Vitamin B2 - what products contain. Functions of vitamin B2 in the body. What is the Daily Value of Vitamin B2 for Adults and Children

Vitamin B2 is an excellent tonic, it is deservedly called the energy vitamin. Riboflavin is present in high concentrations in brain cells and helps to maintain the health of nerve cell membranes, that is, myelin, and also communicates between these cells.

Do you have dry, cracked skin? Do you suffer from poor concentration and fatigue? Pay attention to vitamin B2. Such symptoms express its lack!

What is vitamin B2 (riboflavin) used for?

Those who are constantly experiencing mental or physical need especially much riboflavin, which contributes to the release stress hormones such as adrenaline from the adrenal cortex.

Riboflavin is an important component of two enzymes that help convert carbohydrates and fats into energy.

Vitamin B2 (riboflavin It is a kind of engine of the body. It relentlessly stimulates energy production in the cells of the body. If you are engaged in or physical labor, a large amount is spent riboflavin.

Riboflavin It also helps to turn the received energy into muscle activity. This vitamin also plays an important role in anabolic processes, when elastic muscles are created from protein. The energy and temperament of a person depend on it.

Dr. Bruce Makler of the University of Washington believes that riboflavin extremely important in preventing miscarriages.

Consequences of deficiency

As a result of malnutrition, two-thirds of the population of Western countries suffer to a greater or lesser extent from lack of riboflavin. This is especially true for old and elderly people, of whom almost every second person constantly lacks riboflavin in blood.

Vitamin B2 in the structure of prostatic groups (FAD and FMN) is part of numerous redox enzymes called flavin. They intensify metabolic processes in the body, participating in tissue respiration and ATP synthesis, keto acid transformations, oxidation of higher fatty acids and other redox processes necessary for cell energy supply.

Flavin enzymes also include monoamine oxidase (MAO), which controls the metabolism of biogenic amines and neurotransmitters and, consequently, affects the functions of the nervous system and its higher divisions.

Vitamin B2 performs antioxidant functions, takes part in hematopoiesis, contributing to an increase in the level of hemoglobin and red blood cells. Improves eye function(helps to increase the susceptibility of colors and dark adaptation), therefore it is recommended for:

Vitamin B2 applies to:

• cardiosclerosis,
• thyrotoxicosis,
• chronic hepatitis and other liver diseases (activates its detoxification function),
• chronic colitis and enterocolitis,
• long-term non-healing wounds and ulcers,
• radiation sickness,
• asthenia,
• for persons working with toxic substances, including heavy metals.

Flaw vitamin B2 in humans leads to the following problems:

• causes negative changes in the nervous system (cerebral cortex, autonomic nervous system), blood capillaries (their lumen expands, tone decreases, blood flow through them is disturbed);
• anemia develops;
• protein digestibility decreases;
• growth slows down sharply;
• painful cracks develop in the corners of the mouth (“jamming”);
• the mucous membrane of the oral cavity and tongue becomes inflamed, which acquire a bright color and become swollen;
• the mucous membrane of the eyelids and cornea becomes inflamed, there is pain and burning in the eyes, lacrimation, photophobia;
• performance decreases;
• fragility increases and;
• dermatitis develops.

Anyone who cares about their health should know what vitamin B2 is for, what foods it contains and what it is.

It is a natural pigment, soluble in water, participating in almost all physiological and biochemical processes of the body. Simply put, without it it is impossible to achieve either good health or beauty.

Properties of vitamin B2

There are several names for this vitamin: B2, G, lactoflavin, hepatoflavin, verdeflavin, riboflavin. The latter is used more often, meaning "yellow sugar".

Initially, the vitamin was isolated from whey, eggs, liver, plant products, hence the many different names.

Initially, it was isolated from whey, eggs, liver, plant products, hence the many different names.

It is vitamin B2 that gives the yellow color to the urine. Its too saturated shade should alert - for some reason, the body removes riboflavin.

Vitamin B2 is essential for the formation of red blood cells - erythrocytes, ATP (adenositriphosphoric acid), the formation of a healthy fetus during pregnancy, normal growth, the formation of reproductive function.

Together with vitamin A, it ensures the division of epithelial cells of the skin and mucous membranes, maintaining the health of the stomach, intestines and other organs of the digestive system, urinary organs, bronchi, lungs, as well as the cardiovascular and central nervous systems.

Promotes the proper functioning of the thyroid gland, protects it from various adverse effects. It supports the ability of the eyes to see well at dusk, to distinguish colors, helps to nourish the vessels and nerves of the retina, and reduces the risk of inflammatory eye diseases.

Riboflavin promotes the synthesis and absorption of other important vitamins and minerals: iron, folic acid (B9), pyridoxine (B6) and vitamin K, is involved in protein, fat and carbohydrate metabolism, releases energy from food. Helps keep hair and nails healthy.

Note! Vitamin B is found in some foods as a yellow food coloring under the code E101.

Vitamin B comes not only with food, but is also synthesized in the body by intestinal microflora. Therefore, it is so important to monitor the health of the digestive system, to treat intestinal disorders in time.

Foods with vitamin B2

Proper nutrition is the main way to get riboflavin. Yeast, liver, kidneys and other offal, almonds, peanuts, quail eggs are the richest in them. These products can be considered champions in terms of B2 content.

Slightly less vitamin B contains dairy products, buckwheat and oatmeal, whole grain bread, legumes, green vegetables, fish, beef, chicken. But in potatoes, tomatoes, apples, semolina, millet it is very small.

High level

High level - from 0.44 to 4 mg per 100 g of the product. The list of products includes brewer's and baker's yeast, liver, kidneys and other by-products, wheat germ, sunflower seeds, sesame seeds, almonds, peanuts, quail and chicken eggs, mushrooms, chanterelles.

Average level

The average level is from 0.1 mg to 0.4 mg. Such products include processed and hard cheeses, sea fish, corn, brown rice, broccoli, white cabbage, cauliflower, asparagus, spinach, parsley, dill, green onions, buckwheat.

As well as lentils, oatmeal, whole grain bread, cottage cheese, whey, kefir, milk, rose hips, cranberries, pine nuts, walnuts, hazelnuts, beans, peas, figs, dates, beef, lamb, chicken, rabbit, pork, dark chocolate .

