What is vitamin B2 (Riboflavin) good for?
Vitamin B2, which is also known as riboflavin, is an essential water-soluble vitamin that helps break down fats, proteins and carbohydrates, making it fundamental in ensuring the body can obtain the energy it needs from the food we eat.
One notable example is the conversion of carbohydrates into adenosine triphosphate, also known as ATP, which is what powers every muscle in your body during contraction.
The body also uses riboflavin to help convert vitamin B6 (pyridoxine) and vitamin B9 (folate) into forms it can readily use, and like several other B vitamins, riboflavin also assists in the production of red blood cells.
Role as an antioxidant
Research has shown that riboflavin works as an antioxidant, and is actively involved in the fight against free radicals, particles that roam the body damaging our cells, thus contributing towards oxidative stress and increasing the risk of developing many health conditions.
Vitamin B2 deficiency
Most people obtain enough vitamin B2 through their diet, however, people who for example follow a vegan or vegetarian diet could become deficient, and will benefit from supplementing not just vitamin B2, but all B vitamins. Also at risk are people who suffer from certain health conditions that affect nutritional absorption, such as alcoholism.
Also, as we age, it becomes harder for us to obtain sufficient amounts of B vitamins, which means that the elderly can also benefit from vitamin B supplementation.
Last but not least, pregnant mothers should take every precaution to ensure that they are not deficient in riboflavin, as this could increase the chance of developing a condition known as eclampsia, which involves extremely high blood pressure and is life threatening, and could also hinder the baby's growth.
When should I take vitamin B2?
Vitamin B2, like all water soluble B vitamins, is best absorbed when taken between meals. The only exception would be if you are taking very high doses of vitamin B2, in which case you would be better off taking it with food instead.
What does vitamin B2 combine well with?
With vitamins B6 and B9
Not only do B vitamins work together to compliment each other's activity, but for vitamin B2 specifically, there must be a high enough amount of it in the body for other B vitamins to function properly, especially vitamin B6 and vitamin B9.
What should I avoid taking vitamin B2 with?
Avoid with antibiotics
Vitamin B2 might decrease the amount of tetracycline antibiotics that the body can absorb, reducing their effect. To avoid this interaction, it is advisable to take any vitamin B2 supplements and tetracycline antibiotics at least four hours apart.
What are natural sources of vitamin B2?
If you are interested in achieving your daily vitamin B2 intake through your diet, rich sources of vitamin B2 include:
- Beef
- Beef liver
- Mushrooms
- Clams
- Eggs
- Milk
- Cheese
- Yoghurt
- Chicken
- Salmon
- Almonds
One more thing regarding vitamin B2
One last thing to comment regarding riboflavin is that it is somewhat delicate, to the point where it is destroyed by exposure to light. If you want to take advantage of your diet as your primary source of riboflavin, ensure that your food sources are stored away from light.
Also, when cooking, riboflavin can be lost in water when foods are boiled. so roasting or steaming foods are the ideal methods for preserving the most riboflavin.
Vitamin B2 data sources & further reading
Last updated by Asklepios on 30th January, 2025