VEGANALYZEDaily Vitamin B2 Requirement
Vitamin B2 (riboflavin) must be consumed daily through diet.
Riboflavin is very sensitive to light. When exposed to light, riboflavin quickly gets lost in the corresponding foods. Vitamin B2 concentrations in foods also degrade rapidly during storage. To meet the daily requirement, foods rich in vitamin B2 should be consumed fresh without extended storage.
Vitamin B2 Requirement for the United States
For the United States, the following values have been provided as daily riboflavin intake recommendations 1:
| Gender and Age Group | Amount in mg |
|---|---|
| Men | |
| ≥ 19 years | 1.3 |
| Women | |
| ≥ 19 years | 1.1 |
| Pregnant ≥ 19 years | 1.4 |
| Breastfeeding ≥ 19 years | 1.6 |
| Children / Adolescents | |
| 0 to 6 months | 0.3* |
| 7 to 12 months | 0.4* |
| 1 to 3 years | 0.5 |
| 4 to 8 years | 0.6 |
| 9 to 13 years | 0.9 |
| Boys 14 to 18 years | 1.3 |
| Girls 14 to 18 years | 1.0 |
| Pregnant, 14 to 18 years | 1.4 |
| Breastfeeding, 14 to 18 years | 1.6 |
*Adequate Intake
Influence of Physical Activities on Daily Energy Requirements
Vitamin B2 is involved in the energy metabolism of proteins, fats, and carbohydrates. The body requires approximately 0.5 mg of Vitamin B2 to generate an energy amount of 1,000 kcal for the organism. 2.
According to scientists, the daily requirement for Vitamin B2 seems to be influenced by physical activities 3. An older study from 1983 found that women require more riboflavin to return to their normal Vitamin B2 status after exercise 4. It is possible that the requirement is increased for active individuals or athletes 5 6. Athletes can maintain their Vitamin B2 status by ensuring an adequate energy supply for the body 7.
Vegans should consider their daily requirements
According to a German study from 2002, out of 154 vegans, 48% had lower intake levels of vitamin B2 than the recommended daily amounts 8. Other studies also show lower riboflavin levels than the recommended amounts 9 10. Therefore, vegans should pay attention to ensuring adequate nourishment for their bodies 11 12. The table shows which foods rich in vitamin B2 can help.