Low level

Low level - 0.02 to 0.08 mg. Available in such products: white rice, turnips, carrots, apples, millet, semolina, tomatoes, potatoes, tomatoes, mayonnaise.

To maintain the proper level of vitamin B2 in the body, it is not necessary to lean only on the liver and almonds. Nutrition should be varied and balanced, be sure to include cereals, especially buckwheat and oatmeal, vegetables, greens, berries.

It is advisable not to abuse refined foods, alcohol and carbonated drinks.

Additional vitamin complexes must be selected individually, carefully studying the composition.

Sometimes active or excipients - modified starch or dyes cause allergies.

Drinks containing vitamin B2

When there is no time or opportunity to cook a full meal, you can get the norm of riboflavin by drinking two glasses of kefir or other fermented milk drink.

It is useful to prepare vitamin fruit drinks from sea buckthorn berries, cranberries, currants or rosehips and replace them with the usual coffee or cola.

Not only does sage and peppermint tea soothe and treat inflammatory conditions, it also supports riboflavin levels in the body.

Regular consumption of cocoa will help children get the necessary vitamin.

How to save vitamin B2 in foods

Vitamin B2 is a fairly stable substance, it tolerates heat treatment well.

Adding vinegar and sour sauces to dishes will also not cause much harm, but baking soda or baking powder can destroy riboflavin in a minute completely - it does not tolerate an alkaline environment, this must be remembered.

Bright light is another enemy of vitamin B2, products containing it should not be left in the sun and stored in transparent packaging. The refrigerator or dark closet is the best place to source riboflavin.

When buying milk and dairy products in the store, it is worth remembering that packaged in bottles, it loses more than half of vitamin B2. During cooking and prolonged soaking, vitamin B2 passes from food into water and, together with it, flows into the sink.

To prevent the destruction of vitamins, cereals and vegetables are best cooked under a closed lid, meat, fish, offal stew or bake. Frozen foods are best cooked immediately, without defrosting.

Porridge is best boiled in water, and milk is added to the finished dish - when heated, it loses almost half of vitamin B2.

How much vitamin B2 is needed, in what foods it is contained, it will be useful to know in order to properly organize nutrition.

Need for vitamin B2

Riboflavin does not accumulate in the body - the amount that is synthesized by the intestines is not enough for the needs of the body. To avoid vitamin B2 deficiency, you need to eat foods that contain it.

A person needs riboflavin while in the womb, after birth this need increases every year. Daily consumption rates depend on age, health status, lifestyle.

Daily requirement for vitamin B2 depending on age:

1. From 0 to 6 months - 0.5 mg;
2. 6 months - 1 year - 0.6 mg;
3. 1 - 3 years - 0.9 mg;
4. 3 - 6 years - 1.0 mg;
5. 6 - 10 years - 1.4 mg;
6. 10 - 14 - 1.7 mg;
7. 14 - 18 - 1.8 mg;
8. 18 - 59 - 1.5 mg;
9. 59 - 74 - 1.6 mg;
10. 74 years and older - 1.4 mg.

During pregnancy, lactation, vitamin B2 requires 0.5 mg more than usual.

Its consumption is increased during stress, colds and inflammatory diseases, strong physical exertion, regular alcohol consumption, and smoking.

It is generally accepted that women need slightly less vitamin B than men. In part, this opinion is supported by doctors, referring to the more difficult physical working conditions, stress, and the presence of bad habits in the strong half of humanity.

However, women are equally prone to the same problems, and pregnancy, lactation, hormonal fluctuations increase the consumption of vitamin B2 even more.

Vitamin B2 deficiency

In order for the body not to experience vitamin hunger, several conditions must be met:

The body does not accumulate riboflavin, a short-term overdose can occur only when using vitamin preparations, but it does not lead to any serious consequences. Excess riboflavin is regularly excreted from the body in the urine.

Its deficiency, especially a long one, is much more serious.

The first sign of B2 deficiency is skin problems: increased peeling or greasiness, dermatitis, boils, irritation and cracks in the corners of the mouth (jamming), dry lips.

Eye problems: fatigue, lacrimation, conjunctivitis, inflammation of the eyelids, frequent stye. A lack of vitamin B2 gives out a bright red swollen tongue, sores in the mouth.

With a systematic deficiency (ariboflaminosis), persistent anemia develops - iron ceases to be absorbed, muscle cramps appear, legs begin to hurt, itching of the external genital organs and discomfort when urinating.

Possible loss of hair and eyelashes, often overtaken by nervous disorders and depression, unreasonable physical fatigue.

Vitamin B2 deficiency occurs for many reasons: if there are problems with the stomach, intestines, thyroid gland, hyporiboflaminosis is natural, in these cases a comprehensive examination is required.

Important to remember! Vitamin B2 deficiency leads to the use of antagonist drugs, that is, incompatible with it: sulfonamides, contraceptives, diuretics.

Alcohol and strong coffee literally kill vitamin B, highly carbonated drinks also work.

The lack of proper nutrition, especially the passion for hungry sheets, is also a common cause of hyporiboflavinosis.

The most dangerous thing is the lack of riboflavin for children: growth slows down, mental, mental and physical development suffers.

Preparations containing vitamin B2

Chemically pure riboflavin is a yellow bitterish powder. It is produced in tablet form, in solutions for injection, in the form of eye drops.

Separately, vitamin B2 is rarely found in tablets, more often it is part of complex dietary supplements that combine B vitamins and trace elements.

An indispensable condition for the effectiveness of vitamin preparations of vitamin B2 is intake with food, ideally, along with the products in which it is contained.

Brewer's yeast

The most physiological complexes containing brewer's yeast - they have a completely natural composition, subject to the indicated dosage, you can not be afraid of side effects.

As part of brewer's yeast, vitamin B2 is combined with iron, zinc, chromium, magnesium, vitamins E and PP, which contribute to better absorption of riboflavin, helping to gently and effectively solve health problems.

Prescribe a drug for skin problems of a different nature- increased fat content, seborrhea, dryness, frequent inflammation, dermatitis, the appearance of early wrinkles.

The results of taking brewer's yeast include the following changes:

• the chromium contained in the preparation helps to regulate carbohydrate metabolism and other types of metabolic disorders;
• the work of the digestive tract is improving;
• stabilizes the state of the nervous system;
• eye fatigue is reduced;
• hair and nails become stronger;
• the deficiency of vitamins, minerals and amino acids is replenished, general well-being improves.

