Vitamin B2 (riboflavin) plays a key role in energy metabolism, as it is a component of FMN and FAD coenzymes, which participate in redox reactions necessary for energy production in cells. Riboflavin also affects the health of the skin, mucous membranes and eyes, supporting the proper functioning of the nervous system.
Vitamin B2 requirements in children and adolescents
For the first 3 years of life, the requirement for vitamin B2 is 0.4 mg, gradually increasing to 0.5 mg (at the age of 4-6) and 0.8 mg (at the age of 7-9). In the age group of 10-12 years, the daily requirement for boys is 0.9 mg, and for girls 0.8 mg. For teenagers and teenage girls (13-18 years), the requirement is the same as for adults (0.9 and 1.1 mg, respectively).
Vitamin B2 requirement in adults
Adult men need 1.1 mg of riboflavin daily, while women need slightly less - 0.9 mg. Pregnant and breastfeeding women need 1.2 and 1.3 mg of riboflavin daily.
Recommended intake of vitamin B2 - children and adolescents
For children aged 1-3, the recommended intake of vitamin B2 is 0.5 mg. For the age group of 4-6 years, it is already 0.6 mg, and for children aged 7 to 9, it is recommended to consume 0.9 mg. Girls and boys aged 10-12 years should take 1 mg per day, and in teenage years (13-18 years), this dose should increase to the level of the recommended daily intake for adults (1.1 and 1.3 mg).
Recommended intake of vitamin B2 - adults
The recommended daily intake of vitamin B2 is 1.3 mg for adult men and 1.1 mg for women. Slightly higher recommendations apply to pregnant and breastfeeding women - 1.4 and 1.6 mg, respectively.
Occurrence of vitamin B2 in food
Vitamin B2 is found mainly in dairy products such as milk, cottage cheese and mature cheeses. Eggs, offal (liver) and whole grain cereals are also good sources. Vitamin B2 is sensitive to light, so it is best to store products rich in this vitamin in the dark.
