Foods containing vitamin b2. Vitamin B2 (Riboflavin). Pharmaceutical preparations, including B2

25.11.2020

Everyone who is worried about their health should certainly know why vitamin B2 is needed, and in what products it can be found.

This natural pigment is involved in all physical and biochemical processes of the body. Without taking this vitamin, you will not have any good health, no beauty. That is why the question arises where this useful substance is contained. Let's figure out which foods contain vitamin B2.

Features of vitamin B2

This vitamin has several names: B2, lactoflavin, hepatoflavin, verdeflavin, riboflavin (translated as "yellow sugar"). Such a rich variety of names exists because riboflavin was previously obtained from whey, eggs, liver and plant products.

B2 is involved in the formation of blood cells(erythrocytes) and adenosine triphosphoric acid, in the formation of a healthy fetus during pregnancy, and is also important for improving reproductive function.

When using riboflavin in combination with vitamin A, the necessary crushing of epithelial cells of the skin and mucous membranes is ensured, thereby maintaining a healthy stomach, intestines and other digestive organs, genitourinary organs, bronchi, lungs, cardiovascular and central nervous system.

It also contributes correct work thyroid gland, protecting it from external influences, supports the ability of the eyes to see at dusk, to distinguish color scheme, helps in nourishing the vessels and nerves of the retina, reduces the risk infectious disease eye.

B2 promotes the synthesis and helps in the assimilation by the body of other groups of vitamins and minerals: iron (B9), pyridoxine (B6), vitamin K, participates in metabolism and releases the energy necessary for the body from food. Riboflavin helps keep hair and nails healthy.

Important! In some foods, vitamin B is labeled as yellow. food coloring E101.

It enters the body not only with food, but is also synthesized by the intestinal microflora of the body. That is why it is necessary to both monitor the health of the digestive system and treat intestinal disorders in a timely manner.

Proper nutrition is the main condition for obtaining riboflavin. The maximum content of the vitamin can be found in yeast (including brewer's yeast, because they contain vitamins E and PP, as well as zinc, iron, chromium, magnesium, which help riboflavin to be absorbed in the body), liver, kidneys and other by-products, almonds, peanuts and quail eggs. All these products are record holders for the content of riboflavin.

You will find a little less of it in milk, buckwheat and oatmeal, whole grain bread, legumes, green vegetables, fish, beef and chicken. Even less in potatoes, tomatoes, apples, semolina and millet. There are three groups of products, divided by the content of this substance.

In order to maintain in the body the right degree of vitamin, you do not need to constantly consume, for example, liver or almonds. It is enough just to stick to a varied and balanced diet, be sure to eat cereals (buckwheat and oatmeal), vegetables, herbs and berries.

The drinks

If you do not have time or opportunity to have a full meal, then you can get the necessary portion of riboflavin by drinking two glasses of kefir or another fermented milk product.

Useful for the body will be fruit drinks from sea buckthorn, cranberries, currants or rose hips. And sage tea and mint will not only replenish your body with the necessary vitamins, but also help in the treatment of infectious diseases.

The systematic use of cocoa will help children get the required amount of riboflavin.

Let's summarize the data on the content of vitamin B2 in products in a table.

Product	The content of vitamin b2 in 100 g of the product
Yeast	17,6
Liver	2,50−6,52
hemp seed	3,89
kidneys	2,98
Egg powder	1,77
Finished squid meat	1,74
pig heart	1,71
Sour cream	1,59
liver sausage	1,54
Cheese goat	1,20
Almond	0,9
raw eggs	0,8
chicken hearts	0,75
Daikon	0,69
Beef	0,45
Blueberry	0,42
Champignon	0,41
Cottage cheese	0,41
Soya beans	0,37
Milk	0,36
grape juice	0,36
Raw Spirulina	0,35
raw beans	0,34
white mushrooms	0,31
Chanterelles	0,31
Broccoli	0,31
Hard cheese	0,26
Cabbage	0,26
Buckwheat	0,25
Cod	0,23
Lentils	0,21
Raisin	0,19
Blueberry	0,15

How to maximize the benefits of the product

By itself, riboflavin is quite stable, it tolerates thermal effects well.