You can take dietary supplements with brewer's yeast not only as a therapeutic, but also a prophylactic agent: nervous and physical overload, malnutrition.

Contraindications to taking yeast: age under three years, fungal diseases, hypersensitivity and severe kidney disease. Pregnant women can use the drug after consulting a doctor.

Injection

Riboflavin mononucleotide is available in ampoules, intended for intramuscular and intravenous injections. The composition includes pure riboflavin dissolved in distilled water.

The drug is prescribed:

The advantages of the solution are that it enters directly into the muscles, bypassing the stomach, is absorbed completely and has practically no contraindications, except for increased sensitivity.

With simultaneous use with antibiotics, especially tetracycline, doxycycline, the effect of riboflavin is reduced. You can not use vitamin B2 with stremomycin.

The daily intake of vitamin B2 solution is 1 ml- the contents of one ampoule. With an overdose, itching is possible, with a regular or significant overdose - a rash.

Eye drops

An aqueous 0.01% solution of vitamin B2 is intended for topical use in diseases of the retina, eye cornea, conjunctivitis, frequent styes, visual impairment in hypertension or diabetes mellitus.

Although vitamin B2 preparations are sold without a prescription, you can not use them on your own, without a doctor's prescription is still impossible. It is necessary to make sure that there are no contraindications, to undergo an examination, otherwise taking a useful remedy may be wasted or harmful.

By reducing the risk of hyporiboflaminosis, you can maintain fresh skin, healthy hair, and delay aging and health problems for a long time.

Not much is needed for this: make sure that the menu always contains foods containing vitamin B2 in the required amount, cook and store them correctly, do not abuse coffee and alcohol, and do not smoke.

From this video, you can learn for yourself information about the B vitamins, in particular B2, and their lack in the body.

This video will introduce you to the most important information about vitamin B2.

This video provides you with information about the role of vitamin B2 in the body, the reasons for its lack.

Vitamin B2 is not only a beauty vitamin that affects the condition of the skin, hair and nails, but also participates in many processes in the body, our health depends on it at any age.

Description of Vitamin B2 (Riboflavin):
Riboflavin (vitamin B2) is a yellow bitter crystalline substance, a water-soluble vitamin that plays an important biological role in maintaining and strengthening a person. It is found in products of both plant and animal origin. This vitamin is resistant to high temperatures, but unstable to light. That is, products that are in the light for several hours quickly lose riboflavin, and in products that have undergone thermal processing (boiling, stewing, baking), it is practically not destroyed.
In the list of nutritional supplements, vitamin B2 is indicated by the code E101. This food additive is harmless to the body and is used as a yellow dye.
The pharmaceutical industry produces riboflavin preparations, which are used as prescribed by a doctor for a lack of this vitamin, as well as for certain diseases of the liver, gastrointestinal tract, eyes, skin and other diseases.

Why does the body need vitamin B2 (riboflavin):

• Derivatives of vitamin B2 are part of many redox enzymes that are involved in a large number of processes in the body, including the oxidation of fatty acids and some highly toxic substances.
• Like most, riboflavin plays a huge role in strengthening the immune system.
• Vitamin B2 is necessary for hematopoiesis, is involved in the production of erythrocytes (red blood cells) and the production of hemoglobin.
• Takes part in the work of the nervous system, is necessary for the normal functioning of the brain.
• Riboflavin is essential for human reproductive function as well as for the regulation of thyroid function.
• This vitamin is important for maintaining good vision and preventing many eye diseases.
• The condition of the skin, as well as nails and hair, depends on the amount of vitamin B2. That is why riboflavin is considered a vitamin of beauty and youth.
• The rate of healing of damaged tissues, among many factors, is also affected by a sufficient intake of riboflavin.
• Vitamin B2 is very important for the normal growth and development of the child's body.

Daily requirement for vitamin B2 (riboflavin):
The daily need for vitamin B2 depends on many factors: gender, age, physical and psychological stress, the presence of bad habits and diseases, taking medications, and so on. As a rule, the need for men in riboflavin is from 1.7 to 2 mg per day, for women - from 1.3 to 1.8. In women during pregnancy and during breastfeeding, this figure increases.

What foods contain vitamin B2 (riboflavin):
The leaders in the content of riboflavin are the liver, kidneys and yeast. There is a lot of vitamin B2 in,), (white, champignons, chanterelles), green leafy vegetables, and in other products.

Lack of vitamin B2 (riboflavin) in the body:
The first external sign of vitamin B2 deficiency is considered to be damage to the membrane of the lips (vertical cracks, peeling, sores in the corners of the mouth).
Riboflavin deficiency can occur for various reasons:

• Insufficient intake containing this vitamin. Is the most common reason.
• Some chronic diseases of the gastrointestinal tract with a violation of the absorption of this vitamin.
• The use of medications that interfere with the absorption of riboflavin.

Vitamin B2 deficiency can be accompanied by weakness, headaches, dizziness, loss of appetite, various skin diseases, weakness and brittle hair, disorders in the digestive system, blurred vision, and so on.

An excess of vitamin B2 (riboflavin) in the body:
An excess of riboflavin is very rare, since all excess of this vitamin is excreted from the body with urine. An excess can occur with the uncontrolled use of vitamin complexes, as well as with some human diseases. The result of an excess of vitamin B2 can be fatty liver, frequent dizziness and other ailments.

SAVE YOURSELF, EAT HEALTHY AND BE HEALTHY!

Vitamin G or B2 (Latin name Riboflavinum - riboflavin, lactoflavin) is an easily absorbed yellow substance, a coenzyme of various biochemical processes in the body, which performs a key function in maintaining the health of people and animals.

Physical properties of the compound:

• has a yellow-orange color, bitter taste;
• stable in an acidic environment;
• tolerates heat well (melting point reaches 280 ° C);
• poorly soluble in ethyl solutions, water (0.11 mg / ml at 27.5 ° C);
• insoluble in chloroform, benzene, acetone, diethyl ether;
• breaks down in alkaline solutions;
• decomposes under the influence of UV radiation.

Although unstable in alkalis, riboflavin is easily reduced by adding hydrogen at the site of double bonds. These properties of vitamin B2 (oxidation and reduction) underlie the course of cellular metabolism.

