The Radiant Power of Vitamin B2

While not as famous as some other vitamins, B2 also known as riboflavin, is an essential nutrient that keeps your body glowing from the inside out. As part of the B-complex family, riboflavin acts as an indispensable helper for numerous enzymes that drive vital processes like growth, red blood cell production, and converting food into energy and running low can have adverse effects on your health. As with other B vitamins, it is water soluble and not stored in the body meaning you need a regular intake every day.

Benefits of Riboflavin

This hard-working vitamin has many crucial roles:

Energy production: riboflavin is required to convert nutrients like carbs, fats and proteins into usable energy for cells.

Red blood cell formation: it’s involved in producing red blood cells and transporting iron.

Antioxidant activity: riboflavin has antioxidant properties that help neutralise damaging free radicals.

Skin, hair and Nails:  it supports healthy skin, hair, and nail growth and development.

Cognitive function: riboflavin is concentrated in brain tissue and aids focus and mental clarity.

Signs of Riboflavin Deficiency:

Even mild riboflavin deficiency can cause bothersome symptoms like:

Fatigue, cracks at the corners of the mouth, swollen or cracked tongue, migraine headaches.

More severe deficiency raises risks of anaemia, nerve damage, reproductive problems and cataracts. Those at highest risk include alcoholics, the elderly, athletes, pregnant and breastfeeding women, and vegans and vegetarians.

With its wide-ranging roles in energy, blood health, antioxidant defence and more, riboflavin helps your whole body radiate good health from the inside out. Make sure this B-vitamin superstar is part of your diet!

Recommended Daily Intake:

Men – 1.3 mg/day

Women – 1.1 mg/day

Sources of B2 include:

Beef liver (3.9 mg per 3.5 oz/100g)

Mackerel (0.4 mg per 3.5 oz/100g)

Mushrooms (0.5 mg per 3.5 oz/100g)

Spinach (0.4 mg per 7 oz/200g cooked)

Free-range eggs (0.3 mg per large egg)


Riboflavin deficiency: