Vitamin B2 is a water-soluble nutrient. It is integral in the process of converting food into energy. Vitamin B2 is also essential in the activation and metabolism of other key nutrients. Vitamin B2 is sensitive to sunlight exposure and food and supplements that contain Vitamin B2 must be stored correctly to avoid being destroyed. Due to the water-solubility of Riboflavin, daily stores must be replenished. Athletes or individuals that consume alcohol regularly are at higher risk of Vitamin B2 depletion.

Roles in the body:

  • Aids the metabolism of carbohydrates, fats and proteins
  • Essential for metabolic processes and normal cell function
  • Required for red blood cell production
  • Important for growth and development – especially important for reproduction, foetal development and lactation
  • Works as an antioxidant
  • Required for the activation and metabolism of Vitamin B6 and Folate
  • Required for immune system functioning
  • Maintaining healthy skin, hair, mucous membranes and nails

Signs of deficiency:

  • Sore throat and tongue
  • Cracks in the lips and corners of the mouth, redness to lips
  • Dermatitis
  • Eye fatigue
  • Headache
  • Nervousness, irritability, depression
  • Light sensitivity

Best food sources:

Mushrooms, Spinach and dark leafy greens, Sprouts, Asparagus, Broccoli, Brussel sprouts, Chard, Fatty fish, beef pork, organ meats such as liver and kidney, Milk and milk products, Eggs and yeast.