The structural formula of riboflavin is C17H20N4O6.

Let us consider in detail the physicochemical properties, significance, signs and consequences of a compound deficiency, how to make up for the shortage, what it contains, instructions for use (daily rate).

General information

Who discovered lactoflavin?

Synthesis falls on the first half of the twentieth century. However, in the process of research, scientists have found that some compounds of this category are quickly destroyed under the influence of high temperatures, while others fully retain their physical properties, continuing to work actively in the body. This factor was the impetus for a detailed study of the group and the separation of "unstable" thiamine (B1) from riboflavin (B2), which is able to maintain its structure even when heated to 280 degrees.

The history of the discovery of the heat-resistant lactoflavin molecule dates back to the end of the 19th century, when in 1879 the scientist Blis first obtained a useful compound. However, the identification of the substance dragged on for a long 50 years. And only in 1935, the German biochemist Richard Kuhn artificially synthesized a vital powder in its pure form, necessary for the proper functioning of the body of people and animals.

• verdoflavin (from plants);
• lactoflavin (from milk);
• ovoflavin (from egg white);
• hepatoflavin (from the liver).

A feature of the B vitamins is an orange-yellow color, which colors the urine in a characteristic tone.

The basis of the riboflavin molecule is the isoalloxazine core (heterocyclic compound) to which the pentaatomic alcohol ribitol “sticks”.

Vitamin B2 can be synthesized in the kidneys, liver, tissues of the human body, healthy intestinal microflora. The positive effect of riboflavin is enhanced by thiamine (B1).

In the food industry, vitamin B2 is used as a food coloring (E101).

The substance takes an active part in the course of energy processes, helping the body break down sugar. Vitamin b2 in combination with proteins, phosphoric acid, in the presence of macronutrients (in particular, magnesium), produces the production of enzymes necessary for the metabolism of saccharides, oxygen transport.

Together with the B9 compound, riboflavin is involved in the production of blood cells in the bone marrow, and with B1 it improves the absorption of iron.

What is vitamin G good for?

Riboflavin controls the work of the nervous, digestive, circulatory, cardiovascular systems. In addition, the benefit of vitamin B1 is that it minimizes the harmful effects of toxins on the organs of the respiratory system, improves the absorption of oxygen by the cells of hair, nails, skin, increases life expectancy, participates in the synthesis of hormones, contributes to the normal course of pregnancy and the correct laying of the organs of the fetus.

• prevents the appearance of cataracts;
• improves lens focusing, eye adaptation in the dark;
• strengthens sleep;
• relieves stress;
• prevents the appearance of mental disorders;
• improves metabolism in the nervous tissue;
• reduces pathological excitability;
• eliminates fatigue of the organs of vision.

Cardiovascular, circulatory:

• prevents the formation of blood clots (thinns the blood);
• dilates blood vessels (combats the development of hypertension);
• acts as an indispensable element for the synthesis of antibodies, blood cells;
• takes part in the process of building energy substrates, ensuring the normal functioning of the heart.

Digestive:

• facilitates the absorption of fats from the intestines;
• accelerates the conversion of B6 into a biologically active form;
• improves the biliary function of the liver;
• protects the intestinal mucosa, stomach from mechanical, bacterial damage;
• speeds up metabolism;
• participates in the metabolism of BJU, as well as tryptophan, which, in turn, is converted to niacin under the influence of riboflavin.

The simultaneous presence of riboflavin and proteins in the diet promotes wound healing and tissue repair after injuries.

Deficiency signs and indications for use

Best of all, the clinical manifestations of vitamin B2 deficiency have been studied in experimental animals. According to studies, scientists have found that the lack of riboflavin in the body of animals leads to the accumulation of products of lipid peroxidation (LPO) in the blood and the development of atherosclerosis, cataracts. These violations confirm the key function of flavoproteins in the processes of degradation of lipid peroxidation products and molecular mechanisms of synthesis.

Riboflavin deficiency symptoms (medium hypovitaminosis):

• inflammation of the lips, tongue;
• headache;
• oppression;
• thought retardation;
• increased photosensitivity;
• loss of appetite;
• lack of coordination;
• weakness;
• exhaustion;
• rash, burning sensation, or ice in the skin;
• impaired twilight vision, pain in the eyes;
• bleeding lips;
• peeling of the whole body.

Signs of a severe form of hypovitaminosis B2:

• dysfunction of the nervous system;
• hair loss (baldness);
• violation of the thyroid gland;
• irritability;
• seborrheic dermatitis of the nose;
• slow mental reaction;
• generalized rash;
• anemia;
• skin inflammation;
• deterioration of iron absorption;
• malfunctions in the digestive tract;
• insomnia;
• angular stomatitis;
• weakness of the heart muscle;
• conjunctivitis, blepharitis, cataract;
• increased vascularization of the cornea;
• reduced weight gain in children;
• growth retardation in adolescents.

Indications for the use of the compound:

• thyrotoxicosis;
• eye diseases;
• rheumatism;
• hypo- and ariboflavinosis;
• work with salts of heavy metals, toxic substances;
• hemeralopia;
• radiation sickness;
• asthenia;
• circulatory failure;
• long non-healing wounds;
• Botkin's disease;
• conjunctivitis, cataract;
• enterocolitis, chronic hepatitis, colitis, cirrhosis of the liver;
• itchy dermatosis, eczema;
• clouding of the cornea;
• malnutrition, anemia, leukemia;
• bowel dysfunction;
• red acne, candidiasis, neurodermatitis, photodermatosis.

Why does the body need riboflavin?

For therapeutic purposes, vitamin B2 is additionally used for: burn disease, frostbite, phototherapy, chronic hypoxia, excess / insufficiency of carbohydrate nutrition, during the course of an acute infectious disease.

Contraindications to the use of riboflavin - nephrolithiasis, hypersensitivity.

The human body is not able to accumulate the compound, so its overdose (hypervitaminosis) is a rare phenomenon that occurs only when a synthetic vitamin is administered or consumed in large quantities, several times higher than normal.

In this case, the excess of the substance is excreted in the urine, but the risk of the following reactions from the body increases:

• local itching;
• allergic rashes;
• tearing of the eyes;
• burning sensation at the site of intramuscular injection;
• blurred vision;
• numbness of the limbs;
• increased blood pressure;
• kidney dysfunction.

