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Running on empty? Discover how this essential nutrient powers your body, from helping to boost energy to supporting healthy skin
Summary
1New research into vitamin B2
While vitamin B2 is known for its essential role in various bodily functions, ongoing research is uncovering new potential benefits…
2How much vitamin B2 do you need?
This can vary depending on the life stage you’re in.The recommended daily allowances of vitamin B2, across the lifespan, are…
3Best sources of vitamin B2
You can find vitamin B2 in a wide variety of foods, meaning you should be able to get all the B2 you need from your diet…
What is vitamin B2?
Like all eight B vitamins, vitamin B2 (riboflavin) is essential for helping you convert food into energy so that your body works efficiently.1,2,3 It’s also a must for keeping your skin, eyes and nervous system healthy.3
Vitamin B2 benefits
Vitamin B2 helps to break down fats, proteins and carbohydrates, and keeps a steady supply of energy flowing through your body.3,4
It’s also been associated with a lower risk of depression in women, which is known to contribute to low energy, meaning vitamin B2 may help energy levels.5,6 However, further research in larger trials is needed to confirm these results.
Not getting enough vitamin B2 also reduces how much iron your body absorbs, and may be linked to iron deficiency.7,8 We need iron to produce the red blood cells that carry oxygen to our organs and tissues. Low iron levels impact our energy levels by triggering symptoms like fatigue and may even lead to anaemia.4
It’s a little-known fact that vitamin B2 is an antioxidant.9
This means it may help to prevent damage caused to the body by free radicals, which if left unchecked can lead to oxidative stress. This plays a role in ageing and chronic diseases, such as cancer, diabetes and some neurodegenerative disorders (such as Alzheimer’s disease or Parkinson’s disease).9
New and emerging research into vitamin B2
While vitamin B2 is known for its essential role in various bodily functions, ongoing research is uncovering new potential benefits. Although early studies seem promising, it's important to remember that there's still a lot to learn. As a result, more studies are needed to fully understand and confirm these potential benefits. The jury is out, for now…
Vitamin B2 may lower risk factors for cancer
Some studies suggest a possible link between vitamin B2 deficiency and an increased risk of certain cancers.9 There are also some signs pointing to vitamin B2 playing a role in limiting the growth of cancer cells.10,11 However, more research is needed to fully understand these connections in humans and determine whether vitamin B2 could be used as a preventative or therapeutic strategy.
Vitamin B2 may prevent migraines
There's also ongoing research exploring the potential of vitamin B2 to prevent migraines.9,10 While one study showed promising results, more research is required to draw definitive conclusions, especially given the unique circumstances of the placebo group in that particular study.10
How much vitamin B2 do you need?
This can vary depending on the life stage you’re in.The recommended daily allowances of vitamin B2, across the lifespan, are:11,13
- children (1–3 years) – 0.6mg/day
- children (4–6 years) – 0.8mg/day
- children (7–10 years) – 1.0mg/day
- teenagers (11–14 years) – males 1.2mg a day, females 1.1mg a day
- teenagers (15–18 years) – males 1.3mg a day, females 1.1mg a day
- men – 1.3mg/day
- women – 1.1mg/day
- pregnant women – 1.4mg/day
However, the NHS states that taking 40mg or less a day of vitamin B2 is unlikely to cause any harm.3
Vitamin B2 deficiency symptoms
Like most B vitamins, vitamin B2 isn’t stored in your body.3 This means you need to make sure you’re getting enough from your diet.3
B2 deficiency is extremely rare. However, if you do have one, you might notice some of these symptoms:12
- sore throat
- hyperaemia (more blood than normal going to your body’s tissues)
- swelling of the cheeks
- hair loss
- skin inflammation
- anaemia
- swollen tongue
- cataracts
Best sources of vitamin B2
You can find vitamin B2 in a wide variety of foods, meaning you should be able to get all the B2 you need from your diet.3,12 However, UV light can destroy this vitamin, so make sure you store these foods out of the sun.3
The best animal-based B2 vitamin foods include:3,12
- milk
- eggs
- yoghurt
- meat
The best plant-based sources of vitamin B2 include:3,12
- mushrooms
- fortified breakfast cereals
- vegetables
The final say
Vitamin B2 is an extremely important micronutrient that helps to give your body energy and helps to keep your skin, eyes and nervous system healthy. If you’re concerned that your diet isn’t giving you enough, check out our full range of vitamin B2 supplements.
Finally, for personalised nutrition advice, you should always speak to a healthcare professional, such as your GP or a dietitian.
The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
- Ali MA, et al. Dietary Vitamin B complex: orchestration in human nutrition throughout Life with sex differences. Nutrients. 2022;14(19):3940. Available from: https://doi.org/10.3390/nu14193940
- Peterson CT, et al. B Vitamins and their role in immune regulation and cancer. Nutrients. 2020;12(11):3380. Available from: https://doi.org/10.3390/nu12113380
- NHS. B vitamins and folic acid - vitamins and minerals [Internet]. [Cited 2024 May 17]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/
- Tardy A-L, et al. Vitamins and minerals for energy, fatigue and cognition: A narrative review of the biochemical and clinical evidence. Nutrients [Internet]. 2020;12(1):228. Available from: https://doi.org/10.3390/nu12010228
- Wu Y, et al. Associations of dietary vitamin B1, vitamin B2, vitamin B6, and vitamin B12 with the risk of depression: a systematic review and meta-analysis. Nutrition Reviews. 2022;80(3):351–366. Available from: https://doi.org/10.1093/nutrit/nuab014
- Gibson-Smith D, et al. Association of food groups with depression and anxiety disorders. European Journal of Nutrition. 2020;59:767–778. Available from: https://doi.org/10.1007/s00394-019-01943-4
- Kangalgil M, Sahinler A, Kırkbir IB, Ozcelik AO. Associations of maternal characteristics and dietary factors with anemia and iron-deficiency in pregnancy. Journal of Gynecology Obstetrics and Human Reproduction [Internet]. 2021 Oct [cited 2024 Oct 22];50(8):102137. Available from: https://www.sciencedirect.com/science/article/abs/pii/S2468784721000751
- Wang W, et al. Dietary iron and vitamins in association with mortality. Clinical Nutrition. 2021;40(4):2401–2409. Available from: https://pubmed.ncbi.nlm.nih.gov/33143929/
- Olfat N, et al. Riboflavin is an antioxidant: a review update. British Journal of Nutrition. 2022;128(10):1887–1895. Available from: https://doi.org/10.1017/s0007114521005031
- Suannasom N, et al. Riboflavin: the health benefits of a forgotten natural vitamin. International Journal of Molecular Sciences. 2020;21(3):950. Available from: https://doi.org/10.3390/ijms21030950
- Public Health England. Government Dietary Recommendations. Government recommendations for energy and nutrients for males and females aged 1–18 years and 19+ years [Internet]. [cited 2024 May 20]. Available from: https://assets.publishing.service.gov.uk/media/5a749fece5274a44083b82d8/government_dietary_recommendations.pdf
- Hrubsa M, et al. Biological properties of vitamins of the B-complex, part 1: vitamins B1, B2, B3, and B5. Nutrients. 2022;14(3):484. Available from: https://doi.org/10.3390/nu14030484
- Office of Dietary Supplements - Riboflavin [Internet]. Nih.gov. 2020 [cited 2024 Oct 23]. Available from: https://ods.od.nih.gov/factsheets/Riboflavin-HealthProfessional/
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