Vitamin B2, also known as riboflavin, is a water-soluble B vitamin essential for energy production and metabolism. It helps the body convert carbohydrates, fats, and proteins into energy and supports the proper function of the nervous system, skin, eyes, and red blood cells. Riboflavin also plays a role in antioxidant protection by participating in redox reactions that protect cells from damage.
Dietary sources rich in vitamin B2 include dairy products (milk, yogurt), lean meats (beef, organ meats like liver), eggs, nuts (almonds, macadamia nuts), mushrooms, fortified cereals, and leafy green vegetables. For example, a cup of yogurt provides about 46% of the daily value, and beef liver is one of the richest sources, offering nearly twice the daily requirement in a 3-ounce serving.
Therapeutically, riboflavin has shown promise in reducing migraine frequency and duration at high doses (around 400 mg daily) and may help prevent cataracts, although more research is needed for some uses. Vitamin B2 deficiency can lead to symptoms related to skin, eye, and nervous system problems.
Overall, vitamin B2 is vital for maintaining energy metabolism, cellular function, growth, and development, and it can be easily obtained through a balanced diet rich in animal and some plant-based foods.
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