The daily rate of riboflavin for the normal course of metabolic processes in the body depends on the physiological state, physical activity, diet and age of the person.

For an adult man, this figure is 1.6 - 1.8 milligrams / day, for a woman - 1.2 - 1.3, for adolescents - 1.4 - 1.8, for pregnant women - 2, for nursing mothers - 2, 2, for infants - 0.4 - 0.6. The daily requirement for riboflavin for athletes, workers with heavy physical activity increases to 2 units, for people whose diet is rich in protein foods - up to 3 units.

The correct course of metabolic processes involves the transformation of vitamin B2 into the coenzymes FAD and FMN. However, some substances slow down this metabolism. Along with this, the lack of a nutrient in food, in 80% of cases, leads to a decrease in the rate of biochemical reactions.

Reasons for a decrease in B2 in the body:

1. Cooking in an open dish. Given the fact that the solubility of riboflavin increases when heated, draining the "waste" liquid at the end of cooking leads to a loss of 50 - 60% of the active substance. Cooking food at a minimum volume with a tightly closed lid will help preserve the water-soluble nutrient.
2. Sunlight. Products left for 2 or more hours at the window lose 40-50% of the useful compound.
3. Long term storage or defrosting. A dish placed in the refrigerator for 11 hours is completely deprived of riboflavin. When storing products in a frozen state, the daily loss of vitamin B2 does not exceed 1%.
4. Incorrect vitamin intake. The biological role of the substance, when used on an empty stomach, is reduced by 2-3 times. Therefore, lactoflavin is important to take during or immediately after a meal.
5. Heating alkaline solutions that contain a nutrient (lemon juice, whey, milk) causes the "death" of a useful substance.

Sources of Vitamin B2

Today, group B pharmaceutical preparations containing a daily dose of nutrients are on sale. However, to fill the daily need for riboflavin, nutritionists recommend administering it with products of natural origin, since the use of a useful compound in synthetic dragees, capsules, tablets can cause serious harm to human health in case of an overdose or an expired complex.

Therefore, the best way to provide the body with vitamin B2 is a properly balanced diet, consisting of ingredients of plant and animal origin.

Let's see what it is.

The list shows that it is not difficult to provide a family with products that contain vitamin B2 in the right amount. Fortunately, the lack of riboflavin is not a dangerous phenomenon for adults, since their body produces a substance in small quantities, which cannot be said about teenagers. The daily diet of children under 16 years of age, and especially under 10 years of age, should consist of foods rich in B2 and fully cover the daily requirement for this nutrient. Otherwise, a deficiency of riboflavin in a growing body can lead to diseases of the nervous, digestive, cardiac systems, growth retardation and the formation of pathologies in the development of internal organs.

The inclusion of 500 milliliters of sour milk and 100 grams of hard cheese in the daily diet will help to almost fully satisfy the adult body's need for vitamin B2.

If one of the family members (more often the elderly or children) has cracks in the lips, you need to include almonds (150 grams), brewer's yeast (100 grams) in the daily menu for a week, and also replenish the diet with pork or beef. offal. In addition, it is recommended to introduce into the diet foods rich in beta-carotene (pumpkin, carrots, blueberries, black currants, tomatoes, red peppers, apricots, persimmons, spinach, green onions, broccoli, grapefruit).

In the case of taking synthetic vitamin B2 (in tablets), the compound should be consumed with meals. Otherwise, when riboflavin is taken on an empty stomach, poor absorption of the nutrient occurs.

Remember, all B vitamins are closely related. So, taking one of them as a medicine, the body's need for other compounds of this group increases.

In the summer, you can saturate the body with vitamin B2 by replenishing the daily diet with 300 grams of raspberries, blackberries (0.05 mg / 100 g each), blueberries (0.02 mg / 100 g). These food plants are preserved for the winter by quick dry freezing, ground with sugar, and useful compotes and jams are prepared on their basis.

In the autumn, it is recommended to use lingonberries (0.02 mg / 100 g). The fruits of the shrub, with proper processing, are able to retain nutritional properties, in particular, riboflavin all winter. The harvesting principle is as follows: sort the berries, choosing whole and unbroken ones, then quickly rinse under a slight pressure of running water, pour into a jar (two or three liters), pour pre-boiled cooled water, store cool (on the balcony) in a dark place ( In the box). On the day you need to eat 30-50 grams of fruit.

In late autumn, after the onset of frost, you need to collect rowan berries, which are also a source of vitamin B2 (0.02 mg / 100 g). Prepare a biologically active mixture from them. To do this, a kilogram of rowan fruits needs to be sorted out, spoiled (rotten) should be eliminated. Rinse good berries (whole or broken) in running water and grind with a blender or meat grinder, adding 300 grams of walnuts or almonds. Introduce 500 grams of honey collected from mountain ash, wild rose or dandelion into the resulting nutrient mixture. Mix the gruel thoroughly, pour into an opaque glass container, store in the refrigerator.

Use a fortified mixture during the winter, 30-40 grams per day, drinking 100 milliliters of warm purified water.

It is possible to eliminate unwanted losses of riboflavin in vegetables, meat, fish, dairy products by following the basic rules in the process of processing and saving them.

1. When choosing cottage cheese, it is worth giving preference to a product with a soft consistency: the more whey remains in it after processing the raw materials, the higher the content of riboflavin.
2. During the cooking process, the peas “give” B2 into the water, as a result, after draining the liquid, the finished dish is completely deprived of a useful compound. Therefore, it is recommended to cool the resulting infusion to 30 degrees and drink 200 milliliters / dose.
3. During the heat treatment of food, the lid must be closed. Otherwise, vitamins are oxidized and most of the biologically active components evaporate with steam.
4. When stored in the refrigerator, vegetables lose 1% of the useful compound daily, when washing under high liquid pressure - up to 5%. Given this fact, it is not recommended to purchase products in large quantities and soak in water for a long time.
5. Boil the cereal in water and only after cooking, you can add warmed milk to the porridge.
6. Products containing riboflavin should not be stored in the light, they must be removed in a dark place (box, basement, cellar).
7. It is forbidden to boil pasteurized milk.
8. Frozen products should not be thawed before heat treatment, since thawing in the light leads to the loss of a quarter of the useful compound.
9. Milk in a transparent bottle loses 50% of riboflavin in 2 hours in the light. Therefore, you need to store an open product in a dark container in the refrigerator for no more than 3 days. Otherwise, the nutrients in it evaporate, and the liquid loses most of the vitamin B2.
10. Losses of riboflavin during cooking are: freezing - 0%, drying - 10%, stewing / frying - 25%, boiling in water - 45%, heating - 5%.

