• Vitamins and Supplements

How Vitamin B2 Enhances Your Well-Being

Medically reviewed and edited by Dr. Anthony Puopolo

You may be tempted to stick to popular options like vitamin C when shopping for vitamins to improve your overall health.

However, lesser-known options like vitamin B2 can be just as powerful, but are often overlooked.

Not only is vitamin B2 important for energy production, but it also plays a key part in our overall cellular function and development. 

In this article, we’ll explore this essential B vitamin in detail, discussing its various health benefits and common sources of this nutrient to help you support your well-being.

What is Vitamin B2?

Vitamin B2 — also known as riboflavin — is one of the eight essential B vitamins necessary for maintaining your health.

It’s a water-soluble vitamin, which means it dissolves in water and isn’t stored in the body. This means that vitamin B2 needs to be replenished daily through diet or supplements. 

Riboflavin is vital for maintaining various bodily processes, including converting food into energy, cellular function, and nervous system support.

We’ll go into more detail about this in the next section.

How Does Vitamin B2 Affect the Body?

Impact on growth and development

Vitamin B2 is vital for development, especially during periods of rapid growth, such as childhood, adolescence, and pregnancy.

Riboflavin plays a key role in the development of tissues, including skin, connective tissue, and mucous membranes.

It does this by supporting the production of essential proteins and hormones to ensure that the body has access to the fundamental building blocks it needs to function.

Vitamin B2 also aids in regulating thyroid activity, which helps support normal growth and development in both children and adults.

This can reduce the risk of an overactive thyroid, metabolic syndrome, and other health issues.

Role in energy production

One of the key functions of vitamin B2 is its crucial role in energy production. 

It acts as a cofactor for a variety of enzymes — known as flavoproteins — involved in the body’s energy production processes.

This means vitamin B2 helps these enzymes to function properly and produce energy more efficiently.

Riboflavin is also essential for a process called oxidative phosphorylation, which happens when cells produce energy.

It helps these cells convert nutrients into energy more efficiently, reducing feelings of sluggishness or weakness.

Promotion of cellular and nerve system function

Vitamin B2 is crucial for maintaining healthy cells, helping to repair and maintain the tissue — particularly in high-strain areas such as the skin, eyes, and digestive tract.

Riboflavin can enhance the regeneration of cells and prevent damage by acting as an antioxidant to fight free radicals.

These are compounds that cause cellular damage and contribute to health issues like cancer.

Vitamin B2 also plays a significant role in the functioning of the nervous system.

It helps form myelin, a protective sheath around the nerves that ensures the proper transmission of messages from the brain. This is crucial for preventing nerve damage.

Vitamin B2 is also involved in the production of neurotransmitters like serotonin and norepinephrine, which are essential for mood regulation and cognitive function.

This helps improve mental health by preventing mood swings and symptoms of anxiety and depression.

What Happens If Your Vitamin B2 Levels are Imbalanced?

Riboflavin is essential for various functions in the body, and an imbalance of this vitamin can contribute to health issues. Let’s take a closer look at what this means.

Effects of too little vitamin B2

A deficiency in vitamin B2 is rare in developed countries like the United States as most people have access to riboflavin-rich foods or supplements.

However, it can still develop if you follow a poor diet, have unhealthy lifestyle habits — such as alcohol abuse or smoking — or have certain health conditions, like liver disease.

If you have a vitamin B2 deficiency, you may experience the following symptoms:

• Sore throat

• Redness and swelling of the lining in the mouth and throat

• Cracks or sores on the lips (cheilosis)

• Sores on the corners of the mouth (angular stomatitis) 

• Inflammation and redness of the tongue (magenta tongue)

• Skin rash with a scaly and greasy appearance

• Anemia 

• Numbness 

• Fatigue 

Impact of consuming too much vitamin B2

Vitamin B2 is a water-soluble vitamin, which means it doesn’t build up in the body and is continuously excreted in urine.

This means your body can’t store large amounts of this nutrient, and overdosing on vitamin B2 is unlikely to cause toxicity. 

Although the Food and Nutrition Board hasn’t set an upper limit of vitamin B2 — meaning an excessive amount of riboflavin hasn’t been defined — you should still be mindful of your intake.

Signs that you may be consuming too much riboflavin include bright yellow urine, which is typically harmless. 

