Benefits of Vitamin B2

One of the many benefits of vitamin B2, is that its vital in maintaining the energy supply in your body.

Vitamin B2, also known as riboflavin, helps break down substances such as fats, carbohydrates and proteins. It also helps maintain cellular development, growth and function.

Vitamin B2

Vitamin B2 known as riboflavin, is a water-soluble vitamin as are all the vitamins in the B complex. Water soluble vitamins dissolve in water and are stored in the body in limited amounts and any excess is excreted in the urine.

To ensure you maximise the benefits of vitamin B2 you need to include this vitamin in your daily diet.

The Benefits of Vitamin B2

Besides breaking down fats, carbohydrates and protein to produce energy in the body, it is also used for function and development of the skin, blood cells, lining of the digestive tract and other crucial organs in your body.

It is also vital for the health of the eye, as vitamin B2 is required to protect an important antioxidant in the eye known as glutathione. According to the U.S. National Library of Medicine (NLM), riboflavin decreases the risk of you developing cataracts.

Healthy levels of this vitamin in the body also seems to directly affect the quantity of certain vitamins, minerals and chemicals in the bloodstream. An example is when vitamin B6 and folate are turned into forms by riboflavin, which enables the body to use for energy.

In addition, it is also proven to reduce homocysteine levels in the blood by approximately 26-40%.

benefits of vitamin B2Benefits of Vitamin B2

Riboflavin is important to how the body processes iron. Without it, research shows that the body is more likely to develop anemia.  

Prevention of cancer is another benefit that has been theorised by experts. By acting as a coenzyme with numerous different cytochrome P450 enzymes, riboflavin can possibly help prevent the DNA damage caused by various carcinogens. However, data on the findings and studies of this are limited.

Maintaining health during pregnancy and reducing migraines are other benefits of vitamin B2. 

More Benefits of Vitamin B2

Vitamin B2 converts carbohydrates into adenosine triphosphate (ATP), and this is crucial energy for the body to function.

It is essential for maintaining a healthy liver, keeping the eyes, muscles, nerves and skin healthy.

Furthermore, it also helps produce hormones by the adrenal glands and helps in fetal development. Although it is found naturally in several foods, taking supplements with vitamin B2 in them will help provide an energy boost.

Vitamin B2 Food Sources

Excellent food sources:

  • spinach
  • beet greens
  • asparagus
  • sea vegetables

Very good food sources:

  • eggs
  • cow's milk
  • broccoli
  • swiss chard
  • green beans
  • shiitake mushrooms
  • bok choy
  • kale
  • mustard greens
  • bell peppers

 Good food sources:

  • soya beans
  • tempeh
  • natural yogurt
  • almonds
  • turkey
  • green peas
  • sweet potato

Good food sources:

  • sardines
  • tuna
  • winter squash
  • brussel sprouts
  • grapes
  • cabbage
  • carrots

Ultraviolet light destroys vitamin B2 (riboflavin), that's why milk is usually packaged in opaque containers instead of clear ones.

Vitamin B2 Information - Dose Required

Vitamin B2 information regarding the dose as set as the RDA (The Recommended Dietary Allowance) is dependent on age and gender. The RDA has been replaced with the DRI which stands for dietary reference intake. Some of you may recognise the RDA.

Vitamin B2 1.1mg per day for women

Vitamin B2 1.3 mg per day for men 

The DRI is set to prevent deficiency and not achieve optimal health and therefore this should only be used as a guideline as a minimum vitamin B2 requirement. 

There is no toxicity level for vitamin B2.

Studies have found that a higher dose of 3 mg per day can help to prevent cataracts and higher doses up to 400 mg can be used to treat migraine headaches.

As a supplement, riboflavin is usually included in multivitamin and B-complex vitamins. It also is available separately.

Relatively nontoxic, riboflavin is considered safe at high doses because excess is disposed of through the urinary tract. There may be some side effects from taking higher doses of B2 though.

Some people notice their urine turning yellow-orange in color and having diarrhea when taken in higher doses.

Signs of possible Vitamin B2 Deficiency 

If you experience any of the following symptoms on a regular basis you may want to consider increasing your vitamin B2 intake or even monitoring the amount of vitamin B2 you are consuming from your diet from the food charts above.

  • anemia
  • dermatitis or eczema
  • sore throat
  • mouth swelling
  • lip sores
  • cataracts
  • sore eyes
  • sensitivity to bright lights
  • dull or oily hair, hair loss
  • split nails

Vitamin B2 information is to help you understand why your body needs it and how much you need.

Some of these symptoms can show up as soon as a few days of deficiency. Typically, individuals with deficiency also have deficiencies of other nutrients.  

Vitamin B2 deficiency is extremely rare in developed countries as it is found in many foods.         

However, it can occur in cases connected with alcoholism, malignancy, hyperthyroidism, and also in the elderly but usually occurs as a multi-nutrient deficiency.



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Additional vitamin B2 information - Please Note!

You should never take a single vitamin supplement in isolation without taking a multi vitamin as a single supplement of a vitamin can cause a depletion of other nutrients.

If you take a vitamin B2 supplement you must also take a multi vitamin supplement with it.

Wishing you vibrant health!

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