Vitamin B2 (Riboflavin)
What is Vitamin B2 (Riboflavin)? A water-soluble B vitamin that is essential for cellular function and antioxidant protection. It is involved in the metabolism of fats, carbohydrates and proteins.
Function | Role of Vitamin B2 |
|
Brain Function | May protect cognitive health in older adults | |
Cell Growth and Repair | Supports healthy skin, eyes and nervous system | |
Antioxidant function | Manages oxidative stress | |
Migraine Help | May reduce number and severity of migraines in adults | |
B-vitamin synergy | Supports activation of other B vitamins (B6, B9) | |
Too Little Vitamin B2:
- Cracked lips and sore throat – early deficiency signs
- Glossitis (inflamed tongue) – a bright, magenta-colored tongue
- Skin rashes (especially around the nose and mouth)
- Light sensitivity
- Fatigue
Groups At Risk of Deficiency:
- Elderly
- Vegetarian athletes and vegans
- Pregnant women that rarely consume animal products
- Chronic alcoholics
- Certain medications (see below)
Too Much Vitamin B2:
- Riboflavin is water soluble, so excess is excreted in urine (may turn bright yellow) and toxicity is rare.
Just Right (adults):
- 1.1 to 1.3 milligrams/day
Medication Interactions
(consult your doctor)
- Anticonvulsants/phenytoin (seizures)
- Phenothiazines (antipsychotics)
- Anticholinergics (affect nervous system)
- Tetracycline (antibiotic)
- Doxorubicin (chemotherapy)
Food Sources
Animal
- Liver, beef, lamb
- Eggs
- Dairy
Plant
- Whole and enriched grains
- Mushrooms
- Spinach and leafy greens
Cooking tips:
- Riboflavin is light sensitive. Store dairy and grains in opaque containers.
- Vitamin B2 is water soluble and can be lost in cooking water, so steaming and sautéing retain most B2.
References: Riboflavin – Health Professional Fact Sheet, Riboflavin Deficiency – StatPearls – NCBI Bookshelf