There are currently no known side effects of consuming too much vitamin B2, but consult your doctor if you’re concerned.

Can you use vitamin B2 supplements to restore a riboflavin imbalance?

Riboflavin supplementation is an effective way to avoid or treat deficiencies, especially in individuals who cannot obtain enough vitamin B2 through their diet.

The recommended dietary reference intake (RDI) for vitamin B2 is about 1.1 to 1.3 milligrams (mg) per day, so it’s important to adhere to these amounts when choosing your supplements.

If you are considering high-dose riboflavin supplements, consider speaking with your doctor before starting.

They can advise you on the proper dosage and ensure that a dietary supplement is appropriate for your condition.

Which Foods are High in Vitamin B2?

Dairy products

Dairy products are a great and versatile source of vitamin B2 that can be easily absorbed and utilized by the body. Popular options rich in dietary riboflavin include:

• Milk: One cup of milk can provide about 0.45 mg of riboflavin, which is about 35% of the RDI for adults.

• Cheese: Hard cheeses like cheddar are particularly high in riboflavin. A slice of cheddar cheese can provide about 0.11 mg of vitamin B2.

• Yogurt: Besides being an excellent calcium and protein source, yogurt also contains a good amount of vitamin B2, providing about 0.57 mg per cup

Eggs

Eggs are a great source of various B vitamins, including riboflavin. A single large egg contains about 0.27 mg of vitamin B2, which is 24% of the RDI. Eggs are also a good source of other essential nutrients and minerals, like protein, magnesium, and calcium.

Meats and poultry 

Meats and poultry are excellent sources of high-quality protein and vitamin B2. The best options to include in your diet are:

• Beef: Beef liver is one of the richest sources of vitamin B2, containing about 2.9 mg of riboflavin per 100 grams, and providing over 200% of the daily recommended value.

• Chicken: A 100 g serving of chicken breast contains about 0.15 mg of riboflavin, making it a good option for people who try to avoid red meat.

Fish 

Fish is another great option for increasing your dietary intake of vitamin B2. Oily fish — such as salmon and mackerel — are high in riboflavin and also contain essential omega-3 fatty acids.

Both salmon and mackerel contain 0.49 mg of vitamin B2 per 100 g of cooked fish.

Green vegetables

Green vegetables are not only low in calories but also rich in fiber, vitamins, and minerals, including vitamin B2. Here are some riboflavin-rich vegetables to include in your diet:

• Spinach: Cooked spinach provides about 0.42 mg of riboflavin per cup and also contains various other essential nutrients.

• Broccoli: One cup of cooked broccoli contains about 0.20 mg of riboflavin, as well as high levels of vitamin C and dietary fiber.

• Asparagus: Known for its unique flavor and texture, asparagus contains about 0.19 mg of riboflavin per cup when cooked.

Should You Consult Your Doctor About Your Vitamin B2 Intake?

While it’s not always necessary to speak to your doctor about your vitamin B2 intake, professional advice is recommended if you are: 

• Experiencing symptoms of a vitamin deficiency, such as persistent sore throat, cracks in the corners of the mouth, and a swollen tongue 

• Following a restrictive diet, such as veganism or vegetarianism, that limits your access to riboflavin-rich foods 

• Suffering from a health condition that may affect nutrient absorption, like Crohn’s or celiac disease (CD)

• Suffering from a chronic illness, including liver disease, hypothyroidism, or alcohol use disorder (AUD)

• An elderly individual

• Currently pregnant or breastfeeding 

These circumstances can affect your vitamin B2 requirements, and your doctor can help you determine the most appropriate course of action. 

You can also consult your doctor if you have any concerns about your vitamin intake to discuss strategies that can help you avoid a deficiency. 

Take Control of Your Vitamin Intake with LifeMD

If you’re looking for more information on how to maintain an adequate intake of vitamins to better support your overall well-being, LifeMD has got you covered.

Our team can connect you to medical professionals who can guide you on healthy habits — all from the comfort of your home. 

Make an appointment with LifeMD to take control of your health today.

Dr. Anthony Puopolo

Dr. Puopolo holds a B.A. in Biology from Tufts University, M.A. in Biology from Boston University, and Doctor of Medicine from the Boston University School of Medicine. He also completed a Family Medicine and Psychiatry residency program in the U.S. Army.

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