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Vitamin B2- Benefits, Source, and Importance


Vitamin B2, also known as Riboflavin is one of the eight essential water-soluble vitamins and plays an important role in the healthy functioning of the red blood cells, skin, ear, eyes, and various other body mechanisms.

Vitamin B2 is usually found in dairy and plant products in sufficient quantities. Being a water-soluble vitamin, our body is not able to store much of it. That’s why daily consumption of Vitamin B2 is required for staying healthy.

Vitamin B2 is also termed “riboflavin” due to its natural color properties. The word “flavus” means yellow in the Latin language. We usually observe the yellow color of the urine due to the excretion of Vitamin B2 from the body via urine.


Vitamin B2 or riboflavin plays a key role in the transformation of energy for carrying out various bodily functions. Some other benefits of taking vitamin B2 are:

  • Prevent the development of cataracts
  • Aids in the production of hormones by the adrenal glands
  • Absorb and activate the folic acid, iron, and vitamins B1, B3, and B6
  • Maintains the normal health of the skin, muscles, nerves, and eyes
  • Transforms tryptophan into niacin which is an amino acid
  • Regulate the health of the liver and protect it from being diseased
  • Protect the mucous membranes in the digestive system from damage
  • Supports fetal development, mainly in the area where vitamin deficiency is common
  • Beneficial in preventing high blood pressure levels during pregnancy


Being a water-soluble vitamin, it does not get stored in the body and comes out from the body through urine. The best method to get this valuable vitamin is to consume foods that are rich in Vitamin B2.

You can get a sufficient amount of vitamin B2 from the following food items. These foods are rich sources of vitamin B2 and other various essential nutrients. Take a look.

  • Fortified cereals
  • Currants
  • Cayenne
  • Avocados
  • Artichokes
  • Asparagus
  • Dairy products- Milk, cream, yogurt, butter, etc
  • Eggs
  • Fish, meat, and poultry- chicken, turkey, kidneys, beef, and liver
  • Sweet potatoes
  • Sage
  • Rosehips
  • Pumpkins
  • Parsley
  • Nuts
  • Mushrooms
  • Molasses
  • Lima beans, peas, and navy beans
  • Kelp
  • Whole-grain bread, enriched bread, and wheat bran
  • Cruciferous vegetables, such as spinach, Brussels sprouts, broccoli, watercress, and dandelion greens
  • Yeast extract

Vitamin B2 is a water-soluble compound and it can be destroyed by cooking the food. So, it is recommended to consume Vitamin B2 rich foods in raw form or you can do steaming or microwave cooking for killing excess bacteria.


Vitamin B2 is needed for growth and overall well-being. It helps the body to convert carbohydrates, fats, and proteins to generate energy and this vitamin allows the body to use oxygen.

Vitamin B2 is also important for the development and functioning of the skin, lining of the digestive tract, blood cells, and various other vital organs.

According to the health experts, the recommended dose of Vitamin B2 in adult males aged 19 years or more is 1.3 milligrams per day and for females, the intake of 1.1 milligrams of vitamin B2 per day is sufficient.


The condition of deficiency of Vitamin B2 is termed ariboflavinosis. Poor dietary habits can lead to the deficiency of Vitamin B2 as the human body store this vitamin and continuously eliminates from the body. A person suffering from the deficiency of Vitamin B2 may also face other vitamins deficiency.

Deficiency of Vitamin B2 is of two types, which are:

  • Primary riboflavin: This deficiency occurs when the individual is taking a diet having poor vitamin B2 levels.
  • Secondary riboflavin: In this type of deficiency, the main reason may be the inability of the intestine to absorb vitamins properly or if the body is not using them properly. Too rapid excretion of the vitamin may also be the reason for the deficiency.

Signs and symptoms of vitamin B2 deficiency include:

  • Sore throat
  • Red lips
  • Mouth ulcers
  • Inflammation of the tongue
  • Inflammation in the lining of the mouth
  • Dry skin
  • Cracked lips
  • Angular cheilitis, or cracks at the corners of the mouth
  • Iron-deficiency anemia
  • Fluid in mucous membranes
  • Scrotal dermatitis
  • Eyes may be sensitive to bright light and they may become watery, itchy, or bloodshot

Individuals who drink alcohol an excessive amount are at higher risk of vitamin B2 deficiency. Take alcohol occasionally to avoid its negative effects on the health.


Being a valuable nutrient, vitamin B2 holds high significance in treating or preventing a wide range of health complications. So, make sure to add a good quantity of vitamin B2 rich foods to your daily diet. Blessed with a good load of dietary options, one can easily avoid deficiency syndromes and get the benefits.

Read More About Vitamins

  1. Vitamin K – Benefits, Source, and Importance
  2. Vitamin E- Benefits, Source, and Importance
  3. Vitamin A- Benefits, Source, and Importance
  4. Vitamin B1- Benefits, Source, and Importance
  5. Vitamin A- Benefits, Source, and Importance

About Dr. Ranjana Kaushal

Dr. Ranjana Kaushal (MD Ayurveda) has 11 years of experience in the field of Ayurveda. Right now she is working as an Ayurveda consultant with Life Aveda. She has immense knowledge about herbs, their uses, and formulations. She has published articles related to many herbs and diseases in an international journal. She is also a degree holder in yoga and naturopathy. Read More..

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