Vitamin B2 (Riboflavin): Essential for Energy and Health

Vitamin B2, also known as riboflavin, is a water-soluble vitamin crucial for energy production, cell function, and overall health. As part of the B-vitamin family, it helps your body convert food into energy through various metabolic processes.

What Vitamin B2 Does for Your Body

• Energy Production: Riboflavin is vital for breaking down carbohydrates, fats, and proteins into energy. It helps create two important coenzymes, FMN and FAD, which are necessary for your body's energy systems. Without enough riboflavin, your body cannot efficiently turn food into energy, which can lead to fatigue.

• Skin and Eye Health: Riboflavin supports healthy skin by maintaining the integrity of mucous membranes and helping cells repair. It also protects your eyes by reducing oxidative stress and supporting vision, especially in low-light conditions.

• Works with Other Nutrients: Riboflavin works with iron to help produce red blood cells, with Vitamin B6 for amino acid metabolism, and contributes to the production of glutathione, a key antioxidant.

How Vitamin B2 Is Absorbed

Riboflavin is absorbed in the small intestine. Since it's water-soluble, any excess is passed out of the body in urine, meaning a consistent daily intake is important. Factors like alcohol consumption, certain medications, and poor gut health can reduce how well your body absorbs riboflavin.

Top Food Sources of Vitamin B2

Here are some foods rich in Vitamin B2, with approximate amounts per 100g or serving:

• Beef Liver: 3–4 mg per 100g (a very high source)

• Fortified Cereals: 0.5–1.0 mg per serving

• Almonds: 0.5–0.6 mg per 100g

• Eggs (whole): 0.4–0.5 mg per 100g

• Cheese: 0.3–0.5 mg per 100g

• Mushrooms: 0.3–0.4 mg per 100g

• Yogurt: 0.2–0.3 mg per 100g

• Milk: 0.1–0.2 mg per 100g

• Chicken: 0.1–0.2 mg per 100g

• Green Leafy Vegetables (e.g., Spinach, Kale): 0.1–0.2 mg per 100g

• Fortified Bread: 0.1–0.2 mg per slice

Daily Vitamin B2 Requirements

• Infants (0–6 months): 0.3 mg per day

• Children (1–3 years): 0.5 mg per day

• Adolescents and Adults (14+ years):

  • Men: 1.3 mg per day

  • Women: 1.1 mg per day

• Pregnant Women: 1.4 mg per day

• Breastfeeding Women: 1.6 mg per day

Athletes, older adults, and individuals with certain absorption disorders may have higher needs.

Signs You’re Getting Enough Vitamin B2

• Consistent energy levels without fatigue

• Healthy skin and clear vision

• Strong immune function

Signs of Vitamin B2 Deficiency

• Fatigue and weakness

• Sore throat, cracked lips, or dry skin

• Sensitivity to light

• Inflammation of the tongue or mouth

Supplements: When and How to Use Them

Vitamin B2 supplements are available as capsules, tablets, liquid drops, or as part of multivitamins. They can be effective for quickly addressing deficiencies, especially in at-risk groups. It is generally recommended to take riboflavin with a meal, either in the morning or evening, for better absorption.

Factors That Affect Vitamin B2 Levels

• Alcohol consumption: Can impair absorption.

• Older adults: May have reduced dietary intake.

• Malabsorption disorders: Conditions like celiac disease or Crohn’s disease can increase deficiency risk.

• Light exposure: Riboflavin is sensitive to light, which can degrade it in foods and milk.

Can You Overconsume Vitamin B2?

Excess riboflavin is typically excreted in urine, so toxicity is rare. However, very high doses from supplements might cause mild side effects like bright yellow urine or digestive discomfort.