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Riboflavin – vegans’ status.
With the exception of vitamin B12 (cobalamin), B group vitamins are generally easy to get on a vegan diet. Vitamin B2, also called riboflavin, is found in both foods of animal and plant origin. However, the latter sources contain lower amounts, and the vitamin’s high sensitivity to light should also be mentioned. In most countries, the main source of vitamin B2 is milk and dairy products. However, riboflavin needs can easily be met on a vegan diet when emphasizing riboflavin-rich foods. Deficiencies usually never occur in isolation, but rather in conjunction with other B vitamins.
Functions
Riboflavin plays an important role in the metabolization of the nutrients in our food and energy production. It takes part in the breakdown of carbohydrates, fats, and proteins, from which chemical energy is produced in the form of adenosine triphosphate (ATP). It serves as a cofactor, or helper, for the enzymes that make these metabolic processes possible.
In addition, riboflavin, also as a cofactor, is involved in antioxidant (cell-protective) processes. It assists in immune defense, protects nerve cells, and plays a crucial role in the growth and development of the human organism.
The vitamins of the B group are all water-soluble substances whose storage capacity in the body is very limited – with the exception of vitamin B12. Riboflavin can be stored for only a few weeks. The liver, kidneys and heart muscle are the main storage sites.
Bioavailability
Riboflavin has a high stability against heat and acid. However, its high sensitivity to light can lead to large losses. Therefore, you should protect vegan foods with vitamin B2 from light when storing them.
Gentle preparation methods such as steaming or boiling are also recommended. This can reduce vitamin losses to about 20 % (Bässler et al., 2002). When food is cooked in water, losses can be avoided or reduced by reusing the cooking water.
Needs and Status
Riboflavin requirements are determined individually and depending on physical activity and energy metabolism. The recommended minimum intake has been experimentally determined and is 0.6 mg/1000 kcal/day. From this, recommendations can be derived. The European Food Safety Authority (EFSA) has set dietary reference values of 1.6 mg per day for adults (EFSA, 2017). The German Nutrition Society (DGE) distinguishes between males and females: 1.4 mg for men and 1.1 mg for women (DGE, 2016). The latter is considered the minimum recommended intake, so even people with very low energy requirements and seniors should not fall below this amount.
For the growth of the fetus, pregnant women need an additional 0.3 mg, and lactating women need an additional 0.4 mg of riboflavin. As mentioned above, increased physical activity, such as in athletes, increases the requirement. Additionally, higher amounts of riboflavin are recommended for people with a high stress level to counteract a cell-damaging and immune-weakening effect. In a group of elderly people, increased riboflavin intake was even shown to reduce homocysteine concentrations in the blood (Tavares et al., 2009). Homocysteine is a metabolic intermediate that, when accumulated in the body, is considered an indicator of cardiovascular disease. For example, vitamin B12 deficiency promotes the increase in homocysteine in the blood.
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To check the vitamin B2 status, a urine excretion test can be performed. Since the vitamin is a water-soluble substance, excretion occurs primarily through the kidneys. Decreased excretion levels indicate an inadequate status of riboflavin.
On the other hand, a stress test can indicate the long-term status of riboflavin. In this test, riboflavin is administered in its physiologically active form (FAD) and the activity of an enzyme, the cofactor of which is FAD and thus riboflavin, in the erythrocytes is measured. If the increase in the enzyme activity is greater than 20 %, a riboflavin deficiency is diagnosed.
Deficiency
How do you know if you are not getting enough vegan sources of riboflavin? A severe, chronic deficiency of riboflavin does not occur in our societies, or has only been demonstrated in animal studies. Riboflavin deficiency is usually associated with deficiencies in other B vitamins, such as vitamin B1, B6, or folic acid.
Mild riboflavin deficiency, however, can be recognized by classic symptoms. These include changes in the skin and mucous membranes (chapped corners of the mouth, inflamed mouth or mucous membranes) and a scaly, inflammatory skin rash known as seborrheic dermatitis. Anemia with the classic signs of pallor, weakness, and fatigue may also occur, as may nerve dysfunction and mild visual disturbances.
