Vitamin B2 or Riboflavin: Benefits and Dietary Recommendation
Vitamin B2, or riboflavin, contributes to the normal functioning of the nervous system. It plays a role in converting nutrients into energy and is involved in the metabolism of iron and red blood cells. It also participates in the metabolism of Vitamin B6 and Glutathione (a detoxifier and antioxidant) and helps protect cells against oxidative stress. Finally, riboflavin promotes the normal functioning of the skin, mucous membranes, and vision.
Recommended Nutritional Intake (per day):
- Infants: 0.4 mg
- Children: 0.8 to 1.4 mg
- Adolescents and Adults: 1.4 to 1.6 mg
- Pregnancy and breastfeeding: 1.6 to 1.8 mg
Natural Sources of Vitamin B2:
Vitamin B2 is mainly found in dairy products, meats, fish, and eggs.
Sources of Vitamin B2 per 100 g:
- Liver: 2 to 10 mg
- Cheeses: 2.9 mg
- Egg: 0.3 to 0.6 mg
- Mushrooms: 0.25 to 0.45 mg
- Yogurt: 0.1 to 0.3 mg
- Meat: 0.05 to 0.5 mg
- Wholemeal bread: 0.06 to 0.16 mg
- Cucumber: 0.6 mg
- Cooked green vegetables: 0.01 to 0.14 mg
Synergia Food Supplements Containing Vitamin B2
- D-Stress®: Vitamin B2: 3 mg (214% of the Recommended Daily Allowance - RDA) per 6 tablets
- D-Stress® Booster: Vitamin B2: 1 mg (72% of RDA) per 1 sachet
- Sérénité Grossesse (Pregnancy Serenity): Vitamin B2: 1.6 mg (114% of RDA) per 1 capsule
- Visentiel: Vitamin B2: 1.6 mg (114% of RDA) per 2 tablets
Increased Needs for Vitamin B2
- Pregnancy
- Vegetarian diet
- Intensive high-level sports
- Weight loss diet
- Smoking
- Alcoholism
In case of supplementation, it is preferable to combine it with magnesium and other B-group vitamins.