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. You can find out here why an adequate 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 be functional.

We explain in this article what influence other vitamins have on our health and sleep behavior.

Since vitamin B2 cannot be temporarily stored in the body, daily intake through the diet is very important. A vitamin deficiency can be harmful to health, especially over a longer period of time, lead to psychological and physical impairments and can also significantly disrupt 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 influence on us staying 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 hormonal function. Without vitamin B2, many food molecules cannot be properly digested and processed.

Promotes blood circulation & immune system

Riboflavin is fundamental for 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's cells from damage and oxidative stress and has a positive influence on the immune system.

Protects the nervous system

Our nervous system also depends on an adequate supply of vitamin B2. It helps to calm the nerves, reduce stress reactions and also controls important hormonal processes that influence 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 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 more difficult and therefore significantly disrupt our sleep, for example by negatively affecting the ability to fall asleep, the quality of sleep and the duration of sleep. Conversely, poor sleep increases the daily need for vital nutrients.

While we sleep, our body is busy recovering from the exertions of the day, tidying up and gathering energy for the new day. In this way, waste materials created throughout 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 the optimal functioning of these cleansing processes and also helps to replenish the body's energy reserves. In this way, regeneration is improved at night, meaning we are more likely to start the day feeling fresh and rested in the morning. Vitamin B2 is therefore an important influencing factor in preventing inadequate recovery during sleep and counteracting the resulting fatigue and feelings of fatigue during the day. It therefore has a positive effect on sleep quality and also improves sleep effectiveness.

Tip: So that our body functions healthily and sleep can be holistically restful, we should always pay attention to an overall balanced supply of vitamins and minerals, because there are many vital substances in it Function or effect depends on each other.

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) advises young people and adults to consume around 1.6 mg. Approx. However, 26% of women and 20% of men consume less than the recommended amounts of vitamin B2 daily. 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
• Innards 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 specifically added to some foods. For example, energy drinks, protein and sports nutrition or even light products are enriched with the vitamin.

5. Vitamin B2 in dietary supplements

With a balanced and healthy diet, the daily requirement for vitamin B2 can usually be easily met. Additional intake in the form of dietary supplements can help to safely achieve the recommended amounts - because, according to current knowledge, an increased vitamin B2 intake cannot do any harm. Even high amounts did not show any adverse health effects in medical studies, which is why there is no legally set maximum amount of vitamin B2 in dietary supplements.

A dietary supplement with vitamin B2 can therefore be useful to prevent metabolic disorders, inflammation, sleep disorders or lack of energy. If you want to take a dietary supplement with vitamin B2, you should always pay attention to the high quality and safe origin of the ingredients it contains.

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.

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 rested feeling in the morning and counteracts fatigue.

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

• Dietary supplements with riboflavin are generally harmless and well suited to meeting daily needs or preventing inflammation, sleep and metabolic disorders.