Homocysteine levels in the blood may also increase due to an inadequate riboflavin status. This, in turn, indicates an increased potential for vascular disease and increases the risk of heart disease and stroke.
Riboflavin – Vegan Sources
There are several vegan riboflavin sources. The micronutrient is found in fungi such as mushrooms and porcini, nuts (almonds, hazelnuts), and various oil seeds (pumpkin seeds, pine nuts). In addition, legumes (peas, lentils) and whole grains are adequate sources. Sprouting these foods can further increase the riboflavin content, and the resulting sprouts can be used in salads or cereals. Nutritional yeast is not only rich in riboflavin, but also in many other B vitamins, and can be used as a vegan substitute for grated cheese.
Industrially manufactured products, such as dairy alternatives, are also sometimes fortified with vegan riboflavin. A look at the ingredient list will tell you more about whether they are good vegan riboflavin sources.
Table 1: Vegan Sources of Riboflavin (Vitamin B2) (Elmadfa et al., 2007; BLS).
| Riboflavin | |
| (mg/100 g) | |
| High Amounts (> 1 mg/100 g) | |
| dry yeasta | 4.50 |
| mushromms, dried | 3.47 |
| spirulina powder | 3.31 |
| dandelion, dried | 1.03 |
| Moderate Amounts (0.1–1 mg/100 g) | |
| almonds | 0.60 |
| mushrooms | 0.45 |
| porcini mushrooms | 0.37 |
| pumpkin seeds | 0.32 |
| peas, dried | 0.27 |
| lentils, dried | 0.26 |
| pine nuts | 0.23 |
| hazelnuts | 0.20 |
| spinach raw/cooked | 0.20 |
| broccoli, raw | 0.18 |
| broccoli, cooked | 0.16 |
| oats (grain) | 0.17 |
| wholemeal wheat flour | 0.17 |
| peas, cooked | 0.16 |
| avocado | 0.15 |
| brussel sprouts, raw/cooked | 0.14 |
| plum, dried | 0.12 |
| fig, dried | 0.10 |
| Low Amoungs (< 0.1 mg/100 g) | |
| cauliflower, raw/cooked | 0.09 |
| rye flour (type 650–1800) | 0.09 |
| arugula | 0.09 |
| tofu | 0.05 |
| riced, polished, cooked | 0.03 |
| wheat flour (type 405) | 0.03 |
Status of Vegans
In the general population, most vitamin B2 comes from milk and dairy products. Therefore, vegetarians have intakes similar to people with mixed diet. However, lacto(ovo)vegetarians also get a significant amount of their riboflavin from vegan riboflavin sources.
Studies regarding the riboflavin intake in vegans show conflicting data. On the one hand, some show that all groups of people meet the intake recommendations, regardless of diet type (Davey et al., 2003). On the other hand, some studies show that vegans on average consume more than the recommended amount of riboflavin (Haddad et al., 1999), while others show an average intake below the average requirement (Larsson and Johansson, 2002). In a German study, 38 % of the 154 vegans studied did not meet the intake recommendations of the DGE (Waldmann et al., 2003).
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Conclusion
Like other B vitamins, riboflavin plays an essential role in metabolic processes and is particularly important for energy metabolism. Consequently, the requirement increases with a higher energy turnover. Chronic and especially isolated riboflavin deficiency has not been demonstrated in human studies. Inadequate riboflavin status is usually associated with deficiencies of other B vitamins.
With a varied diet, riboflavin needs can be met with a vegan diet. Good vegan sources of riboflavin include legumes, grains (especially when germinated), nuts and oilseeds, and nutritional yeast. Be aware of the high sensitivity to light and be sure to store the riboflavin-rich foods in a dark place.
The content of this article is not intended to be a substitute for Vegan Nutrition Counseling. Find an expert near you or online, in our International Directory for Vegan Nutritionist.
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