Even adding acid to food will not harm, but here baking soda, ordinary baking powder or even nicotine smoke can completely destroy the vitamin in a second, because it does not tolerate an alkaline environment, and this must always be remembered.

Another enemy of riboflavin is bright light. That is why products are not recommended to be stored in the sun or in transparent packaging. The best place for storage there will be a refrigerator or a blank cabinet.

When buying packaged milk or a dairy product in a store, it must be taken into account that more than half of the vitamins have already been lost. If you boil or soak a product containing riboflavin for a long time, remember that it tends to turn into water and subsequently drains into the sink with it.

Cereals are best boiled in water, and milk is already poured into the finished porridge.

Deficiency symptoms

So that you do not feel a lack of riboflavin, you must adhere to several rules:

The first sign of a lack of riboflavin is problems with the skin: peeling, dermatitis, boils, oily sheen, jamming, dry lips. There are problems with the eyes: fatigue, lacrimation, conjunctivitis, barley. And sores in the mouth may also appear or the tongue will simply swell.

With a constant lack of vitamin A, a person can develop anemia (problems with the absorption of iron, muscle cramps, pain in the legs, itching of the vulva and pain when urinating). Loss of hair and eyelashes, nervous disorders and depression, constant fatigue are allowed.

Similar symptoms are also observed with a lack of a complex of vitamins B12 (B12), B5 (pantothenic acid), D12 and B1 (aneurin) in the body.

Riboflavin deficiency can develop different reasons: problems with the stomach, intestines, thyroid gland.

A dangerous lack of riboflavin is for children: growth slows down, there are delays in mental, mental and physical development.

Vitamin B2 (riboflavin) is a necessary component to ensure the full functioning of the body. It is important to get it with food, and occasionally replenish the stocks of the necessary substance with the help of pharmaceutical preparations. To do this, you should figure out where vitamin B2 is most contained, and which vitamin complexes guarantee complete absorption of the substance.

Riboflavin is involved in every process in the body. With its lack, various failures and diseases begin. But it is quite difficult to achieve an overabundance if you do not eat meals with a high content of B2 every day.

The role of vitamin B2 in the human body:

important for maintaining carbohydrate and lipid metabolism;
children need for full growth;
without it, it is impossible to properly digest protein and gain muscle mass;
helps the process of hematopoiesis and is involved in the production of other important enzymes such as glycogen (burns sugar);
prevents the formation of blood clots;
facilitates the absorption of fats from the intestines;
speeds up metabolism;
reduces eye strain and improves vision;
in combination with vitamin A helps maintain the beauty and health of the skin, hair, nails;
strengthens sleep;
relieves stress;
prevents the occurrence of mental disorders.

What foods contain the most?

Vitamin B2 is found in many vegetables and fruits. However, among the richest in riboflavin content, animal products predominate. Moreover, in red meat and offal it is more than in fish or chicken.

Record holders in the list of foods rich in vitamin B2 per 100 g:

brewer's and baker's yeast - from 2 to 4 mg;
lamb liver - 3 mg;
beef and pork liver - 2.18 mg;
chicken liver - 2.1 mg;
beef kidneys - 1.8 mg;
pork kidneys - 1.56 mg;
- 1 mg;
almonds - 0.8 mg.

It is important to consider that not all 100% of vitamins are absorbed from simple foods. Some of them are lost during heat treatment, and some - in the process of growing animals, poultry, fish, crops for mass food production.

Other Foods Rich in Vitamin B2

One way or another, vitamin B2 is part of many foods, but not all foods are rich in riboflavin in sufficient quantities. To provide the body with the necessary amount of B2, you should pay attention to additional products.