B2's "worst enemies" are baking soda, sulfa drugs, alcohol, and estrogens. These substances completely destroy the beneficial molecules of the compound.

Thus, the largest amount of vitamin B2 is found in products in a natural (fresh) form. However, if heat treatment is required, ingredients (eg meat, cauliflower, offal) should be cooked quickly, covered.

In consumed products, riboflavin is, as a rule, in a bound state - as part of the coenzymes flavin adenine dinucleotide [FAD] and flavin mononucleotide [FMN], which are connected by proteins. When ingested, in the digestive tract, vitamin B2 is affected by enzymes, which result in the release of a beneficial compound and its absorption in the small intestine. After the course of this reaction, the reverse process starts in the tissues: the formation of coenzymes FAD, FMN from riboflavin, which are part of many enzymes.

What enzymes contain B2?

One of the most important enzymes produced by the human body and containing riboflavin is glutathione reductase. It ensures the restoration of glutathione (cellular antioxidant) after oxidation. This organic substance (tripeptide γ-glutamylcysteinylglycine) performs an important role: it protects cells from the harmful effects of peroxide compounds, free radicals, facilitating the body's adaptation to adverse environmental conditions.

When bonding with radicals, glutathione donates its electron to active molecules, activating the compounds. At the same time, after the reaction, the tripeptide is oxidized, losing its protective beneficial properties. In order to increase the antioxidant capacity of the cell, glutathione reductase restores the “waste” glutathione, restoring its functions.

In addition, vitamin B2, as a coenzyme, is actively involved in redox reactions. It is known that oxidative processes can cause irreparable harm to the cells of the body, as a result, slowing down their course helps to resist the development of a merciless disease - cancer.

Also, riboflavin is involved in the metabolism of folic acid, niacin, iron and is part of the coenzymes that promote the breakdown of BJU and their transition into an energy form.

Interaction with other substances

Cooking a small amount of food at a time (without re-cooking), placing frozen foods immediately in boiling water (without thawing first) or in the oven (in aluminum foil) will help to maximize the preservation of riboflavin in foods.

Remember, the absorption of vitamin B2 is affected by the intake of certain medications.

Consider the compatibility of lactoflavin and other drugs.

1. The simultaneous intake of riboflavin, pyridoxine, vitamin K and folic acid leads to a mutual enhancement of the action of nutrients.
2. Thyroidin increases the rate of conversion of vitamin B2 into coenzyme compounds.
3. Erythromycin and tetracycline increase the excretion of lactoflavin.
4. Riboflavin, together with nicotinic acid, activates the mechanisms of detoxification of the body, as a result of which the excretion of final metabolic metabolites is accelerated.
5. Powerful tranquilizers (fluorothiazine, chlorpromazine), tricyclic antidepressants (imipramine, amitriptyline) and peripheral vasodilators (hydralazine, diazoxide, minoxidil) inhibit the utilization of vitamin B2 by disrupting the synthesis of coenzyme forms.
6. Riboflavin increases the bioavailability of zinc.
7. The joint intake of lactoflavin and iron leads to the accumulation and enhancement of the pharmacological properties of the trace element.
8. Antipsychotics used in depression and psychosis, in particular chlorpromazine, inhibit the conversion of the nutrient into a biologically active form.
9. The diuretic spironolactone blocks the synthesis of vitamin B2.
10. Antihypertensive drugs enhance the transformation of riboflavin into biologically active compounds.
11. In the presence of boric acid, vitamin B2 is destroyed.

Given the mechanism of action and the compatibility of medicinal substances, it is easy to draw up an effective nutrient intake regimen, and subsequently prevent beriberi.

The mother's body is the only "source" of nutrients for the developing fetus in the womb. Along with negative genetic factors, the lack of basic nutrients, in 70% of cases, leads to a violation of the course of pregnancy, premature birth, bleeding and toxicosis. In addition, most of the diseases detected in newborns are acquired during fetal development.

Numerous scientific studies confirm the existence of a direct relationship between nutrient deficiencies and malformations in the development of the embryo. In view of this, it is advisable for expectant mothers to take organic nutritional supplements and multivitamin complexes.

One of the most important nutrients during pregnancy is riboflavin (in Latin - Riboflavin). Vitamin B2 is necessary for the proper formation of the nervous system, muscles and skeleton in the developing fetus. The lack of this substance can lead to intrauterine death of the embryo, early birth, the appearance of congenital anomalies (growth retardation, damage to the skin, eyes) in infants, decreased lactation, and the development of seborrheic dermatitis in the expectant mother.

The daily requirement for B2 for pregnant women is 1.8 - 2.1 milligrams, and for nursing mothers - 1.9 - 2.5 milligrams. Do not be afraid if, while taking the vitamin, the urine turns bright yellow. This phenomenon is absolutely harmless and safe for both organisms.

Since lactoflavin is one of the main "participants" of protein metabolism, it is advisable to use it in strength sports and bodybuilding. The vitamin is especially useful for professional athletes, as it helps to transform the energy received into the muscular relief of the body. In addition, the nutrient regulates the supply of oxygen to the muscles, as a result of which the risk of developing hypoxia during training is halved.

The daily requirement of vitamin B2 for bodybuilders is 3-5 milligrams. Taking riboflavin supplements doubles the results of strength training.

The mechanism of the biological action of riboflavin consists in the construction of two coenzymes that are involved in the synthesis of the ATP molecule and some proteins (erythropoietin, catecholamine hemoglobin) that are part of the redox enzyme systems of the body. Along with this, vitamin B2 is an indispensable “helper” for the eyes. By protecting the retina from excessive exposure to ultraviolet rays, the nutrient is involved in the construction of visual purple. At the same time, the absorption spectra of lactoflavin (maxima) lie in the region of 445, 375, 260 and 225 nanometers.

