Vitamin B2 is one of the water-soluble vitamins. The body cannot produce the representative of the vitamin B complex, also known as riboflavin, itself. For this reason, it is essential that the essential nutrient regularly with their diet. Since riboflavin is found in many animal and plant foods, this is usually not a problem. Nevertheless, it can be useful to take a vitamin B2 supplement in some situations.
Foods with vitamin B2 at a glance
- Riboflavin is found in both animal and plant foods.
- Good plant-based sources include mushrooms, green leafy vegetables, and whole grains.
- Animal suppliers for B2 include cheese, eggs and beef.
- Healthy people do not have to worry about an adequate supply if they eat a balanced diet.
- If the body lacks riboflavin due to an illness, it may be necessary to take a vitamin B2 supplement.
What does the body need vitamin B2 for?
Also known as riboflavin, Vitamin B2 is involved in numerous processes in the body . The vitamin is important for metabolism, red blood cells and vision, among other things.
Apart from that, riboflavin supports e.g. with:
- a normal energy-yielding metabolism,
- the maintenance of normal skin,
- the maintenance of normal mucous membranes,
- normal mental function, and
- the protection of cells from oxidative stress.
Which foods have a lot of riboflavin?
Riboflavin is found in both animal and plant foods. The vitamin is found in whole grain products, some vegetables as well as dairy products, meat and fish, among other things.
Which fruits and vegetables have vitamin B2?
There are some vegetables that contain a lot of vitamin B2. These include green leafy vegetables such as kale and spinach as well as broccoli. Unfortunately, this does not apply to fruit. With only 0.06 milligrams per 100 grams, bananas are still one of the fruits with the highest vitamin B2 content.
Which nuts have vitamin B2?
Nuts are an excellent source of many important nutrients. This also applies to riboflavin, which is found in cashews, hazelnuts and walnuts, for example. Depending on the variety, the B2 content of nuts is around 0.1 to 0.2 milligrams per 100 grams.
How much vitamin B2 is in oatmeal?
100 grams of oatmeal contain around 0.15 milligrams of riboflavin. This is not as much as in foods that are particularly rich in vitamin B2, such as pork tenderloin or eggs. Nevertheless, oatmeal can make a valuable contribution to needs-based supply with this quantity.
Table of selected foods containing vitamin B2 (mg per 100 g)
Meat and fish | |
Eel | 0,32 |
Kipper | 0,25 |
Flounder | 0,21 |
Herring | 0,22 |
Chicken liver | 2,49 |
Veal | 0,27 |
Lamb | 0,25 |
Mackerel | 0,35 |
Beef | 0,26 |
Cutlet | 0,19 |
Pork tenderloin | 0,31 |
Saithe | 0,35 |
Vegetables and mushrooms | |
Broccoli | 0,2 |
Mushrooms | 0,4 |
Kale | 0,2 |
Chanterelles | 0,23 |
Brussels sprouts | 0,13 |
Red peppers | 0,12 |
Spinach | 0,2 |
Boletuses | 0,37 |
Eggs, milk and dairy products | |
Brie | 0,52 |
Buttermilk | 0,16 |
Camembert | 0,56 |
Edam | 0,3 |
Eggs | 0,35 |
Emmental | 0,21 |
Yoghurt | 0,18 |
Low-fat quark | 0,31 |
Parmesan | 0,16 |
Whole milk | 0,18 |
Nuts and seeds | |
Cashew nuts | 0,18 |
Hazelnuts | 0,15 |
Almonds | 0,16 |
Pine nuts | 0,19 |
Pistachios | 0,2 |
Sesame | 0,25 |
Sunflower | 0,26 |
Walnuts | 0,13 |
Legumes and whole grains | |
Peas | 0,27 |
Peanuts | 0,15 |
Oatmeal | 0,15 |
Chickpeas | 0,19 |
Kidney beans | 0,19 |
Crispbread | 0,18 |
Lenses | 0,26 |
Brown rice | 0,09 |
Rye bread | 0,12 |
Soybeans | 0,5 |
Edible bran | 0,51 |
White beans | 0,2 |
Riboflavin: What is important in storage and preparation?