Here are more food groups with vitamin B2 content at a concentration of 0.1 to 0.5 mg per 100 g:

Vegetable oils- grape seed, almond, wheat germ. It is important to use unrefined products. Butter of animal origin is also rich in the vitamin.
natural juices from vegetables and fruits. Lots of B2 in grapes.
nuts- , cashews, pecans, pistachios and brazil nuts.
Porridges and cereals- buckwheat, rye, wheat. When choosing flour, give preference to whole grain or coarse grinding, but not the highest grade.
Cabbage all varieties, and green salad and spinach rich in vitamin B2.
Dried fruits- figs and dates.
Milk products. 100 g of high-quality cottage cheese and hard cheese contains 1/5 of the daily dose of the vitamin. But in yogurt and kefir it is not so much.

If you follow the principles proper nutrition, then to a greater extent you can provide your body with the necessary amount of B2.

The daily norm of vitamin B2 and the rules for assimilation by the body

For the full functioning of the body, you need to take a certain amount of vitamin per day:

women- 1.8 mg;
pregnant- 2 mg;
breastfeeding mothers- 2.2 mg, in some cases up to 3 mg;
children and newborns- from 2 mg to 10 mg;
men- 2 mg.

For the full assimilation of riboflavin, additional trace elements are required -, copper and. They are found in meat and offal, so liver and other meat ingredients are considered better sources of riboflavin.

The best pharmacy complexes with vitamin B2

Riboflavin is included in most multivitamin preparations, and is also available in mono-products - ampoules and tablets. They are most often prescribed for the treatment of diseases, when it is necessary to increase the dose of the enzyme tenfold. It is impossible to use such forms without the advice of a doctor.

In the optimal amount, the vitamin is contained in the complexes, Vitrum. Special male and female preparations, for example, Men's Formula or Complivit Perinatal for pregnant women, also contain the correct dosage of the enzyme.

Vitamin B2 should be present in the optimal amount in the diet of every person and especially a growing baby. To maintain the required amount of riboflavin in the body, it is not enough to be limited to animals alone and herbal products. It is also important to select proven, popular vitamin complexes with vitamin B2, after consulting with your doctor first.

Vitamins are essential for the health of every person. Without them, our body will not be able to perform many of its functions. In this article, we will talk about vitamin B2 (another name is riboflavin).

According to , it refers to . This substance is essential for blood, metabolism, and skin. About what its deficiency can lead to and in which products it is contained, read below.

Why do you need vitamin B2, or riboflavin?

Its main function is to help the body digest food and then convert it into energy. It helps to digest food so that it becomes "fuel" for a person. In other words, vitamin B2 is important for metabolic processes.

What else is useful:

Stimulates brain activity.
Balances the mental state.
Prevents thyroid diseases.
Improves appetite, sleep, controls temperature changes in the body.
Vitamin B2 is essential for cancer prevention.
Maintains the necessary level of collagen, which affects the duration of youthful skin.
Prevents the development of glaucoma and cataracts.
Treats and prevents migraines.
Great for prevention anemia.

Where is vitamin B2 found? In fact, in a variety of products, therefore, among those who eat properly and diversified, a deficiency of this substance is rarely diagnosed.

A large amount of the vitamin is found in yeast. Slightly less riboflavin in the liver (beef, chicken, veal). In addition to the liver, it is recommended to use other offal, for example, chicken heart and kidneys.

The vitamin also contains:

cabbage;
, corn, ;
, ;
turnip;
and cereals;
rye;
, cream, cheese, milk;
meat (chicken, veal, beef, pork, lamb);
bitter chocolate;
bran.

To get the required dose of this substance, it is enough to eat 100 grams of cheese or cottage cheese daily, as well as drink kefir in the amount of one and a half glasses.

The main thing is to provide proper diet so that the necessary element enters the body.

Watch for symptoms. For example, if a person has chapped lips in old age, then you need to increase the consumption of foods containing the necessary substance, adding to this the use of brewer's yeast or almonds during the week.

If it is problematic to purchase these products, or for some reason it is impossible to use them (for example, due to allergies), you can change them to beef or pork liver, kidneys or heart. In addition to adjusting nutrition, in some cases, the doctor prescribes riboflavin in the form of a drug (in tablets).

