This vitamin is also known as vitamin B2. This vitamin helps to transport iron in the body. Deficiencies of riboflavin will cause your skin to crack and peel particularly around the mouth. Other side effects from not getting enough of this vitamin include anemia and fatigue.

Those who eat a wide variety of food, including plants and meat are unlikely to have a deficiency.

What Vitamin B2 Does For Your Body?

  1. Energy Production: Riboflavin is very important for the metabolism of carbohydrates, proteins, and fats into energy. It acts as a coenzyme with other B vitamins to support cellular energy production.
  2. Skin and Eye Health: Riboflavin is good for maintaining healthy skin, hair and nails. It also enhances our vision and helps prevent eye conditions such as cataracts.
  3. Nervous System Function: This vitamin helps our nervous system by helping with the development and function of the myelin sheath around nerves, which is essential for nerve signal transmission.
  4. Antioxidant Protection: Riboflavin plays a role in the body’s antioxidant defenses by promoting the regeneration of another antioxidant, glutathione. This helps to protect cells from damage by free radicals.
  5. Iron Absorption and Use: It assists in the absorption and utilization of iron, helping to prevent anemia.
  6. Mucous Membrane Health: Riboflavin helps maintain healthy mucous membranes, which line many body structures including the respiratory and digestive tracts.

Overall, riboflavin is a key nutrient that helps our body in many ways. It is a critical vitamin to maintain optimal health.

Which Foods Contain Vitamin B2

Here’s a table showing some common food sources of riboflavin (Vitamin B2):

Food SourceVitamin B2 Content (per 100g)
Beef Liver2.9 mg
Oats0.11 mg
Milk0.18 mg
Yogurt0.28 mg
Cheese0.38 mg
Almonds1.1 mg
Eggs0.51 mg
Salmon0.49 mg
Chicken0.24 mg
Mushrooms0.49 mg
This list provides an estimate of riboflavin content for various foods
Plant-Based / Vegan Food Source of RiboflavinRiboflavin Content (per 100g)
Almonds1.1 mg
Mushrooms0.49 mg
Spinach0.19 mg
Avocado0.13 mg
Quinoa0.11 mg
Soybeans0.87 mg
Lentils0.21 mg
Tempeh0.55 mg
Asparagus0.19 mg
Broccoli0.12 mg
Plant-based / vegan options for Riboflavin

Can Riboflavin Cause Side Effects

Riboflavin is considered safe and side effects are rare because it is a water-soluble vitamin; the means that the body can excrete excess amounts in the urine. However, there are a few situations where side effects might occur, typically with very high doses:

  1. Bright Yellow Urine: This is the most common side effect and is harmless. It is simply the body excreting excess riboflavin.
  2. Digestive Discomfort: In rare cases, high doses of riboflavin can cause diarrhea or an increase in urine output.
  3. Increased Sensitivity to Light: Taking high doses of riboflavin may make some people more sensitive to light, leading to eye discomfort in bright environments.

It’s important to note that these side effects are typically associated with doses much higher than the recommended dietary allowance. For most people, consuming riboflavin from foods or standard-dose supplements is unlikely to cause any adverse effects.

Daily Dose of Vitamin B2

Are you wondering how much vitamin b2 to take for women? For men or children?

Age GroupFemale (mg/day)Male (mg/day)
0-6 months0.3*0.3*
7-12 months0.4*0.4*
1-3 years0.50.5
4-8 years0.60.6
9-13 years0.90.9
14-18 years1.01.3
19-50 years1.11.3
51+ years1.11.3
How much vitamin b2 / Riboflavin to take

*For infants (0-12 months), the values are presented as Adequate Intake (AI), which serves as a guideline when an RDA cannot be determined.

As in anything shown on this website, its for reference only, please consult with a doctor for personalized advice.

Where to Buy Riboflavin (Vitamin B2)

Vitamin B2 can be purchased at pharmacies and at online drug stores. Here are some highly rated brands of vitamin B2. These have a much higher daily dose of vitamin B2 that your body needs, so please consult with a doctor to discuss and potential adverse effects.

Migraine Relief Complex: This is a gummy and highly rated.

Nutricost Brand: These are gluten free and non GMO Capsules.

FAQs For Riboflavin / Vitamin B2

Can Vitamin B2 Help with Migraines?

Yes, riboflavin (Vitamin B2) has been studied for its potential to help prevent migraines. Research suggests that riboflavin can be beneficial in reducing the frequency and intensity of migraine headaches.

When Should You Take Vitamin B2

The timing for taking vitamin b2 isn’t as critical as some other supplements, but there are a few guidelines you can follow to increase the level of absorption and effectiveness.
Consistent Timing: If you take your riboflavin supplement at the same time each day can help maintain a consistent level in your body, which might be beneficial for its metabolic functions.
Avoid High-Dose, Single Intake: When you need to take a higher dose, consider splitting it into two doses taken at different times of the day to maximize absorption and minimize any potential urine excretion of unabsorbed riboflavin.
Morning or Noon: Since B vitamins, including riboflavin, can potentially contribute to increased energy, taking them in the morning or early afternoon might prevent any interference with sleep.

Should You Take Vitamin B2 With Food

Riboflavin is best taken with a meal to enhance its absorption and to reduce the risk of stomach upset that might occur if taken on an empty stomach.

Can Vitamin B2 Cause Diarrhea?

Yes, while it’s quite rare, taking high doses of riboflavin (Vitamin B2) can potentially cause diarrhea.

Can Vitamin B2 Cause Headaches

This vitamin is not known to cause headaches and is, in fact, often used as a treatment to help reduce the frequency and severity of migraines. However, like any supplement, individual reactions can vary, and in rare cases, some people might experience headaches as a side effect of taking high doses of riboflavin or due to other ingredients in a vitamin supplement formulation.

Can Vitamin B2 Cause Nausea

Yes, taking high doses of riboflavin (Vitamin B2) can sometimes cause nausea. This side effect is more common when the vitamin is taken on an empty stomach or in significantly higher doses than the recommended dietary allowance.

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