Riboflavin

Essential Micronutrient

OVERVIEW

Summary

Vitamin B2, more commonly referred to as riboflavin, is a key nutrient for assisting the energy production because it helps break down carbohydrates, fats, and proteins, turning them into accessible energy. Usually found as part of any high-quality multivitamin formula or B-complex formula, this B vitamin is required to activate the critically important B6 vitamin, helping to regulate our “stressed-out” nervous systems.

Other names for Riboflavin

Vitamin B2, riboflavin-5-phosphate

Where to find Riboflavin

Adequate amounts of B2 can be found in most animal-source foods, such as nonfat milk, organ meats, eggs, and shellfish, as well as in other foods, such as dried peas and beans, green leafy vegetables, nuts, and wild rice. Even brewer’s yeast and Nori seaweed provide B2.

Note: B2 is easily destroyed by light, especially direct sunlight.

Popup: Foods highest in Riboflavin

Daily Value

The Daily Value for Riboflavin is 1.7 mg.

PERFORMANCE BENEFITS

Why athletes use Riboflavin

While certainly necessary for energy production, this vitamin isn’t likely to produce noticeable results unless our bodies are deficient. Athletes do have greater requirements for this and other B vitamins, and it would be wise to supplement with a B-complex or multivitamin to ensure a deficiency doesn’t occur.

Ways that Riboflavin can enhance Energy & Endurance:
  • Process and convert amino acids, carbohydrates, and fats into useable energy
Ways that Riboflavin can enhance Longevity:
  • Minimize damage caused by excess stress and exercise by preserving the integrity of the nervous system

HEALTH BENEFITS

Signs of Riboflavin deficiency

Deficiency of Riboflavin has been linked to:

  • Cracked lips
  • Dry skin
  • Tearing, red eyes
  • Anemia
  • Light sensitivity
  • Carpal tunnel syndrome
  • Leg swelling
  • Inflamed tongue
  • Cataracts
  • Esophageal cancer
  • Fatigue/Weakness
  • Depression
Potential uses for Riboflavin

Research indicates that Riboflavin may also be useful in the treatment of:

  • Migraine headaches
  • Shortness of breath
  • Carpal tunnel syndrome
  • Stress
  • Fatigue/Weakness
  • Depression

DISCUSSION

More about Riboflavin

Vitamin B2, also called riboflavin, aids the metabolism of carbohydrates, fats, and amino acids into usable energy. Necessary for cell regeneration, the production of antibodies, plus the regeneration of the powerful antioxidant glutathione, B2 also helps protect the moist tissues around the eyes, mouth, nose, and throat. Most notable is its functional requirement to activate the central nervous system “regulator” Vitamin B6.

Functions

Because B2 aids the growth and reproduction of tissue cells, our skin, hair, and nails are in part dependant on B2, along with other B vitamins, for optimal health. This isn’t to say that increasing your B2 will give you long flowing locks or flawless skin, but a deficiency can certainly increase your chances of the reverse!

B2 has been shown in studies, most often combined with B6, to increase glutathione levels and support the use of iron in the body. Many sufferers of carpal tunnel syndrome, migraine headaches, and rheumatoid arthritis have benefited