Why can vitamin B2 be deficient? First of all, due to the presence of certain diseases (for example, problems with the thyroid gland). In addition, this substance can be destroyed as a result of taking certain medicines, in particular - hormonal drugs, including birth control pills.

Boric acid also has a destructive effect on this element, and it is present in many household chemicals, for example, in washing powder.

Since vitamin B2 is water soluble, cooking in an open pot and then draining the water will result in the loss of a large amount of this substance.

It is also important to remember that it is sensitive to light. Therefore, if you leave the meat to defrost for several hours, not in a dark place, then the loss of this element will be significant.

It is important to consume enough of this vitamin during pregnancy. What for? The fact is that it is useful for the proper development of the brain of an unborn child.

About deficiency and possible side effects

As you already know, vitamin B2 is found in many foods, so rare people suffer from a lack of it. If you adjust your diet, then this problem will not arise. And, nevertheless, the elderly, as well as those who are prone to bad habits (especially alcohol), are at risk.

In these cases, the substance is poorly absorbed by the body, and symptoms may appear that indicate its deficiency:

A state of fatigue, weakness.
Problems with the gastrointestinal tract.
Throat swelling, pain.
The appearance of cracks and sores in the corners of the lips.
Swelling of the tongue, changing its shade to purple.
Increased sensitivity of the eyes to light.
Violated metabolic processes.
Increased irritability.
Inflammatory processes in the face, especially around the nose.

Usually, drugs that are prescribed for a deficiency of this vitamin are well tolerated. But with uncontrolled intake of vitamin B2 (exceeding the dosage and duration of the course), harm to health is possible.

What are the symptoms testify about overdose:

sensations of itching, burning, tingling;
photosensitivity;
orange tint of urine;
feeling of numbness in the arms and legs.

Therefore, it is still not possible self-medicate? In this way, you can upset the balance of all B vitamins in the body. Be sure to consult your doctor before taking riboflavin for medicinal purposes.

So, in order not to suffer from vitamin B2 deficiency, you need to eat right. What products contain this substance? In very many, but most of all - in the liver and other offal.

It would seem that in our enlightened time, everything is known about vitamins. But there are individual representatives of this group of useful and vital substances, which should be looked at more closely. One such surprising exception, undeservedly neglected in contrast to its more eminent brethren in the group, is vitamin B2, better known as "riboflavin".

The origins of its mystery and lack of knowledge stretch from the moment of its discovery as a substance in the last quarter of the nineteenth century. But it wasn't until the 1930s that vitamin B2 was separated from its counterpart B1 into a heat-resistant molecule called lactoflavin. Later, scientists managed to synthesize an artificial substance, which received its modern international name for the vitamin - "riboflavin".

Vitamin B2 is poorly soluble in alcohol or water, can be destroyed under the influence of light or an alkaline environment, but it tolerates acidity and heat well up to high temperatures without destroying the structure. The Importance of Vitamin B2 Taking active participation in a variety of biochemical processes, for the state of human health is difficult to overestimate. At the same time, the body is able to independently synthesize biologically active form riboflavin in tissues and organs such as the liver, kidneys or intestines with healthy microflora.

Unfortunately, the body's need for riboflavin often significantly exceeds its own production. For example, the demand increases significantly when severe stress or high physical exertion, as well as during pregnancy and during breastfeeding. The condition of hair, nails and skin depends on the correct concentration of vitamin B2 in the body. That is why riboflavin is sometimes called the "vitamin of beauty" or "vitamin of youth." A lack of a substance can lead to the appearance of such defects in nails or skin as various roughness, bumps, cracks, small ulcers.

Metabolism

But besides such obvious external manifestations, even more significant are not so noticeable, but no less important processes in the body, such as metabolism and cellular respiration, hematopoiesis and wound healing, regulation of the state nervous system or color vision acuity. All these functions of our body, one way or another, are associated with the participation of riboflavin in complex chemical and biological interactions. The most important role is played by riboflavin in the reactions of converting fats and carbohydrates into energy and muscle activity. Therefore, the maximum consumption of the substance occurs just during active sports or heavy physical exertion.