Therapeutic effects of vitamin B2

1. Antihypoxic. Riboflavin supports the ability of cells to synthesize and efficiently use ATP energy molecules, including when there is a violation of oxygen supply to tissues.
2. Adaptation-trophic. With regular consumption of the vitamin, metabolic processes in the body are normalized and the functional state of the brain is improved.
3. Detoxifying. Lactoflavin, as part of complex therapy for liver restoration, enhances the hepatoprotective effect of herbal preparations. Due to this, the barrier, excretory and digestive functions of the organ increase.
4. Keratoplastic. The nutrient is used to normalize the process of skin keratinization, resorption of inflammatory infiltrates, restore the normal structure of the dermis and epidermis.
5. Anabolic. Since vitamin B2 increases the activity of plastic energy metabolism enzymes and stimulates the synthesis of protein metabolism, with an increase in dosage, there is a systematic increase in muscle mass.
6. Neurotropic. Enrichment of the daily diet with products that contain lactoflavin leads to an increase in the synthesis of neurotransmitters (serotonin, dopamine, GABA, acetylcholine) in the brain and the restoration of the myelin sheaths of the nerve trunks (in combination with lecithin).

These effects are only relevant if the daily nutrient deficiency is covered in full.

Scientific research conducted in 2004 by nutritionists Ruslana Piskoppel and Vladimir Dadali confirms the fact that the concentration of biologically active substances in products has significantly decreased over the past 20 years. Therefore, every day there is a need to receive a huge amount of a variety of food. And since many vitamins, including riboflavin, are not able to accumulate in the body, it is almost impossible to maintain their required balance in the blood. Therefore, to compensate for the deficiency of nutrients, it is advisable to use nutritional supplements in tablets, capsules or in the form of dragees.

Balanced complexes of B vitamins - Neurobion, Neurostabil, Vita B Plus, Vita-Escort, Vitabalance 2000, B-50. However, these preparations, in addition to useful substances, contain capsule shells consisting of harmful ingredients: gelatin, dyes. The use of liquid riboflavin (in ampoules) will help prevent a negative reaction of the body in case of individual intolerance to the component. The composition of the vitamin solution includes distilled water and pure lactoflavin.

Clinical Application

For the treatment of B2-avitaminosis, 10 milligrams of an organic nutrient is taken 3 to 5 times a day (orally or parenterally). While taking medications, it is advisable to follow a healthy diet.

If there are seizures on the oral mucosa, to which the infection has joined, local treatment should be carried out simultaneously with therapy - lotions, ointments, rinses, antibiotics. However, avitaminosis, as an independent disease, occurs relatively rarely. Much more often, nutrient deficiency manifests itself along with other pathologies against the background of prolonged microelementosis. In such cases, vitamin B2 is combined with other drugs.

Therapeutic uses of riboflavin

Pathologies of the gastrointestinal tract

It is especially important to use vitamin B2 for toxic lesions of the digestive organs, in particular, Botkin's disease. This pathology leads to dysfunction of the liver (carbohydrate, antitoxic, pigment) and pancreas (endocrine). As a result, riboflavin metabolism and insular activity of the blood is inhibited. The severe course of the disease is accompanied by a sharp decrease in lactoflavin in urine. According to Dr. T. N. Zabelina, vitamin B2, as part of the complex therapy of Botkin's disease, improves blood and urine laboratory parameters (Quick test, bilirubin level). As the recovery progresses, there is an increase in the excretion of riboflavin in the urine. This phenomenon is used as an indicator of the severity of the course of an infectious disease. In addition, riboflavin metabolism is also disturbed in other liver abnormalities (cirrhosis, fatty degeneration, structural degeneration). Since the affected organ is "not able" to accumulate the nutrient, as a result, hypovitaminosis gradually develops. In view of this, the use of vitamin B2 is a clinically sound decision. If the patient has diseases of the gastrointestinal tract (enterocolitis, anacid gastritis, gastroesophageal reflux, dysfunction of the small intestine), due to which the natural absorption of the vitamin is disturbed, the drug should be administered parenterally.

Heart disease

These pathologies in 95% of cases are accompanied by metabolic disorders in the myocardium. Vitamin B2, as part of complex therapy, helps to normalize metabolism in the heart muscle, since the maximum amount of riboflavin is deposited in it.

Pathology of the endocrine ring

Increased thyroid function and Graves' disease increase the excretion of vitamin B2 in the urine. Therefore, in the presence of these problems, it is advisable to take riboflavin additionally. In addition, the excretion of a substance with urine is increased by pathologies of the pancreas, in particular, diabetes mellitus. Parenteral administration of the nutrient replenishes its deficiency and causes a short-term decrease in hyperglycemia. Violation of riboflavin metabolism is also relevant for people suffering from Addison's disease. In this case, the outflow of a useful compound with urine is reduced by 3 times. Therefore, along with vitamin B2, a drug is used - deoxycorticosterone. The steroid hormone, acting on the adrenal cortex, stimulates the phosphorylation of riboflavin. As a result, normalization of the urinary excretion of the substance occurs.

Dermatology

Vitamin B2 is used in the treatment of streptococcal skin lesions, erythroderma, seborrheic eczema, exfoliative dermatitis, burns, photodermatosis.

Ophthalmic diseases

Metabolic processes in the eye proceed with the participation of lactoflavin. Therefore, the presence of ophthalmic pathologies (primary glaucoma, presenile cataract, corneal vascularization, non-infectious conjunctivitis, keratitis of unknown etiology) and functional visual disorders are direct indications for additional intake of vitamin B2. In addition, the nutrient is used in the treatment of migraines caused by eye strain. In the clinic of these diseases, riboflavin is used parenterally, orally and topically. For external use, the optimal form of release is eye drops (2%).

At the obstetric clinic

In pregnant women, in 80% of cases, a reduced concentration of riboflavin in the blood. This problem is especially relevant for women in childbirth who suffer from cracked nipples. Prophylactic intake of the nutrient during pregnancy helps prevent the development of mastitis and reduce pain in the chest by 4 times. How to take vitamin B2? Expectant mothers (in the last trimester) are recommended to enter into the diet 20 milligrams of the substance per day, and women, within a week after childbirth, 20 milligrams twice a day. If there are cracks on the nipples, oral intake of the nutrient (20 milligrams 2 times a day ) it is advisable to combine with local treatment with riboflavin ointment. To do this, a 2% solution is applied to the lesion three times a day after feeding.

