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Vitamin B2

What is Vitamin B2 (Riboflavin)?

You might have noticed that unlike other vitamins, there are actually many distinct characters within the B-vitamin family, each with their own characteristics. Originally it was believed that there was only one vitamin B, however as time and research developed, we now understand them to be a group of distinct compounds.

In supplemental form, you can still find the b-vitamins working together in a complex or available on their own for their individual benefits.

Vitamin B2/ Riboflavin: Riboflavin is a water-soluble vitamin which contributes to several functions in the body required for normal psychological and nervous system function, mental performance, energy yielding metabolism and immune system stimulation. These biological effects have been studied for their anti-oxidant, anti-ageing and anti-inflammatory properties.

What is riboflavin found in?

Riboflavin, also known as vitamin B2, is naturally found in foods such as dairy products (milk, cheese), eggs, lean meats, poultry, fish, leafy green vegetables, and legumes.

Herbal sources of riboflavin: Alfalfa, burdock root, catnip, chamomile, chickweed, eyebright, fennel seed, fenugreek, ginseng, horsetail, parsley, peppermint, raspberry leaf, red clover, rose hips and sage.

What are the specific benefits of riboflavin?

Oxidative stress

Oxidative damage contributes to the development of many diseases in the body. B2 can help us to protect cells from oxidative stress whilst regenerating antioxidants like glutathione.

Metabolism benefits

B2 plays a role in the metabolism of macro-nutrients, drugs and other vitamins like folate and vitamin K. In fact, B2 has been shown to reduce the toxic effects of drug metabolism.

It is also involved in antibody production, cell respiration and red blood cell formation. It supports eye health by reducing eye fatigue and can help prevent cataracts. Additionally, riboflavin helps us to metabolise fats, proteins and carbohydrates and together with vitamin A, it supports the mucous membranes of our digestive tract. It is also needed for the absorption of iron and B6, and when taken together with B6 it may benefit carpal tunnel syndrome.

Skin benefits

Riboflavin can support with dandruff and aid in the use of oxygen by the tissues in skin, hair and nails.

Energy production and migraine reduction

Some positive studies have found that in high doses, vitamin B2 can reduce the frequency and duration of migraines via its role in energy metabolism.

Signs of riboflavin deficiency or insufficiency

Cracked sores in the corner of your mouth, eye problems, an inflamed mouth or tongue, skin lesions, dermatitis, dizziness, eczema, hair loss, insomnia, light sensitivity, itchy eyes. blurred vision, poor digestion and slowed mental response.


Alcohol, the oral contraceptive pill (OCP), light, antibiotics and exercise can deplete levels of riboflavin.

Taking 50 milligrams a day or more of riboflavin for a long period of time may lead to cataracts and retinal disease.

Recommended For

Anaemia (Iron Deficiency & B12 Deficiency) , Dermatitis , Dandruff , Eye Health , Hair Loss - Women , Headaches , Energy , Fatigue/ Exhaustion , Cracked Lips

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