The role of this substance in the formation of a person's temperament, his activity and vigor, in his reactions to stressful conditions is very interesting, but still little studied. It is only known that with a large expenditure of energy, including mental, the body requires a huge amount of vitamin B2 to participate in the processes of producing adrenaline and other hormones associated with stress.

For eye health

The important role of vitamin A for the eyes is well known. But few people know about the significance of another important substance - riboflavin, which is involved in the formation of visual pigment. Today, pharmacology produces eye drops that help maintain the brightness of perception and the contrast of color vision, which affect the restoration of the ability to see in the dark or during sudden changes in light. Lack of vitamin B2 (and eye drops will restore its balance), increases eye fatigue, reduces the natural protection against the harmful effects of ultraviolet radiation on the retina. That is why eye drops, which include this substance, are recommended today by the associations of ophthalmologists in many countries.

Daily rate

As for the daily requirement and dosage of riboflavin, this is an ambiguous question due to the multiplicity and variety of influencing factors. The dosage depends on gender, weight and age, psycho-emotional state or degree of physical activity, tobacco and alcohol addiction, medication, working conditions, climatic and other factors. Pregnant or breastfeeding women, as well as women taking hormonal contraceptives, need an increased dose.

Therefore, all the figures given should be considered solely as fact-finding, and not advisory information. For all questions of dosage, you should consult with a dietitian or other qualified specialist. The norms and daily dosages in different sources are different, but for men (1.5-3.0 mg) the dosage is slightly higher than for women (1.3-2.3 mg). Do not confuse daily norms with therapeutic or single doses, which can be several times larger. A single dose of vitamin B2 can reach 10 mg, and the daily dose for adults is 50 mg and, accordingly, up to 20 mg for children, depending on their age.

Excess

An overdose of riboflavin is considered so rare and insignificant in its consequences that some sources even take it upon themselves to assert its impossibility. Indeed, there are usually no visible pathological changes, with the exception of mild itching or other quickly passing allergic reactions, as well as the possible staining of urine in saturated yellow. This is due to the theoretical impossibility of the accumulation of vitamin B2 by the body due to rapid excretion through the kidneys. However, common sense suggests that not everything is unambiguous in such complex system, like the human body, and therefore you should not try to check it for yourself.

deficit

But the symptoms of a lack (deficiency) of vitamin B2 are quite common, sometimes taking the most unexpected forms:

Decreased immunity and decreased resistance to infections
Inflammation of the mucous membranes of the eyes (conjunctivitis), photophobia and tearing, drop in capillary tone
Inflammation of the mucous membranes of the mouth (stomatitis), cracks and sores in the corners of the lips (angular cheilitis or "jamming"
Inflammatory skin diseases, hair loss, nail deformity
General weakness and dizziness, headaches and sleep disturbance, anxiety
Disorder of the gastrointestinal tract, loss of appetite, weight loss
Anemia due to insufficient absorption of iron, purple staining of the tongue
Weakening of the thyroid gland and hormonal disruptions, depression
Functional disorders of the central and peripheral nervous system
Lagging in the growth and development of children, slow mental reaction.

The cause of vitamin B2 deficiency can be a disease of the digestive system and gastrointestinal tract, long-term use of chemical drugs, tobacco or alcohol abuse, work in hazardous chemical production, as well as the lack of a sufficient amount of meat, dairy, sour-milk products in the diet. It should also be remembered that riboflavin is a substance that is unstable to the effects of an alkaline environment.

main sources

Considering all of the above, a completely natural question arises - where does the body get the required amount, what natural sources exist and how to compensate for the natural losses of the much-needed, but too easily excreted riboflavin? Obviously, to meet the body's need for vitamin B2, it is necessary to have in the diet a sufficient amount of protein foods - meat and dairy, as well as nuts, legumes and grains.

