vitamin b2

Riboflavin is the scientific name for a vitamin and dietary supplement commonly called vitamin B2. Doctors may prescribe riboflavin in higher doses to help treat migraines and cancer in some cases.

Riboflavin plays an important role in helping the body break down nutrients in food. It helps the body to convert complex carbohydrates, fats and proteins into forms that the body can use.

Riboflavin also helps maintain your adrenal gland, which reacts to stress and helps keep the nervous system functioning properly.

1. Meat:

Red meat, beef or lamb – these are all wonderful sources of this vitamin. Meat and meat products give you enough vitamin B2 to reach about 12% of the RDI. Try to include the kidneys and livers in your diet to meet your riboflavin needs.

2. Nuts:

Almonds are an excellent source of vitamin B2 with 28 grams of this healthy nut giving 0.28 mg of riboflavin, which represents approximately 17% of the RDI. One ounce of cashews, pine nuts and pistachios satisfies 4% of the RDA riboflavin requirements.

3. Green Leafy Vegetables:

Green leafy vegetables such as spinach, fenugreek leaves, asparagus, drumstick leaves and beets are great sources of vitamin B2. While half a cup of spinach gives 0.21 mg of riboflavin, the beet greens give your 24% RDA.

4. Milk:

Milk not only provides calcium to keep bones healthy, but is also a good source of vitamin B2. 100 ml of milk provides 0.18 mg of vitamin B2, which represents approximately 10.5% of the daily needs of this essential vitamin.

5. Cheese:

Cheese is a tasty and healthy way to replenish the body with vitamin B2. 100 g of cheese provides about 1.38 mg of riboflavin, which is enough to make up 81% of the amount you need every day.

6. Mushrooms:

Eating mushrooms increases vitamin B2 stores in the body. 100 g of mushrooms give you around 0.49 mg of vitamin B2, satisfying 29% of its daily needs.

7. Eggs:

Eat scrambled, boiled or curry eggs. Eggs are not only a source of protein-energy but are also abundant in vitamin B2. You can harvest 0.51 milligrams of riboflavin from 100 grams of eggs to meet 30% of the RDA requirements.

8. Fish:

Oily fish like mackerel, Rohu, Surmai and Katla are rich sources of vitamin B2. While 85 g of mackerel gives you around 0.49 mg of this vitamin, smoked salmon and wild salmon meet 27% and 24% respectively of the daily values recommended by the RDA.

9. Soya Beans:

Soy is known as one of the healthiest foods that can be eaten by both vegetarians and non-vegetarians. An excellent source of protein for vegetarians and vegans, soybeans are naturally endowed with a good amount of vitamin B2. Include 100 g of soy in your diet to harvest 0.18 mg of this vitamin.

10. Broccoli:

In addition to being a good source of a number of essential vitamins and antioxidants, broccoli is also a storehouse of vitamin B2. If you are monitoring your weight, you can safely eat broccoli. While 100 g of these green vegetables provides 0.117 mg of riboflavin, corresponding to only 10% of the daily recommended value of this vitamin, it is still a healthier choice compared to other high-calorie sources.

1. Vitamin B2 is a Mild Anti-inflammatory

Riboflavin significantly reduces the expression of HMGB1 (a protein in the high mobility group B1), which is one of the factors responsible for inflammation in the systemic inflammatory response syndrome (sepsis) in mice.

In various circumstances, it has anti-inflammatory properties.

2. Vitamin B2 Helps Prevent Cognitive Decline

Riboflavin is associated with better cognitive test scores in primary school children in rural Kenya. A higher intake of B2 is associated with better abstract performance.

Riboflavin is a safe and well-tolerated option for the treatment of migraines in adults.

The treatment reduced the number of migraines.

3. Vitamin B2 Consumption Reduces Depression 

In many depressed subjects, there was concomitant riboflavin deficiency.

In elderly and depressed patients, the B vitamins (B1, B2 and B6) improved depression.

In a Japanese cross-sectional study, increased consumption of riboflavin led to a decrease in symptoms of depression in girls but not in boys.