In cosmetology

Given the fact that lactoflavin is a “skin” vitamin, a good complexion is impossible without it. The consumption of B2-containing products in combination with the external use of riboflavin masks (1 time per week) leads to the activation of oxygen "transportation" to the tissues and improves the functioning of capillaries. This reduces acne, improves complexion and accelerates the process of skin regeneration. Vitamin B2 is indispensable for hair and nails, as it helps to normalize the metabolism of fatty acids. When choosing riboflavin cosmetics, it is important to carefully consider the brand reputation and cost. The production of high-quality products that contain a high concentration of the active substance is a labor-intensive and material-costly process. Therefore, many companies, using a negligible amount of vitamin, hide the true composition of the drug. The exception is some professional brands that are used by cosmetologists (Academie Scientifique de Beaute, Adonia Organics, Hysqia, Adina Cosmetics Professional, Beaubelle).

Diseases of the newborn

Determination of bilirubin in the blood of a child is a direct indication for phototherapy. With light exposure, in addition to the destruction of the toxin that causes jaundice, there is a natural breakdown of vitamin B2. In view of this, the nutrient is included in the complex therapy of newborns. The daily norm of riboflavin for children (0 to 6 months) is 0.3 milligrams.

For weight loss

Vitamin B2 is involved in the synthesis of thyroid hormones, which regulates the metabolism in the body. Therefore, for a person who wants to lose weight, this nutrient is a daily “helper”. Increase the daily dosage of riboflavin should only be prescribed by the attending physician.

Thus, vitamin B2 or riboflavin is one of the most important water-soluble vitamins, a substance of “health and beauty”, a coenzyme of most biochemical processes, an engine of the body in the processes of energy production in cells, a growth stimulator and the best assistant in the treatment of neurological and eye diseases. The compound plays a key role in the course of redox reactions, in the work of the cardiac, digestive, and nervous systems. Therefore, for a person's well-being, it is important to ensure a systematic (daily) intake of riboflavin in the body in the amount of the daily norm.

The largest amount of vitamin B2 is found in fresh milk, fresh meat.

The presence of foods rich in riboflavin in the daily menu is the key to good health for all family members.

Vitamin B2 can be called the engine of the body. And there is no exaggeration in this - riboflavin stimulates energy production in cells. This energy is also very important for muscle activity. Without the right amount of this vitamin, the effort we put into exercising, exercising or jogging will not turn into energy and will be a waste of energy.

Riboflavin is especially necessary for people who are constantly experiencing physical and mental stress, under stress: B2 promotes the release of stress hormones, such as adrenaline, into the blood.

Riboflavin is essential for the normal functioning of the eyes, hence our vision. It has a positive effect on the skin and mucous membranes, on liver function, stimulates hematopoiesis, and is responsible for the state of the nervous system.

According to various sources, a lack of riboflavin (ariboflavinosis) occurs in 50-80% of Russians, especially in the elderly.

Ariboflavinosis is closely related to the provision of the body with protein, which is rich, for example, in milk and dairy products. But, unfortunately, now it is impossible to talk about the great popularity of these products. Riboflavin deficiency also occurs with prolonged use of refined foods. Experts note the seasonal factor of B2 deficiency: in early spring, the diet becomes less rich in this vitamin - milk, cottage cheese, eggs, mushrooms.

The causes of hypovitaminosis can also be chronic diseases of the gastrointestinal tract, accompanied by malabsorption of nutrients, anacid gastritis, liver disease, enteritis, thyroid disease. Increased consumption of B2 occurs with infectious febrile diseases.

Additional doses of riboflavin are necessary for women during pregnancy - with a lack of this vitamin in the fetus, the metabolism in the nuclei of cells containing hereditary information may be disrupted, the growth and development of nerve tissues may slow down. Some doctors believe that riboflavin is extremely important in preventing miscarriages.

“Drink, children, milk, you will be healthy!” - this advice from a children's cartoon is joined by experts who recommend drinking milk, eating as many dairy products as possible and fresh, whole foods that contain natural components of riboflavin.

The lack of riboflavin in the body should be remembered by those vegetarians and adherents of strict diets who exclude eggs, meat and milk from their daily menu. They would like to include soy products in their diet.

Inflammation of the mucous membranes: small cracks in the corners of the mouth, inflammation of the tongue;

Peeling of the skin around the mouth, on the wings of the nose, ears;

Cutting and tearfulness of the eyes;

Increased photosensitivity;

Slow healing of skin surfaces;

Dizziness;

Peeling of the skin on the face;

Bad sleep;

Lack of concentration;

Depressed, depressed state.

With a pronounced deficiency of vitamin B2, hair loss may begin in the future, the tongue becomes dry, bright red, anemia and dermatitis develop, photophobia, conjunctivitis appear. There is a loss of strength, muscle weakness, trembling of the arms and legs, poor sleep, depression, lack of or stunted growth.

How Much Riboflavin Do You Need?

Women need about 1.2 mg of riboflavin, during pregnancy and lactation, the need for this vitamin increases to 2 mg or more.

Its role is also invaluable for muscle activity: participating in the anabolic process necessary for building muscles, B2 helps to create elastic muscles from protein.

Riboflavin is simply necessary for the normal functioning of the eyes: it protects the retina from the harmful effects of ultraviolet rays, participates in the construction of visual purple, together with vitamin A provides normal vision - adaptation to darkness and sharpness in the perception of light and color, reduces eye fatigue.

On a note

The most important food sources of vitamin B2 are dairy products, meat and fish, eggs, liver, buckwheat.

During heat treatment, the content of riboflavin in products decreases from 5 to 40%, for example, a lot of vitamin B2 is lost during pasteurization of milk.

B2 is rapidly degraded by an alkaline environment and light, especially ultraviolet. Try to store food so that it is not exposed to constant light. If a bottle of milk sits for several hours in the sun, more than half of the riboflavin molecules in it can be destroyed.

Fresh foods contain a higher concentration of riboflavin than those that have undergone industrial processing or long transportation.

When doing heavy physical labor or sports, a large amount of riboflavin is consumed.

Vitamin B2 contains juice extracts of chokeberry, sea buckthorn, beets, carrots.

Riboflavin promotes better absorption of iron.

Enemies of riboflamin: alcohol, coffee, light, alkali. Its action can be suppressed by antagonist drugs (for example, quinacrine and its derivatives, antidepressants, sulfa drugs).