What foods contain vitamin B2: It is sufficient in eggs, beef, lamb, pork and various offal, such as kidneys, liver, brains, heart and offal - all of these are the main sources that contain sufficient amounts of riboflavin.

Sources of this vitamin are nuts:

almond
hazelnut
pistachios
as well as all kinds of cereals, bran and products from them, for example, cereals.

Riboflavin is found in many plant foods:

in wholemeal flour
beans
peas
beans
corn
sweet pepper
and cauliflower
green onions
spinach
asparagus
turnip greens and parsley.

Vitamin B2 is present in some plants, including medicinal ones:

in ordinary and chokeberry
wild rose
ginseng
blueberries
sea buckthorn
dandelion and sage
chicory
red clover
alfalfa
oregano
in cat and peppermint
hops
horsetail
gerbil
fenugreek
nettle mullein
fennel seeds.

The primary role in supplying the body with riboflavin belongs to dairy and fermented milk products. These are natural milk, kefir, fermented baked milk, curdled milk, acidophilus, ayran and whey, as well as cottage cheese and cheese. Here it would be appropriate to recall the heat resistance and photophobia of vitamin B2. Therefore, you can safely heat or boil dairy products without much loss of them. useful properties, but it is strongly not recommended to keep and store in a transparent container in the light. So, milk in the light in two hours loses half of the contained riboflavin, which is very sensitive to ultraviolet radiation. The same applies to other foods rich in vitamin B2, such as yeast bread or cheese with nuts - it is better to store them in a dark place.

How to keep riboflavin in foods

If we consider the cooking process, then from the point of view of the safety of riboflavin, some features must also be taken into account. The following stages of food preparation can lead to a large loss of a vitamin:

long-term frozen storage
fast defrosting
prolonged soaking or rinsing
draining broths during the cooking process.

It is better not to defrost frozen foods, but immediately immerse them in boiling water, thereby reducing the time they spend in light that is destructive to riboflavin. Meat and other products containing riboflavin are best thawed, for example, on the bottom shelf of the refrigerator or wrapped in foil to exclude light exposure.

For storage of products containing vitamin B2, do not use glass jars or clear plastic containers. Vegetables and fruits should be dried in the shade, not in direct sunlight. It is better not to boil pasteurized milk due to the already small proportion of the remaining riboflavin.

Porridge can be boiled in water, then adding warmed milk. Curdled milk from natural milk should be cooked in a cool dark place or in an opaque dish. When cooking peas or beans, almost all of the riboflavin goes into a decoction, so it's best not to drain it. Despite the presence of riboflavin in green vegetables, for better absorption, it is still better to boil or stew them, but always with the lid closed. And vitamin preparations, which contain B2, are best taken with meals or immediately after meals, that is, not on an empty stomach.

By following all the above recommendations, you can save the maximum amount of trace elements and vitamins in products, including such capricious and unstable ones as riboflavin. Otherwise, it makes no sense to spend money in the store for a purchase. useful products, then to destroy all their usefulness in the process of storage or cooking. In addition, the content useful substances and trace elements in products sold in stores, to put it mildly, does not stand up to criticism from the very beginning. It is better to buy food products containing riboflavin from trusted private traders in villages or villages. Especially products such as meat and milk are preferable to buy in pairs, and not after long-term storage in freezers at food bases.

For youth and beauty

Riboflavin is a vitamin not only for health, but also for youth and beauty. The lack of riboflavin in the body often does not manifest itself in any way, but imperceptibly reduces life expectancy. It is well known that the health and general condition of the human body directly depend on the quality of its nutrition. If there is a desire and need to be healthy, to have a clean, smooth skin, healthy, beautiful, well-groomed nails and hair, expressive eyes, you should definitely make sure that the diet always contains foods rich in riboflavin, and eye drops and vitamin complexes are at hand.

Vitamin B2 (riboflavin) is one of the most important water-soluble elements for humans, an activator of biological processes. This compound is poorly soluble in alcohol and water with an elevated pH level, and is stable in an acidic environment. Riboflavin is destroyed by exposure to sunlight and alkali.

