Vitamin B2, or riboflavin, is a water-soluble B vitamin essential for energy production, cellular function, and antioxidant defense. It plays a key role in helping the body convert carbohydrates, proteins, and fats into energy, making it vital for growth, repair, and overall metabolism.
Riboflavin is a component of two critical coenzymes—FMN (flavin mononucleotide) and FAD (flavin adenine dinucleotide)—which assist in various biochemical reactions throughout the body, especially within the mitochondria, the energy centers of cells.
One of riboflavin’s lesser-known but important roles is in maintaining healthy skin, eyes, and nerves. It also helps activate other B vitamins such as B6 and folate, enhancing their bioavailability. Additionally, it supports the production of glutathione, the body’s master antioxidant.
Deficiency in riboflavin, though uncommon in well-nourished populations, can lead to symptoms like cracks at the corners of the mouth, sore throat, red eyes, and skin inflammation. It can also impair iron metabolism and lead to fatigue or anemia-like symptoms.
Excellent food sources of riboflavin include milk, eggs, lean meats, green leafy vegetables, almonds, and fortified cereals. Since riboflavin is light-sensitive, foods like milk should be stored in opaque containers to preserve its potency.
The recommended daily intake is about 1.1–1.3 mg for adults, and since it is water-soluble, excess amounts are excreted in urine—often turning it bright yellow, a harmless side effect of supplementation.
In summary, vitamin B2 keeps your energy high, your cells healthy, and your skin and eyes vibrant. Ensuring regular intake through a varied diet helps keep your body performing at its best.
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