor or dietitian if in doubt
Because vitamin B2 is water-soluble, excess is usually excreted in the urine. However, this does not mean that high doses are always necessary or better. More is not automatically better. When it comes to vitamins, getting enough matters most, not taking the maximum.
Would you like to read more about why dosage can be important with B vitamins? Also see the article about too much vitamin B6. You’ll find biotin (vitamin B8) in our vitamins and minerals. Biotin is also in our supplements for energy and vitality, with the exact claim for each product.
Vitamin B2 and the nervous system: what is being studied?
Riboflavin contributes to the normal functioning of the nervous system**. Riboflavin is also being scientifically studied at high doses. These doses differ significantly from normal daily use.
Such research is not a reason to take high doses on your own. If you have symptoms, always consult your GP first.
Conclusion
Vitamin B2, also known as riboflavin, is a water-soluble vitamin with nine approved health claims. Riboflavin contributes to normal energy-yielding metabolism**. Riboflavin contributes to the reduction of tiredness and fatigue**. You can find the full list above.
Vitamin B2 is found mainly in dairy products, eggs, meat, fish, whole-grain products, almonds, mushrooms, and leafy green vegetables. Inadequate levels are uncommon, but may occur with a one-sided diet, increased requirements, a poorly planned plant-based diet, or challenges with absorption.
A vitamin B2 supplement can be a useful addition if you are at increased risk of low intake, but it is not routinely needed by everyone. The foundation is a varied diet that includes enough B2-rich foods.
FAQ
What is vitamin B2?
Vitamin B2, also known as riboflavin, is a water-soluble vitamin in the B complex. Riboflavin contributes to normal energy-yielding metabolism**. Riboflavin contributes to the reduction of tiredness and fatigue**.
What foods contain vitamin B2?
Vitamin B2 is found in milk, yogurt, cheese, eggs, meat, fish, whole-grain products, almonds, mushrooms, leafy green vegetables, and fortified products, among other foods.
What are the symptoms of vitamin B2 deficiency?
Possible signs include feeling low in energy, sore spots at the corners of the mouth, a red tongue, sensitive mucous membranes, dry skin, and sensitive eyes. It may also affect normal iron metabolism.
Do you need a vitamin B2 supplement?
Not always. A varied diet usually provides enough vitamin B2. A supplement may be useful if a need has been identified or on the advice of an expert.
References
Disclaimer: This article is intended for informational purposes only. Nutritional information and supplements are not a substitute for medical advice. If you have symptoms or concerns, always consult a doctor or expert.
**Approved health claim (Regulation (EU) No 432/2012)
