Riboflavin: 9 reasons why!

Vitamins are essential nutrients in the body. Though required in micro amounts, they work in harmony to perform numerous and insanely vital roles in the body. Vitamin B2, also known as riboflavin, is one of the micronutrients. It is a part of the B Vitamins complex meaning that it is also water-soluble. 

Vertebrates (including humans) are incapable of producing enough within their bodies. Vitaminfood has you covered and eliminates the habit of freaking out on getting a constant supply of this nutrient.

It is quite impossible to live without it so why not make a decision to get your complete nutrition by Vitaminfood delivered to you today? Let’s explore and see why B2 is so important for your health.

 Vitamin B2 is a major component of two coenzymes used in metabolism for energy production. It is a part of more compounds but these two are major ones. The first is Flavin mononucleotide (FMN) and the other is Flavin adenine dinucleotide. These two are used in several major chemical reactions in the body.

Importance of having riboflavin in the diet:

  1.       Energy production metabolism

FAD(flavin adenine dinucleotide) is a redox-active coenzyme that enables the body to make use of oxygen in the cells and different muscles for the metabolic breakdown of carbohydrates, protein and fat to yield energy. It is necessary for several energy-yielding enzymatic reactions to proceed. The energy produced facilitates other activities and cellular functions like growth, development and glucose regulation mechanisms.

  1.       Conversion of various nutrients and components to different useable formats.

This includes conversion of tryptophan to niacin, conversion of vitamin B6 to the coenzyme pyridoxal5’-phosphate and breakdown of drugs and steroids to forms that the body is sensitive to and can make use of.

Likewise, it is useful for the processing of iron in the body. This process is essential in keeping out anemia which often arises from iron deficiency or insensitivity of body cells to it. Non-heme iron in particular can be difficult for the body to process.

  1.       Maintain normal homocysteine levels

This amino acid that is linked to heart diseases can effectively be controlled by maintaining healthy levels of the B vitamins. These work together to prevent the heart complications that come with abnormal amounts of homocysteine.

  1.       Promotes healthy skin development and functioning

It keeps off free radicals and prevents inflammation due to oxidative stress. Inflammation could give rise to acne and lesions which ruin the smoothness and softness of the skin. Beside that. Riboflavin also enhances mucous secretion in the skin which keeps the skin supple and prevents drying out. Finally, it improves zinc absorption and utilization in the body. Zinc is central to skin health as well.

  1.       Protect the eye from cataract formation by maintaining the integrity of the antioxidant, glutathione which guards the eye. Its antioxidant capabilities help prevent and reduce the rate of macular degeneration due to exposure to light.
  2.       Help with migraines. Migraines can be caused by a dysfunction in mitochondrial function. Riboflavin is needed for mitochondrial functioning and has thereby shown some utility in treating such migraines.
  3.       Cancer -  riboflavin has in a few studies shown the capability to reduce progress in cancer by reducing and preventing damage or alteration of DNA by regular exposure to carcinogenic material.
  4.       Keep erythrocytes (red blood cells) in good condition and promote hemoglobin circulation within the body. In deficient organisms, the red blood cells were significantly more fragile. Improving the deficiency also seemed to improve the state of the red blood cells. 

The flavor-coenzymes:

These coenzymes activate others that take part in redox reactions that involve the transfer of electrons. Redox reactions basically define almost all metabolic pathways so FAD and FMN are often needed for metabolism in various organs to proceed.

Flavocoenzyme protects against free radicals of reactive oxygen species with potentially damaging effects. Such is seen with the eye and antioxidant called glutathione which reduces the risk of cataract formation.


Riboflavin amounts in the body

Riboflavin is yellow and fluorescent when exposed to ultraviolet light. UV light and even visible light rapidly inactivate it and its other forms and hence its use in therapy could also lead to a deficiency especially in younger ages. Milk also if exposed this way loses its riboflavin; it is a good non-vegan source by the way.

Little amounts of that ingested are absorbed because only specified points of the mucosa can do that and excesses are excreted by kidneys. Little is also stored in the liver and kidney reserves. A little more is produced by bacteria in the colon especially after vegetable-based meals.

However, these all put together, you need a constant replenishment for riboflavin than you probably do for other B vitamins, Vitaminfood healthy and vegan meal replacement shakes are the key to obtaining that.

You get a meal;  a complete one and get enough riboflavin for as long as you want and whatever time of the day you’d love to. The location is also pretty variable; just remember to carry some Vitaminfood and a shaker or cup with you.


Table 1: Recommended Dietary Allowances (RDAs) for Riboflavin [3]






Birth to 6 months*

0.3 mg

0.3 mg

7–12 months*

0.4 mg

0.4 mg

1–3 years

0.5 mg

0.5 mg

4–8 years

0.6 mg

0.6 mg

9–13 years

0.9 mg

0.9 mg

14–18 years

1.3 mg

1.0 mg

1.4 mg

1.6 mg

19-50 years

1.3 mg

1.1 mg

1.4 mg

1.6 mg

51+ years

1.3 mg

1.1 mg



 A deficiency of riboflavin is called ariboflavinosis. Some common symptoms include:

Skin disorders and dryness – seborrheic dermatitis, scrotal skin defects

Excess blood – hyperemia, especially on the mouth and throat causing edema there.

Hair loss

Sore throat

Itchy red eyes


Lesions at mouth corners

Anemia and cataracts in worse cases

Glossitis – tongue inflammation

Swollen dry lips/ angular stomatitis

If addressed early, the effects can be reversed by treatment with riboflavin supplements but when the condition gets anatomical, further medical assistance is necessary for treatment.

Meal replacements can be an easy and efficient tool for maintaining a healthy and complete nutritional profile but only if you let them. The easiest way you get out of their way is by placing your order or subscription and let Viaminfood get the job done and done right. Begin your journey today and become more plant-based with Vitaminfood.



  1.     https://www.livescience.com/51966-vitamin-b2-riboflavin.html
  2.     https://ods.od.nih.gov/factsheets/Riboflavin-HealthProfessional/
  3.     https://www.healthline.com/health/vitamin-watch-what-does-b2-do
  4.     https://www.nutri-facts.org/en_US/nutrients/vitamins/b2/health-functions.html
  5.     https://www.glowm.com/resources/glowm/cd/pages/drugs/qr016.html
  6.     https://journals.sagepub.com/doi/10.1177/1533210110392943
  7.     https://www.everydayhealth.com/drugs/riboflavin
  8.       dsm.com/markets/pharma/en/active-pharmaceutical-ingredients/vitamins/vitamin-b2.html
  9.     https://www.creative-diagnostics.com/food-analysis/tag-vitamin-b2-riboflavin-50.htm
  10. https://www.nal.usda.gov/fnic/riboflavin-vitamin-b2