Learn all about Vitamin B2 (Riboflavin)
What is Vitamin B2 (Riboflavin)?
Power cellular energy & protect eyes with essential vitamin B2. Supports antioxidant function & healthy red blood cell formation. Feel energised!
Benefits of Vitamin B2 (Riboflavin)
"Riboflavin stands at the crossroads of energy metabolism and antioxidant protection, making it uniquely important for both cellular energy production and defence against oxidative damage. What many clinicians find particularly interesting is riboflavin's emerging role in migraine prevention and its potential to enhance the effectiveness of other nutrients through its participation in various enzymatic systems. Its fluorescent properties also make it a fascinating nutrient to track biologically."
- Dr Helen Powers, PhD, Professor of Nutritional Biochemistry, University of Sheffield (source)
How to use Vitamin B2 (Riboflavin)
Dosage
Men: 1.3mg daily; Women: 1.1mg daily; increased needs during pregnancy (1.4mg) and lactation (1.6mg)
Timing
Best taken with food for optimal absorption; morning or daytime administration preferred
Notes
Divided doses may improve absorption when taking larger amounts; light exposure degrades riboflavin, so supplements should be stored in opaque containers
Who should take Vitamin B2 (Riboflavin)?
- Individuals prone to or experiencing migraine headaches
- Those with limited dairy intake (as dairy is a primary dietary source)
- People with increased metabolic demands (athletes, pregnant/breastfeeding women)
- Individuals with certain genetic variants affecting riboflavin metabolism (e.g., MTHFR C677T)
- Those taking medications that deplete riboflavin (certain antidepressants, antipsychotics)
- People with digestive disorders affecting nutrient absorption
How does Vitamin B2 (Riboflavin) work?
Riboflavin functions primarily through its conversion to flavin mononucleotide (FMN) and flavin adenine dinucleotide (FAD), which serve as cofactors for numerous oxidation-reduction enzymes called flavoproteins. These enzymes are essential for cellular respiration, particularly in the electron transport chain within mitochondria that generates ATP. Additionally, riboflavin-dependent enzymes participate in fatty acid oxidation, amino acid catabolism, and the activation of pyridoxine (vitamin B6) and folate. Riboflavin also supports glutathione reductase, an enzyme critical for recycling glutathione - the body's primary intracellular antioxidant - thereby enhancing protection against oxidative stress.
Frequently asked questions
Natural sources of Vitamin B2 (Riboflavin)
Dairy products provide significant dietary riboflavin, with milk, yoghurt, and cheese being excellent sources. Other animal-derived foods rich in riboflavin include eggs (particularly egg whites), organ meats (liver, kidney), and lean meats. Plant sources include green leafy vegetables (spinach, broccoli), whole grains, mushrooms, almonds, and nutritional yeast. Many breakfast cereals and flour products are fortified with riboflavin in developed countries. Riboflavin is sensitive to light exposure but relatively stable during cooking, though leaching into cooking water can occur.
Potential side effects & risks
Warnings
Riboflavin is considered non-toxic as excess is readily excreted in urine. However, very high doses might interfere with the effectiveness of certain photodynamic therapies used in cancer treatment. Those with rare genetic disorders affecting riboflavin transport or metabolism require medical supervision for supplementation.
Side effects
Generally safe even at high doses, with no established upper limit. The most common side effect is bright yellow discoloration of urine (harmless). Rare reports of itching, numbness, or burning sensations at very high doses.
Interactions
Certain medications may reduce riboflavin absorption or increase requirements, including antidepressants, antipsychotics, oral contraceptives, and some anti-malarial drugs. Conversely, riboflavin may affect the metabolism of certain medications, including tricyclic antidepressants and phenobarbital.