Vitamin B2: Benefits and Dietary Sources

What is vitamin B2 (riboflavin)?

Riboflavin, or vitamin B2, is a water-soluble B vitamin that is involved in a number of enzymatic reactions.

Although the body produces small quantities, these are insufficient to meet our needs. It must therefore be taken in through the diet.

Its other name, riboflavin, comes from the combination of ‘ribose’, a five-carbon sugar, and the Latin ‘flavus’, meaning ‘yellow’, in reference to its characteristic color.

Vitamin B2 is essential for the formation of two major coenzymes:

• flavin mononucleotide (FMN)
• flavin adenine dinucleotide (FAD)

These coenzymes are involved in energy metabolism: the production of energy from carbohydrates, lipids and proteins, as well as the conversion of tryptophan into niacin (vitamin B3) and vitamin B6 (pyridoxine) into its active form (1).

Vitamin B2 contributes to:

• normal energy metabolism
• maintaining normal skin, vision and mucous membranes
• normal functioning of the nervous system
• protecting cells against oxidative stress
• reducing fatigue
• normal iron metabolism
• maintaining normal red blood cells

These functions are made possible by the action of the FMN and FAD coenzymes, which facilitate the oxidation-reduction reactions essential for the production of cellular energy.

A study shows that vitamin B2 also acts as an antioxidant (2). It is thought to be involved in the glutathione regeneration cycle, a molecule with antioxidant properties that helps neutralize free radicals and limit oxidative stress in the body.

Vitamin B2 therefore contributes to our internal balance every day.

Metabolism and absorption of vitamin B2 by the body

Vitamin B2 is involved in the metabolic reactions essential for releasing energy into the cells.

It is absorbed in the proximal part of the intestine and stored mainly in the liver, heart and kidneys (3).

Absorption of vitamin B2 is enhanced when it is ingested with food. It is then transported to the cells via the blood, where it binds to molecules such as albumin, immunoglobulins and red blood cells to ensure its transport.

Recommended dietary intake of vitamin B2

Recommended Dietary Allowances (RDAs) vary according to age, sex and physiological condition:

• adults: 1.3 mg/day for men and women (4)
• pregnant women: 1.4 mg/day
• breastfeeding women: 1.6 mg/day
• children: 0.3 to 1.2 mg/day depending on age

Certain situations can increase vitamin B2 requirements:

• intense physical effort: sportspeople may need more vitamin B2 to support energy metabolism
• pregnant and breastfeeding women: requirements increase to support fetal growth and milk production
• the elderly: studies suggest that riboflavin status may be sub-optimal in older adults, increasing the risk of deficiency (5)

Food sources of vitamin B2

Vitamin B2 is sensitive to heat and can be partially destroyed during cooking. As it is water-soluble, it also tends to be diluted in soaking water.

So, to preserve its content and properties, we recommend steaming foods, not soaking them, or eating them raw whenever possible.

You can find vitamin B2 in various animal products:

• beef or poultry liver
• kidneys
• lean meat (beef, lamb)
• cooked ham
• fish (salmon, trout)
• eggs
• dairy products (milk, yogurt, cheese)

Vitamin B2 is also found in certain plant-based foods:

• legumes (lentils, chickpeas, beans)
• wholegrain cereals (oats, brown rice, quinoa)
• green vegetables (spinach, broccoli, asparagus)
• nuts and seeds (almonds, sunflower seeds)
• avocados
• lemons
• dried parsley, dried mint or dried basil

It is important to note that certain foods can be fortified with vitamin B2, such as breakfast cereals or enriched flour products.

The benefits of taking vitamin B2 supplements

In certain situations, taking a vitamin B2 food supplement may be necessary:

• proven deficiency or risk of deficiency
• major needs (intense physical effort, pregnancy, breastfeeding)
• persistent fatigue with no obvious cause

A lack of vitamin B2 can occur in the event of an unbalanced diet, especially without dairy products.

It can manifest itself in cracked lips and mouth corners, a reddish or dark tongue, skin lesions such as seborrhoeic dermatitis, as well as eye problems and sensitivity to light.

However, in the majority of cases, it is chronic alcoholism that is to blame. Other causes include digestive problems and certain medications, such as antibiotics.

To choose the right dietary supplement, it is above all important to choose a formulation that is well dosed and bioavailable.

Coenzymated B vitamin complexes can offer improved absorption.

Discover the Coenzymated B Vitamins supplement, which contains the full range of 8 B vitamins in their best forms.

Multivitamins can also be an option, making sure you stick to the recommended doses. Choose according to your needs:

Discover the Daily 1 food supplement, which contains 30 exceptional vitamins, minerals and compounds.

Discover Daily 3, a complete multivitamin formula with 45 ingredients (including 16 vitamins and 9 minerals).

Discover Daily 6, an enriched version of Daily 3 with 54 ingredients in natural forms.

Good to know: It is recommended to consult a health professional before starting any supplementation, in order to assess individual needs and avoid any risk of overdosing.