What Does Vitamin B2 Do?

Vitamin B2, also known as riboflavin, is one of the eight B vitamins that play a vital role in keeping the body energised and healthy. It is water soluble, meaning it is not stored in the body for long periods and needs to be replenished regularly through diet. Riboflavin is often overlooked compared to other nutrients, but it is essential for the release of energy from food, the maintenance of normal skin and eyes, and the proper functioning of the nervous system. For anyone aiming to maintain steady energy levels and support general wellbeing, vitamin B2 is an important part of the picture.

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Energy Production and Metabolism

One of the main functions of vitamin B2 is to help the body convert food into energy. It works by breaking down proteins, fats, and carbohydrates, and turning them into a form the body can use for fuel. Without enough riboflavin, this energy release process becomes less efficient, which may leave you feeling more tired or sluggish. By supporting the metabolism of macronutrients, vitamin B2 helps maintain steady energy throughout the day and keeps cells functioning at their best.

Antioxidant Protection and Cell Health

Vitamin B2 also contributes to protecting the body’s cells from oxidative stress. This happens when harmful molecules known as free radicals build up in the body, which over time can damage cells and tissues. Riboflavin plays a part in supporting antioxidant defences, which helps reduce this impact. This function links vitamin B2 not only to energy but also to the long-term health of the body, as it assists in keeping cells in good working order.

Skin, Eyes, and Nervous System Support

Another important role of riboflavin is maintaining healthy skin and mucous membranes, which can help keep skin clear and prevent irritation. It is also necessary for normal vision, with research linking low riboflavin levels to eye strain or discomfort. The nervous system also depends on riboflavin to function effectively, showing how this single nutrient influences a wide range of areas in everyday health.

Dietary Sources of Vitamin B2

Riboflavin is naturally present in a variety of foods that can easily be included in a balanced diet. Good sources include milk, yoghurt, eggs, lean meats, and fortified breakfast cereals. Green leafy vegetables such as spinach also provide riboflavin, as do almonds and mushrooms. Because vitamin B2 is water soluble and sensitive to light, some can be lost during cooking or food preparation, which makes eating a variety of foods regularly important to ensure adequate intake.

How Much Vitamin B2 Do You Need?

UK dietary guidance recommends daily intakes of riboflavin based on age and gender. Adults typically require around 1.3 milligrams per day for men and 1.1 milligrams for women. Needs may be slightly higher during pregnancy and breastfeeding to support both mother and baby. As riboflavin is not stored in the body in significant amounts, a steady intake through food or supplements is necessary to maintain healthy levels.

Signs of Low Riboflavin Levels

Although deficiency is relatively rare in the UK, low intakes can sometimes occur, especially in people with restricted diets. Symptoms of low riboflavin can include fatigue, sore lips or mouth, skin inflammation, or sensitivity to light. More severe cases may impact growth in children or affect overall health if left unaddressed. Because riboflavin works closely with other B vitamins, low levels can sometimes occur alongside other deficiencies, highlighting the value of a balanced diet or comprehensive multivitamin.

Riboflavin in Multivitamins

Many multivitamin supplements contain vitamin B2, ensuring that you receive a consistent intake even if your diet varies from day to day. This can be particularly useful for people who follow plant-based diets, those with limited food choices, or individuals who want to support their energy and wellbeing. Since riboflavin is safe at recommended levels and any excess is passed naturally through urine, it is considered a low-risk addition to a daily supplement routine.

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