Consumption of riboflavin prevents depression after childbirth.

4. Vitamin B2 Protects the Eye 

Increased consumption of riboflavin leads to a significant reduction in age-related cataracts.

Consumption also leads to less age-related opacity in the eyes.

The combined use of riboflavin and UVA photochemical therapy has a positive effect in patients with ocular inflammation.

5. Vitamin B2 Prevents Cardiovascular Disease

In a patient with a certain genotype, riboflavin effectively reduces blood pressure.

Seniors who had oral riboflavin supplementation had reduced homocysteine, which causes heart disease.

Riboflavin and folate work together to reduce homocysteine levels.

6. Vitamin B2 May Prevent Cancer 

Consumption of riboflavin (in addition to vitamin B6) reduces the risk of colorectal cancer in postmenopausal women.

Consumption of B2 also reduced the risk of colon cancer in women.

There is little association between B2 consumption and the prevalence of prostate cancer, breast cancer and lung cancer.

7. Vitamin B2 Plays a Protective Role in Bones

B2 and other B vitamins play a protective role in bone health.

In an experimental study, those with the lowest riboflavin consumption were more likely to experience fractures.

The increased intake of riboflavin leads to a higher density of bone mass in the neck.

8. Vitamin B2 Protects the Liver

Riboflavin can be used as a protective agent for the liver against the toxic effects of CCl4 and other chemicals in the liver.

Riboflavin also reduces liver damage after liver ischemia and reperfusion in mice.

9. Vitamin B2 Protects Against Autoimmune Disorders

In a case study, treatment B2 proved to be effective in the treatment of a progressive neurological disorder.

In mice, B2 helped suppress a pattern of motor disability after the autoimmune disorder, multiple sclerosis.

10. Vitamin B2 Reduces Nightly Leg Cramps

B2 (along with other B vitamins) has helped reduce the length, intensity of pain, and frequency of nighttime leg cramps in the elderly.

11. Vitamin B2  Helps with Pregnancy

In mice, vitamin B2 supplementation leads to more pregnancy, more puppy weight and an increase in hemoglobin.

Vitamin B2 deficiency is a significant risk when the diet is poor, as the human body continuously excretes the vitamin, so it is not stored. A person with B2 deficiency normally also lacks other vitamins.

There are two types of riboflavin deficiency:

  • Primary riboflavin deficiency occurs when a person’s diet is low in vitamin B2
  • Secondary riboflavin deficiency occurs for another reason, perhaps because the intestines cannot properly absorb the vitamin, or the body cannot use it, or because it is excreted too quickly

Riboflavin deficiency is also called ariboflavinosis.

The signs and symptoms of deficiency include:

  • Lack of vitamin B2 can cause mouth ulcers and other complaints.
  • Angular cheilitis
  • Chapped lips
  • Dry skin
  • Inflammation of the lining of the mouth
  • Inflammation of the tongue
  • Mouth ulcers
  • Red lips
  • Irritated throat
  • Scrotal dermatitis
  • The liquid in the mucous membranes
  • Iron deficiency
  • Eyes may be sensitive to bright light and may cause itching, tears, or bloodshot

People who drink excessive amounts of alcohol are at higher risk for vitamin B deficiency.


Riboflavin is SAFELY SAFE for most people when taken orally. In some people, riboflavin can cause a yellow-orange color in the urine. It can also cause diarrhea.

Special Precautions & Warnings:

Children: Riboflavin is SAFELY SAFE for most children when taken orally in appropriate amounts, as recommended by the Food and Nutrition Council of the National Institute of Medicine (see dosage section ci -Dessous).

Pregnancy and breast-feeding: Riboflavin is SAFELY SAFE when taken orally and used appropriately for pregnant or lactating women. The recommended amounts are 1.4 mg per day for pregnant women and 1.6 mg per day for breastfeeding women. Riboflavin is POSSIBLY SAFE when taken orally in larger doses in the short term.

Hepatitis, cirrhosis, bill obstruction: the absorption of riboflavin is reduced in people with these conditions.

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