Support your energy, skin and nervous system with vitamin B2, also known as riboflavin. This important micronutrient helps your body turn food into energy and also acts as an antioxidant. Here's how B2 works, where to find it, and when a supplement can help.
What does vitamin B2 do?
Vitamin B2, also known as riboflavin, helps convert the proteins, fats and carbohydrates in your food into energy your body can actually use. That makes it one of the workhorses of energy-yielding metabolism – and because it's involved in releasing energy, it also contributes to the reduction of tiredness and fatigue.
But B2 does more than power your cells. It also acts as an antioxidant, contributing to the protection of cells from oxidative stress. And it supports your health in several other everyday ways: it contributes to the maintenance of normal skin, the maintenance of normal vision, and the normal function of the nervous system. That's a lot of ground for one nutrient to cover, which is part of why it turns up on so many "essential vitamins" lists.
There's an iron connection worth knowing about, too. Riboflavin contributes to the normal metabolism of iron – the mineral your body uses to make the red blood cells that carry oxygen around your body. In fact, B2 also contributes directly to the maintenance of normal red blood cells. So while iron tends to get all the attention on that front, riboflavin is quietly working alongside it.
Why does your body need a steady supply?
B2 is water-soluble, which means your body doesn't store it – any excess is simply passed out in your urine rather than saved for later. (It's also why very high doses can turn your urine bright yellow, which is harmless and just a sign of the surplus leaving.) The practical upshot is that riboflavin is a "little and often" nutrient: your levels depend on a steady daily intake rather than one big top-up.
What foods are high in vitamin B2?
The good news is that riboflavin turns up in a wide variety of everyday foods. Good sources include fish, meat, poultry, eggs, milk, mushrooms, fortified breakfast cereals, almonds and quinoa – so a varied diet usually covers it without much thought.
The NHS recommends 1.3mg a day for men and 1.1mg a day for women. Most people can get this easily from a balanced diet. One thing worth knowing is that how you cook and store food affects how much riboflavin survives to your plate – B2 is particularly sensitive to light, which is one reason milk is sold in opaque rather than clear containers.
Should I take a vitamin B2 supplement?
If you eat a varied, healthy diet, you're likely getting all the riboflavin you need – deficiency is quite rare precisely because B2 is found in so many foods.
Even so, not everyone hits the mark: UK dietary survey data has found that a meaningful proportion of women fall short of the recommended intake. If your diet is limited, if you eat very little in the way of animal products or dairy (which are among the richest sources), or if you're simply concerned you're not getting enough, a supplement can be a straightforward way to keep your intake steady.
Because riboflavin is central to releasing energy from food, people with high energy demands – including those who train hard or exercise intensely – sometimes choose to make sure their intake is well covered. And some medications can affect how well your body absorbs certain nutrients, so if that applies to you it's worth a conversation with your pharmacist. If you're unsure whether you'd benefit from supplementation, speaking with a healthcare professional is always the best starting point.
B2 is also available as part of a vitamin B complex, if you'd rather cover the whole B family together.
Explore our range of vitamin B2 supplements to support normal energy release, skin and nervous system function.