A water-soluble B vitamin found in dairy, eggs and almonds.
Why it’s used: Contributes to the reduction of tiredness and fatigue and to the maintenance of normal skin and vision.
Vitamin B2, or riboflavin, is a water-soluble B vitamin. Good food sources include milk, eggs, plain yoghurt, mushrooms and fortified breakfast cereals. UV light can break riboflavin down, which is why the NHS suggests keeping these foods out of direct sunlight. The body cannot store riboflavin, so you need some in your diet every day, though most people get enough from a varied diet.
Riboflavin helps the body release energy from food and helps keep the skin, eyes and nervous system healthy. It contributes to the reduction of tiredness and fatigue and to the maintenance of normal skin and normal vision. Dairy foods are a particularly useful source for many people in the UK.
On labels it is usually listed simply as riboflavin. You will find it in multivitamin and mineral supplements, in B-complex formulas and in supplements that contain riboflavin alone, with the amount shown in milligrams (mg). Because it works alongside the other B vitamins in the release of energy from food, it is most often taken as part of a combined product.
2 findings behind this ingredient. Hover a card for the detail and the source.
Randomised placebo-controlled trial in 123 women aged 19–25 with low riboflavin status taking 2 mg or 4 mg riboflavin or placebo for 8 weeks. Riboflavin status improved with dose, and rises in haemoglobin tracked the improvement, especially in those lowest at the start.
Two randomised double-masked trials in 5,390 adults in rural Linxian, China, lasting 5 to 6 years. Nuclear cataract was significantly less common with riboflavin plus niacin, by 44% in those aged 65–74, though a small rise in posterior subcapsular cataract was seen.
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Riboflavin is vitamin B2. It contributes to the reduction of tiredness and fatigue and to the maintenance of normal skin and vision, and it helps the body release energy from food. Most people get enough from milk, eggs, yoghurt and fortified cereals.
Good sources include milk, eggs, plain yoghurt, mushrooms and fortified breakfast cereals. UV light can break riboflavin down, so the NHS suggests keeping these foods out of direct sunlight. Because the body cannot store it, regular intake matters.
For most adults, yes. Riboflavin has not been shown to cause harm and is not known to interact with medicines. The NHS says 40mg or less a day from supplements is unlikely to cause any harm.
Information only, not medical advice. If you take medication, are pregnant or breastfeeding, speak to your GP or pharmacist first.
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