Riboflavin (Vitamin B2)

What is Riboflavin (Vitamin B2)?

Riboflavin, also known as Vitamin B2, is a water-soluble B-vitamin that plays a crucial role in maintaining energy, supporting cellular health, and regulating key metabolic processes. As one of the core members of the B-vitamin family, Riboflavin is responsible for helping the body convert the carbohydrates, fats, and proteins we eat into usable energy, making it essential for both physical stamina and mental performance.

One of Riboflavin’s most important roles lies in its function as a precursor to two key coenzymes: flavin adenine dinucleotide (FAD) and flavin mononucleotide (FMN). These coenzymes are involved in numerous biochemical reactions, particularly those related to mitochondrial energy production. Because mitochondria are the “powerhouses” of our cells, Riboflavin directly supports cellular energy levels and helps reduce the sense of fatigue or sluggishness that can come with low mitochondrial function. Beyond energy metabolism, Riboflavin has powerful antioxidant and cellular repair functions. It helps activate the antioxidant glutathione, one of the body’s most important defenses against oxidative stress. Oxidative stress, caused by unstable free radicals, contributes to aging, inflammation, and damage at the cellular level. By helping neutralize these damaging molecules, Riboflavin plays a protective role in maintaining skin, eye, nerve, and cardiovascular health over time.

Riboflavin is also involved in DNA repair and the metabolism of other vitamins, including vitamin B6, niacin (B3), and folate (B9). These vitamins must be converted into their active forms to be used by the body—and Riboflavin is a key player in making that conversion possible. Without adequate Riboflavin, the performance of these essential nutrients may be compromised, impacting everything from immune defense to hormonal regulation. Although Riboflavin deficiency is rare in those with balanced diets, it can still occur in people with limited access to diverse foods, those on restrictive diets, or individuals with higher nutritional needs. Symptoms of deficiency may include fatigue, cracked lips, mouth sores, inflammation of the tongue, dry or scaly skin, and increased sensitivity to light. People who are pregnant, breastfeeding, under high physical stress, or recovering from illness may have greater needs for Riboflavin and could benefit from supplementation.

Since Riboflavin is water-soluble and not stored in large amounts in the body, it must be replenished daily through diet or supplements. Natural food sources include eggs, dairy products, almonds, spinach, broccoli, mushrooms, and lean meats. In supplements, Riboflavin is highly bioavailable and well-tolerated. Any excess the body doesn’t use is excreted through the urine, often resulting in a harmless bright yellow color. In summary, Riboflavin (Vitamin B2) is a foundational nutrient that supports energy metabolism, antioxidant protection, and the function of other essential vitamins. Whether you're aiming to maintain daily energy, protect your cells, or support healthy skin and nervous system function, Riboflavin plays a critical role in keeping the body running smoothly at every level.