Vitamin B2

Vitamin B2 – The Energy and Skin Vitamin

Vitamin B2, also known as riboflavin, is a water-soluble vitamin that plays a crucial role in energy production, cellular function, and maintaining healthy skin, eyes, and nerves.

It also helps activate many other vitamins, particularly B1, B6, B12 and folate, as well as vitamins A, D, and K and supports the body's antioxidant protection.

Why Vitamin B2 Is Important

Boosts Energy – Converts carbohydrates, fats, and proteins into usable energy.

Supports Skin & Eye Health – Prevents dryness, cracks, and irritation.

Nervous System Support – Plays a role in nerve function and reduces fatigue.

Antioxidant Protection – Helps recycle glutathione, the body's master antioxidant.

Hormone & Detox Support – Aids in methylation and liver detox pathways.

Acts as a coenzyme (FAD and FMN) in many reactions - 90 proteins need FMN and/or FAD to function.  These two coenzymes are created from vitamin B2, which is then activated by thyroid hormones (which itself requires adequate levels of the minerals iodine, selenium and molybdenum).

For more information on the important process of activating B2, please see this video.

Recommended Daily Intake (RDI)

• Women (adults): 1.1 mg/day

• Men (adults): 1.3 mg/day

• Pregnancy: 1.4 mg/day

• Breastfeeding: 1.6 mg/day

Many people require much more than the RDI, especially if they follow a high-fat diet, engage in regular exercise, or have MTHFR gene issues.

Signs of Vitamin B2 Deficiency

Cracks or sores at the corners of the mouth (angular cheilitis).

Dry, scaly skin or dermatitis.

Burning or gritty sensation in the eyes.

Fatigue, headaches, or poor energy.

Sore throat or swollen tongue (magenta tongue).

However, be aware that many other vitamins require active B2 to function; therefore, deficiency symptoms of other vitamins may be due to low levels of active B2.

Top Food Sources of Vitamin B2

Chicken liver: 1 liver (50 g) = 1.7 mg 130%

Eggs: 2 eggs = 0.5 mg.

Mushrooms (cooked): 1 cup = 0.4 mg.

Greek yoghurt: 200 g = 0.5 mg.

Spinach (cooked): 1 cup = 0.4 mg.

Almonds: 30 g = 0.3 mg.

Lean beef: 100 g = 0.2 mg.

Fortified plant milk or cereals: 0.4–0.6 mg per serving (check labels).

Why Keeping a 5-Day Food Diary is So Helpful (Especially with a Free App Like Cronometer)

If you've ever wondered whether you're getting enough vitamins and minerals from your diet, keeping a food diary for 5 days can be a real eye-opener. Using a free app like Cronometer makes the process simple and surprisingly insightful.

Cronometer doesn't just track calories — it gives you a complete nutritional breakdown of the food you eat each day. You'll quickly see where your diet is strong and where you might be missing out on essential nutrients, such as B2, magnesium, or iron.

One of the best things about using an app like this is that you can experiment. Try swapping in nutrient-dense foods — such as chicken liver, beets, or romaine lettuce — and see how even small changes can dramatically improve your nutrient intake.

If you're using my one-day meal plans to target specific vitamins and minerals, keep in mind that they're just examples to show what's possible. Cronometer helps you take it a step further by tailoring things to your own diet, preferences, and needs.

Tracking your eating habits for just 5 days can give you a clearer picture of how they support your health — and where a few clever tweaks can make all the difference.

Example 1-Day Meal Plan to Meet B2 Needs (1.1–1.3 mg)

Breakfast: = 0.9 mg

2 boiled eggs (0.5 mg) with sautéed spinach (1 cup – 0.4 mg).

Lunch: = 0.8 mg

Greek yoghurt (200 g – 0.5 mg) topped with almonds (30 g – 0.3 mg).

Snack: = 0.4 mg

A handful of mushrooms on toast (1 cup cooked – 0.4 mg).

Dinner: = 1.7 mg

Pan-fried chicken liver (1 liver, 50 g – 1.7 mg) with greens.

Total: ~3.8 mg (well above the RDI).

Riboflavin Supplements – Do You Need Them?

Riboflavin is a water-soluble vitamin, and any excess is washed out in urine, which becomes bright yellow. There is no known toxicity level for riboflavin.

Studies show that only 25-30 milligrams of riboflavin can be absorbed per meal. To maximise retention, riboflavin should be consumed with food, as it requires ATP to be absorbed into cells, and ATP levels increase when food is eaten. Therefore, higher-dose supplements should be evenly distributed across meals.

We use Health Leads Vitamin B2 100mg, available from Amazon here (paid link)

Health Leads Vitamin B2 100mg

Some things that affect B2 levels:

Antidepressants (Tricyclics, SSRIs): May lower riboflavin levels. 

Antimalarials (Chloroquine): Can impair absorption. 

Proton Pump Inhibitors (PPIs): Long-term use may decrease riboflavin absorption.

Riboflavin degrades in UV light (store milk/fortified foods in opaque containers). 

Under active thyroid conditions, adequate iodine, selenium, and molybdenum are required to activate B2.

Key Takeaways (Cheat Sheet)

• RDI: 1.1 mg (women), 1.3 mg (men).

• Best Sources: Chicken liver (1.7 mg/50 g), Eggs (0.5 mg/2 eggs), Almonds (0.3 mg/30 g), Yoghurt (0.5 mg/200 g).

• Tip: Riboflavin is water-soluble and sensitive to light – store foods properly and avoid overcooking.

For more information, please visit https://ods.od.nih.gov/factsheets/Riboflavin-HealthProfessional/

This information is provided for educational purposes only and should not be considered medical advice.