Vitamin B2, also called riboflavin, is one of the eight essential B‑vitamins your body can’t make on its own. It plays a key role in turning the food you eat into energy, keeping your skin, eyes, and nerves in good shape, and helping other nutrients work better.
Most people get enough ribofulvin from a balanced diet, but many don’t realize how easy it is to miss out, especially if you eat a lot of processed foods or follow a strict low‑fat plan. A shortfall can show up as cracked lips, sore throat, or a feeling of fatigue that just won’t quit.
Riboflavin loves to hide in everyday foods. Here are the easiest places to find it:
Cooking can destroy some riboflavin, so steaming or quick sautéing helps you keep more of the vitamin in your plate.
If you think your diet falls short, a riboflavin supplement is a simple fix. Most multivitamins contain the RDA (around 1.3 mg for men and 1.1 mg for women), which is enough for everyday needs. High doses are usually safe because excess riboflavin is flushed out in urine, turning it bright yellow—nothing to worry about.
However, mega‑doses can interfere with certain medications, especially those that affect the nervous system. Talk to a pharmacist or doctor if you’re on drugs like antipsychotics, chemotherapy, or antidepressants before you start a high‑strength riboflavin product.
When choosing a supplement, pick a reputable brand that lists the exact amount of riboflavin on the label. Look for third‑party testing symbols to make sure you’re getting what the bottle promises.
Vitamin B2 works hand‑in‑hand with other B‑vitamins, especially B6 and B12. If you’re already taking a B‑complex, you probably don’t need an extra riboflavin pill. Balancing the whole family of B‑vitamins is more effective than focusing on one in isolation.
In short, keep riboflavin on your radar: eat a variety of dairy, eggs, lean proteins, and whole grains, and consider a supplement only if you have a clear gap. Your body will thank you with steadier energy, healthier skin, and smoother nerve function.
Riboflavin, or Vitamin B2, is a powerhouse vitamin that plays a crucial role in helping the body break down carbohydrates, fats, and proteins. Known for its bright yellow color, riboflavin is essential for maintaining healthy skin, eyes, and nerve functions. While many people get it from their daily diet, there's a growing interest in riboflavin supplements to ensure adequate intake. With its powerful health benefits, riboflavin is becoming an essential part of the dietary supplement market in 2022.