Vitamin B2 (riboflavin) & sleep
Vitamin B2, also known as riboflavin, is involved in numerous biological processes in our body and can also have a decisive influence on our sleep. You can find out here why an adequate supply of vitamin B2 can improve our health and sleep.
Table of Contents
- What is vitamin B2 (riboflavin)?
- Functions of vitamin B2 at a glance
- vitamin B2 & sleep
- The best vitamin B2 sources
- Vitamin B2 in dietary supplements
1. What is vitamin B2 (riboflavin)?
Vitamins are vital substances that are significantly involved in almost all processes in our organism and are therefore essential for the normal functioning of our body. Vitamin B2 is also known as riboflavin and belongs to the group of water-soluble vitamins. It plays an important role in our energy metabolism and also influences our blood circulation, cell health and the nervous system. And other (B) vitamins also need riboflavin to be functional.
In this article we explain the influence of other vitamins on our health and sleep patterns.
Since vitamin B2 cannot be temporarily stored in the body, a daily intake through nutrition is very important. A vitamin deficiency can damage health, especially over a longer period of time, lead to psychological and physical impairments and also significantly disturb our sleep. The common symptoms of a vitamin B2 deficiency include (inflammatory) changes in the skin and mucous membranes, for example inflammation in the corners of the mouth, dry lips, cracked nails and greasy hair. It can lead to growth, concentration and sleep disorders, and headaches, dizziness or mood swings can also occur as a result of a riboflavin deficiency. The sensitive vitamin is involved in numerous important bodily functions and has a major impact on keeping us healthy and feeling good.
2. Functions of vitamin B2 at a glance
Controls energy metabolism & metabolism
Vitamin B2 is needed in the body for the metabolism of carbohydrates, fats and proteins and converts these nutrients into energy to maintain healthy brain, nerve, digestive and endocrine function. Without vitamin B2, many food molecules cannot be properly digested and processed.
Promotes blood circulation & immune system
Riboflavin is fundamental to the formation of fresh red blood cells and antibodies in our blood. This has a positive effect on the blood circulation and oxygen supply to our organs and prevents anemia. It also protects the body cells from damage and oxidative stress and has a positive effect on the immune system.
Protects the nervous system
Our nervous system is also dependent on an adequate supply of vitamin B2. It helps to calm nerves, reduce stress reactions and also controls important hormonal processes that affect our mood, body temperature, appetite and energy balance.
Supports healthy skin, hair and mucous membranes
Vitamin B2 supports body growth and contributes to normal collagen formation. It has a positive effect on the maintenance and development of important tissue structures, for example the skin, hair, nails, mucous membranes, connective tissue or eyes and has a positive effect on wound healing processes.
3. Vitamin B2 & Sleep
A vitamin deficiency can make healthy bodily functions more difficult and thus also significantly disrupt our sleep, for example by having a negative impact on falling asleep, sleep quality and sleep duration. Conversely, poor sleep increases the daily need for vital substances.
While we sleep, our body is busy recovering from the stresses of the day, cleaning up and gathering energy for the new day. In this way, waste products produced during the day are broken down, cell damage is repaired, tissue structures are built up and new energy is provided. Due to its positive effect on energy metabolism, blood circulation and cell health, riboflavin contributes to an optimal flow of these cleansing processes and also helps to replenish the body's energy reserves. In this way, regeneration during the night is improved, which means that we start the day feeling fresh and relaxed in the morning. Vitamin B2 is therefore an important factor in preventing insufficient recovery during sleep and counteracting the resulting tiredness and feelings of tiredness during the day. It therefore has a positive effect on sleep quality and also improves sleep effectiveness.
Tip: In order for our body to function in an all-round healthy manner and for sleep to be holistically restful, we should always pay attention to an overall balanced supply of vitamins and minerals, because many vital substances are in theirs Function or effect dependent on each other.
4. The best sources of vitamin B2
The German Society for Nutrition (DGE) recommends a daily intake of 1 - 1.4 milligrams of vitamin B2, depending on age and gender. The European Food Safety Authority (EFSA) recommends around 1.6 mg for adolescents and adults. Approx. However, 26% of women and 20% of men consume less than the recommended amounts of vitamin B2 every day. However, a severe vitamin B2 deficiency is rather rare and often occurs as a result of illnesses and operations or when taking certain medications (e.g. B antidepressants).
Foods that are naturally rich in vitamin B2 include:
- Milk and milk products
- Offal such as liver and kidney
- Whole grain products
5. Vitamin B2 in dietary supplements
With a balanced and healthy diet, the daily requirement for vitamin B2 can usually be well covered. The additional intake in the form of food supplements can help to safely reach the recommended amounts - because according to current knowledge, an increased vitamin B2 intake cannot do any harm. Even high amounts have not shown any adverse health effects in medical studies, which is why there is no statutory maximum amount of vitamin B2 in food supplements.
A dietary supplement with vitamin B2 can therefore be useful to prevent metabolic disorders, inflammation, sleep disorders or lack of energy. However, if you want to take a dietary supplement with vitamin B2, you should always ensure that the ingredients contained are of high quality and safe origin.
Tip: Our smartsleep® ORIGINAL contains high-quality vitamin B2, which together with creatine and a special mix of amino acids, vitamins and minerals helps to support regeneration at night.
Vitamin B2 (riboflavin) is a water-soluble vitamin that influences our body's energy metabolism, blood circulation, cell health and the nervous system.
Vitamin B2 can have a positive effect on our ability to regenerate and the quality of our sleep, which promotes a relaxed feeling in the morning and counteracts tiredness.
Foods with a naturally high riboflavin content are dairy products, animal products such as meat and offal, and plant-based foods such as soy, legumes, and whole grain products.
Dietary supplements with riboflavin are generally harmless and well suited to cover daily needs or to prevent inflammation, sleep and metabolic disorders.
Greetings and see you soon!