Vitamin B2 (Riboflavin)
π§ Top 20 Health Benefits of Vitamin B2 (Riboflavin)
- Converts food into energy β essential for metabolizing carbs, fats, and proteins
- Supports mitochondrial function β improves cellular respiration and endurance
- Promotes healthy skin, hair, and nails
- Protects against oxidative stress β acts as a potent antioxidant
- Supports red blood cell production
- Improves eye health β reduces risk of cataracts and lens degeneration
- May reduce migraine frequency and severity
- Supports fetal development during pregnancy
- Enhances iron metabolism β helps prevent anemia
- Supports liver detoxification
- Improves wound healing and tissue repair
- Helps regulate thyroid function
- Supports nervous system health
- May reduce risk of certain cancers β protects DNA from damage
- Improves mood and cognitive function
- Supports adrenal gland function
- Helps convert tryptophan to niacin (B3)
- Activates vitamin B6 into its usable form
- Reduces homocysteine levels β lowers cardiovascular risk
- May improve seizure control when used with anticonvulsants
π Interactions with Other Nutrients
Vitamin B2 is a biochemical team player:
- B6 (Pyridoxine) β B2 activates B6 into its coenzyme form
- B3 (Niacin) β B2 helps convert tryptophan into niacin
- B9 (Folate) β works together to regulate homocysteine
- Iron β B2 enhances iron absorption and red blood cell formation
- Zinc β supports B2-dependent enzyme activity
- Vitamin A β B2 helps maintain mucous membranes, which support A absorption
𧬠Riboflavin & MTHFR Connection
Riboflavin is a critical cofactor for the MTHFR enzyme, which regulates folate metabolism and homocysteine levels.
- People with the MTHFR C677T mutation may have impaired enzyme function
- Supplementing with riboflavin can restore MTHFR activity and lower homocysteine by up to 40%2
- This may reduce risk of heart disease, stroke, dementia, and pregnancy complications like preeclampsia
π₯© Top Food Sources of Vitamin B2 (per serving)
| Food | Riboflavin (mg) | Serving Size |
|---|---|---|
| Beef liver (cooked) | 2.9 mg | 3 oz |
| Fortified breakfast cereal | 1.3β2.0 mg | 1 serving |
| Almonds | 1.1 mg | 1 oz |
| Mushrooms (cooked) | 0.5 mg | 1 cup |
| Milk (low-fat) | 0.9 mg | 16 oz |
| Yogurt (non-fat) | 0.6 mg | 1 cup |
| Eggs (hard-boiled) | 0.5 mg | 1 large |
| Spinach (cooked) | 0.4 mg | 1 cup |
| Salmon (cooked) | 0.5 mg | 6 oz |
| Tofu (fortified) | 1.0 mg | 1 cup |
The recommended daily intake is 1.3 mg for men and 1.1 mg for women. Higher doses (up to 400 mg) are used therapeutically for migraines and homocysteine reduction.
β οΈ Side Effects & Overdose Risks
Vitamin B2 is water-soluble, so excess is usually excreted in urine. However, high doses may cause:
- Bright yellow urine (harmless but startling)
- Nausea or stomach upset (rare)
- Increased sun sensitivity (in very high doses)
- Allergic reactions (extremely rare)
- Liver stress (only with megadoses over time)
Riboflavin is generally considered safe up to 400 mg/day, but always consult a healthcare provider before high-dose supplementation