Introduction

Vitamin B2, also known as riboflavin, is a water-soluble vitamin essential for energy production, cellular function, and maintaining healthy skin and eyes. It plays a key role in metabolizing carbohydrates, fats, and proteins.

What Is Vitamin B2 (Riboflavin)?

Vitamin B2 is a B-complex vitamin required for growth, energy metabolism, and the maintenance of body tissues.

• Scientific name: Riboflavin
• Type: Water-soluble vitamin
• Main role: Energy metabolism and cellular health

How Vitamin B2 Works in the Body

Riboflavin acts as a coenzyme in energy-producing pathways and is vital for redox reactions within cells.

• Supports conversion of food into energy
• Helps activate other B vitamins (B6, folate, B12)
• Supports antioxidant defenses
• Maintains healthy skin, eyes, and nervous system

Sources of Vitamin B2

• Milk and dairy products
• Eggs
• Lean meats
• Green leafy vegetables
• Whole grains and fortified cereals
• Almonds

Vitamin B2 Deficiency

Vitamin B2 deficiency may occur with poor dietary intake, alcoholism, or malabsorption.

Common deficiency symptoms include:

• Cracked lips and mouth corners
• Sore throat
• Inflamed tongue
• Skin rashes
• Eye fatigue and sensitivity to light

Dosage & How to Take Vitamin B2

• Adult men: 1.3 mg/day
• Adult women: 1.1 mg/day
• Pregnancy: 1.4 mg/day
• Therapeutic doses: As prescribed

Vitamin B2 is best taken with food for improved absorption.

Forms of Vitamin B2

• Riboflavin
• Riboflavin-5-phosphate (active form)

Benefits & Uses

• Supports energy production
• Maintains healthy skin and eyes
• Supports antioxidant defense
• May help reduce migraine frequency
• Supports nerve and brain health

Safety, Side Effects & Precautions

• Very safe with no known toxicity
• Excess is excreted in urine (bright yellow color)
• No serious side effects reported

Special Populations

• Pregnancy: Increased requirement
• Elderly: Supports eye and cognitive health
• Migraine sufferers: Often used in higher doses
• Alcohol users: Higher deficiency risk

Frequently Asked Questions

What does Vitamin B2 do in the body?

Vitamin B2 helps convert food into energy and supports skin, eye, and nerve health.

Can Vitamin B2 deficiency affect eyes?

Yes. Deficiency may cause eye fatigue, sensitivity to light, and irritation.

Can Vitamin B2 be taken daily?

Yes. Daily intake within recommended limits is safe.

Why does urine turn yellow after taking Vitamin B2?

Excess riboflavin is excreted in urine, causing a bright yellow color, which is harmless.

Best time to take Vitamin B2?

Vitamin B2 is best taken with meals for optimal absorption.