Riboflavin Guide: Vitamin B2 Benefits, Food Sources, Safety and Where to Buy

Riboflavin, also called Vitamin B2, is a water-soluble B vitamin involved in energy metabolism, red blood cell support, skin health, eye health and antioxidant enzyme systems.

Riboflavin is commonly found in B-complex products, multivitamins and some standalone supplements. A harmless bright yellow urine colour is common after taking riboflavin-containing supplements.

What Does Riboflavin Do?

• Supports normal energy metabolism
• Supports normal skin and vision
• Supports red blood cells
• Contributes to protection from oxidative stress
• Helps reduce tiredness and fatigue when intake is low

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Food Sources of Riboflavin

Good sources include milk, yoghurt, cheese, eggs, lean meat, salmon, mushrooms, almonds, spinach and fortified grains.

Safety and Cautions

Riboflavin is usually well tolerated. Bright yellow urine is common and harmless. If you are taking high-dose riboflavin for a specific health reason, follow professional advice.

FAQ

Why does B2 turn urine yellow?

Riboflavin has a bright yellow colour and excess is excreted in urine.

Is riboflavin good for energy?

It supports energy metabolism, especially when intake is low.

Is riboflavin usually taken alone?

It is often taken as part of a B-complex, although standalone products are available.

Final Thoughts

Riboflavin is an important B vitamin for energy, skin, eyes and red blood cells. Compare Riboflavin at iHerb, Nutricost B Complex or Myprotein Vitamin B Plus.

Health disclaimer: This article is general information only. Speak with a healthcare professional before using supplements for persistent fatigue, mouth sores, eye symptoms or anaemia.