Functions of vitamin B2 in the body:

Increases and accelerates metabolic processes in the body;
Participates in protein, carbohydrate and fat metabolism;
Necessary for the formation of blood antibodies and bodies;
Promotes cell growth and respiration;
Oxygenates the cells of the skin, nails and hair;
Improves vision, prevents the development of cataracts;
Has a positive effect on the mucous membranes of the digestive tract;
Accelerates the activation of pyridoxine (B6) in the body.

With the help of vitamin B2, skin diseases, sluggish healing wounds, eye diseases, disorders of the gastrointestinal tract, diabetes, anemia and cirrhosis of the liver are treated and prevented.

Riboflavin was isolated from the B group of vitamins in 1933 as a heat-resistant element from a yellow-colored substance.

Sources

Vitamin B2 is found in various foods.

plant sources

Bread;
Yeast;
Vegetables - green leafy;
Cereals - oatmeal, buckwheat;
Legumes - green peas;
Cereal crops - shells and germs.

Animal sources

Meat;
By-products - kidneys, liver;
Fish;
Egg white;
Dairy products - cheese, milk, pressed cottage cheese, yogurt.

Daily rate

The daily requirement for riboflavin increases with age (exception elderly age), increasing physical activity and taking oral contraceptives. Alcohol contributes to the deformation of the mechanism of absorption of riboflavin, so people who abuse alcoholic drinks need additional vitamin supplementation.

Vitamin B2 is given orally (in tablets, powders or dragees) or as injections and eye drops. The course of treatment for different age groups is a month or a half, depending on the state of the body.

For kids

From 0 to 6 months - 0.5 mg;
From 6 months to a year - 0.6 mg;
From one to three years - 0.9 mg;
From 4 to 6 years - 1.0 mg;
From 7 to 10 years - 1.4 mg.

For men

From 11 to 14 years old - 1.7 mg;
From 15 to 18 years - 1.8 mg;
From 19 to 59 years old - 1.5 mg;
From 60 to 74 years - 1.6 mg;
From 75 years and older - 1.4 mg.

For women

From 11 to 14 years old - 1.5 mg;
From 15 to 18 years - 1.5 mg;
From 19 to 59 years old - 1.3 mg;
From 60 to 74 years - 1.5 mg;
From 75 years and older - 1.3 mg;
Pregnant women - +0.3 mg;
Nursing - + 0.5 mg.

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Signs of shortage

A reduced content or absence of riboflavin in the body leads to the development of hyporiboflavinosis, which eventually develops into ariboflavinosis, which is characterized by damage to the skin, mucous membranes of the mouth, nervous system and organs of vision.

With a lack of vitamin B2, there are:

Decreased appetite and body weight;
General weakness and headaches;
Burning sensation on the skin;
Cutting in the eyes and impaired visibility in the dark;
Pain in the corners of the mouth and lower lip.

A long-term deficiency of this element in the body leads to sad consequences: acne stomatitis, inflammation of the mucous membranes of the oral cavity, seborrheic dermatitis of the labial folds and nose, hair loss and skin lesions, digestive disorders, conjunctivitis, mental retardation, and growth retardation.

Hypovitaminosis of this element in the body primarily affects the state of the brain tissue, as well as the absorption of iron and the state of the thyroid gland.

Effects

Vitamin B2 is consumed very quickly in the human body, as a result of which daily replenishment of this element is mandatory. To prevent the occurrence and development of diseases against the background of a lack of riboflavin, you should try to keep as much vitamin B2 in food as possible or fill the daily requirement by taking vitamin complex preparations.

A long-term deficiency of riboflavin leads to the following consequences:

Burning pains in the legs;
Keratitis and cataract;
Stomatitis and glossitis;
Anemia and muscle weakness.

Overdose

An excess of riboflavin in medical practice is a rare case, and its excessive introduction into the body does not have any unpleasant consequences, except for itching, numbness and slight burning, but these symptoms quickly disappear.