The vitamin B2 (riboflavin) and 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. Find out here why a sufficient supply of vitamin B2 can improve our health and sleep.

Table of contents

1. What is Vitamin B2 (Riboflavin)?
2. Functions of Vitamin B2 at a Glance
3. Vitamin B2 & Sleep
4. The best sources of vitamin B2
5. Vitamin B2 in dietary supplements
6. Conclusion

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 function.

We explain the influence of other vitamins on our health and our sleeping habits in this article.

Since vitamin B2 cannot be stored in the body, a daily intake through diet is very important. A vitamin deficiency can be detrimental to health, especially over a longer period of time, can lead to mental and physical impairments and can also significantly disturb our sleep. Common symptoms of a vitamin B2 deficiency include (inflammatory) changes to 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. This sensitive vitamin is involved in numerous important bodily functions and has a major influence on keeping us healthy and feeling good.

2nd Functions of Vitamin B2 at a Glance

Controls energy metabolism & metabolism

Vitamin B2 is used in the body for the metabolism of carbohydrates, fats and proteins and converts these nutrients into energy to maintain healthy brain, nerve, digestive and hormonal function. Without vitamin B2, many food molecules cannot be properly digested and processed.

Promotes blood circulation & immune system

Riboflavin is essential for the formation of fresh red blood cells and antibodies in our blood. This has a positive effect on the blood flow and oxygen supply to our organs, prevents anemia. It also protects the body's cells from damage and oxidative stress and has a positive effect on the Immune system.

Protects the nervous system

Our nervous system also depends on a sufficient supply of vitamin B2. It helps to calm the nerves, reduce stress reactions and also controls important hormone processes that affect our mood, body temperature, affect 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 body function difficult and therefore also significantly disrupt our sleep, for example by negatively affecting the ability to fall asleep, the quality of sleep and the length of sleep. Conversely, poor sleep increases our daily need for vital nutrients.

While we sleep, our body is busy recovering from the stresses of the day, cleaning up and gathering energy for the new day. This is how waste products that have accumulated 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 course of these cleansing processes and also helps to replenish the body's own energy reserves. In this way, regeneration at night is improved, which means that we are more likely to start the day feeling fresh and rested in the morning. Vitamin B2 is therefore an important factor in preventing insufficient recovery during sleep and the resulting fatigue and counteract 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 healthily and for sleep to be holistically restful, we should always ensure that we have a balanced vitamin and mineral supply because many vital substances depend on each other for their function or effect.

4. The best sources of vitamin B2

The German Nutrition Society (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. However, around 26% of women and 20% of men consume less than the recommended amounts daily. of vitamin B2. 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. antidepressants).

Foods that are naturally rich in vitamin B2 include:

• milk and milk products
• offal such as liver and kidney
• soybeans
• Mushrooms
• almonds
• whole grain products

Since riboflavin is a water-soluble, light-sensitive but heat-stable vitamin, a lot of vitamin B2 can be lost if food is stored or prepared incorrectly. In addition to its natural occurrence, riboflavin is already deliberately added to some foods. For example, energy drinks, protein and sports nutrition, and even light products are enriched with the vitamin.

5. Vitamin B2 in dietary supplements

With a balanced and healthy diet The daily requirement of vitamin B2 can usually be covered well. 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 legally specified maximum amount of vitamin B2 in food supplements.

A dietary supplement with vitamin B2 can therefore be useful for preventing metabolic disorders, inflammation, sleep disorders or lack of energy. However, if you want to take a dietary supplement with vitamin B2, you should always make sure that the ingredients are of high quality and come from a safe source.

Tip: Our smartsleep® ORIGINAL contains high-quality vitamin B2, which together with creatine and a special mix of amino acids, vitamins and minerals helps support regeneration at night.

6. Conclusion

• Vitamin B2 (riboflavin) is a water-soluble vitamin that influences energy metabolism, blood circulation, cell health and the nervous system in our body.

• Vitamin B2 can have a positive effect on our ability to regenerate and the quality of our sleep, which promotes a refreshed feeling in the morning and counteracts fatigue.

• Foods that are naturally high in riboflavin include dairy products, animal products such as meat and offal, and plant foods such as soy, legumes, and whole grains.

• Dietary supplements containing riboflavin are generally safe and well suited to meet daily needs or prevent inflammation, sleep and metabolic disorders.