Vitamin B2 (Riboflavin)

Riboflavin, otherwise known as vitamin B2, works with our other B vitamins to convert protein, carbohydrates and fat to energy. Vitamin B2 is water-soluble; it is therefore not stored in our bodies and needs to be replenished each day. Riboflavin plays a major role in normal growth. It also assists in the production of niacin within the body, the formation of red blood cells, and the generation of antibodies. In addition, it promotes a healthy heart, skin, nerves, and eyes.

Riboflavin deficiency may manifest as cracked lips, hard to heal sores, dry scaly skin, severe dermatitis, anemia, loss of hair, insomnia, or light sensitivity.

Dietary sources of riboflavin include meats, eggs, dairy products, grain products, vegetables, and fish.

Benefits of riboflavin

  • Required for the body to convert carbohydrates, protein, and fat into energy
  • Assists in the formation of hair, skin and nails
  • Assists in normal growth
  • Important for normal vision, and may help prevent or delay developement of cataracts
  • Assists in decreasing duration and frequency of migraine headaches
  • Required for activation of vitamin B6 (pyridoxine)
  • Essential in the production of certain hormones, and involved in emotional health and well being


  • RDI/AI – 1.3 mg per day
  • UL – ND