Riboflavin is sensitive to light. To ensure that the vitamin B2 content does not decrease too much during storage, the food should be stored away from light as far as possible . In addition, foods rich in vitamin B2 should be cooked as briefly and gently as possible. Because if you cook them for too long, a large part of the water-soluble vitamin passes into the cooking water.
What is the daily B2 requirement?
According to the DGE (German Society for Nutrition), adult women need 1 to 1.1 milligrams of riboflavin per day. The daily requirement of men is slightly higher at 1.3 to 1.4 milligrams. However, the requirement of women increases during pregnancy and breastfeeding and then also amounts to 1.3 to 1.4 milligrams.1
How can the daily requirement be covered with nutrition?
A dietary deficiency of riboflavin is the exception in industrialized countries such as Germany or Austria. This is because healthy people can normally cover their daily requirement without any problems with a normal diet.
For example, the following are sufficient for an adequate intake of vitamin B2:
- 200 grams of pollock with 300 grams of spinach leaves,
- four medium-sized eggs and 250 grams of chanterelles or
- 50 to 60 grams of chicken liver.
How does a riboflavin deficiency occur?
If there is a riboflavin deficiency, it is usually due to a health problem. In addition to alcohol abuse and eating disorders, various diseases of the liver and intestines as well as certain medications can be considered as causes.
How does a vitamin B2 deficiency manifest itself?
In the long run, a deficiency of riboflavin leads, among other things, to anemia (anemia). In addition, there are problems with the skin and mucous membranes. This can manifest itself with numerous symptoms.
Possible signs of a vitamin B2 deficiency are, for example:
- inflamed and pale skin,
- cracked corners of the mouth and lips,
- a sore tongue and a sore mouth,
- inflamed mucous membranes in the mouth and
- Eczemas.
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Can you ingest too much riboflavin with food?
An overdose with normal foods is practically impossible. According to current knowledge, riboflavin does not cause any side effects even if you take a multiple of the normal daily requirement as a dietary supplement. The body simply excretes the excess with the urine.
- So far, the EFSA, the authority responsible for food safety in the EU, has therefore refrained from setting a maximum daily dose.2
- The German Federal Institute for Risk Assessment (BFR) has also so far refrained from recommending maximum levels for food supplements and fortified foods.3
Who needs a vitamin B2 supplement?
Healthy people usually get enough riboflavin from their diet. In this case, the additional use of a vitamin B2 supplement is not necessary.
The situation is different for members of a risk group . For them, the additional intake as a dietary supplement can be useful to ensure a needs-based supply or to compensate for an existing riboflavin deficiency.
Important to know
Are you not a specialist and have complaints, certain diseases or suspect deficiency symptoms? Then please be sure to consult a doctor to discuss this.
- 1 Deutsche Gesellschaft für Ernährung e.V.: Empfohlene Riboflavinzufuhr (Stand: 2015). URL: https://www.dge.de/wissenschaft/referenzwerte/riboflavin/ (zuletzt aufgerufen am: 26.09.2024).
- 2 European Food Safety Authority: Overview on Tolerable Upper Intake Levels as derived by the Scientific Committee on Food (SCF) and the EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA) (Veröffentlichung: 2024). URL: https://www.efsa.europa.eu/sites/default/files/2024-05/ul-summary-report.pdf (zuletzt aufgerufen am: 26.09.2024).
- 3 Bundesinstitut für Risikobewertung: Höchstmengen für Vitamin B1, Vitamin B2 und Pantothensäure in Lebensmitteln inklusive Nahrungsergänzungsmitteln (Veröffentlichung: 2021). URL: https://www.bfr.bund.de/cm/343/hoechstmengenvorschlaege-fuer-vitamin-b1-vitamin-b2-und-pantothensaeure-in-lebensmitteln-inklusive-nahrungsergaenzungsmitteln.pdf (zuletzt aufgerufen am: 26.09.2024).
