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Where To Find Vitamin B2

How To Use Vitamin B

Vitamin B2 (Riboflavin) As An Enzyme Cofactor

Take this vitamin by mouth. Read and follow all directions on the product package before taking this vitamin. If you have any questions, ask your pharmacist. If your doctor has prescribed this vitamin, take it as directed.

The dosage is based on your medical condition and response to treatment. Take this vitamin regularly to get the most benefit from it. To help you remember, take it at the same time each day.

If your condition lasts or gets worse, or if you think you may have a serious medical problem, get medical help right away.

May Help Prevent Neurological Diseases

Recent evidence suggests that vitamin B2 may exert a neuroprotective effect and offer protection against some neurological disorders, such as Parkinsons disease, migraines and multiple sclerosis. Researchers believe that vitamin B2 has a role in some pathways that are hypothesized to be impaired in neurological disorders. For example, vitamin B2 serves as an antioxidant and assists myelin formation, mitochondrial function and iron metabolism.< br?

What To Look For

Riboflavin is found in many different foods, most especially dairy and tree nuts. Here is a list of some of the best dietary sources of vitamin B2:

  • Cheddar cheese: 1 ounce = 0.11 mg
  • Salmon: 3 ounces = 0.13 mg
  • Asparagus: 6 spears = 0.15 mg
  • Ground beef: 3 ounces = 0.15 mg
  • Roasted chicken : 3 ounces = 0.16 mg
  • Cooked spinach: 1/2 cup = 0.21 mg
  • Skim milk: 1 cup = 0.22 mg
  • Hard-boiled egg: 1 large egg = 0.26 mg
  • Almonds: 1 ounce = 0.29 mg

You can also get vitamin B2 from fortified cereals and grains. A cup of puffed wheat cereal, for example, delivers 0.22 mg of riboflavin, while two slices of whole wheat bread have 0.12 mg.

Cooking doesn’t destroy riboflavin, so you won’t lose any of the nutritional benefits whether a food is roasted, fried, boiled, or steamed. Since vitamin B breaks down when exposed to light, it is best to store dairy and other riboflavin-rich foods in opaque rather than clear containers.

Riboflavin supplements can be found at almost any drugstore, grocery store, or health food store. They can also be purchased online in tablet, capsule, and liquid formulations.

When shopping for a vitamin B2 supplement, always buy a brand tested and approved by a certifying body like the U.S. Pharmacopeia , NSF International, or ConsumerLab to ensure the highest quality and safety.

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Before Taking This Medicine

Ask a doctor or pharmacist if it is safe for you to use Vitamin B2 if you have other medical conditions, especially:

Riboflavin is considered likely safe to use during pregnancy, but your dose needs may be different during this time. You should not use riboflavin without a doctor’s advice if you are pregnant.

Riboflavin is considered possibly safe to use while nursing, and your dose needs may be different during this time. Do not use riboflavin without a doctor’s advice if you are breast-feeding.

Do not give riboflavin to a child without medical advice.

Does Beer Have Vitamin B2

Best Naturals Vitamin B2 Riboflavin 100 mg 180 Tablets ...

Beer is a decent source of vitamin B2. A litre of beer contains 0.3mg of vitamin B2, which is roughly 25% of your recommended daily intake. Like vitamin B1, riboflavin is responsible for the nervous system and helps the body gain energy from food. You can find vitamin B2 in dairy, meat, eggs, breakfast cereals, oats, and rice.

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Health Solutions From Our Sponsors

Ajayi, O. A., George, B. O., and Ipadeola, T. Clinical trial of riboflavin in sickle cell disease. East Afr.Med J 1993 70:418-421. View abstract.

Apeland, T., Mansoor, M. A., Pentieva, K., McNulty, H., Seljeflot, I., and Strandjord, R. E. The effect of B-vitamins on hyperhomocysteinemia in patients on antiepileptic drugs. Epilepsy Res 2002 51:237-247. View abstract.

Arvy, L. . Laval.Med 1969 40:383-394. View abstract.

Babiker, I. E., Cooke, P. R., and Gillett, M. G. How useful is riboflavin as a tracer of medication compliance? J Behav.Med 1989 12:25-38. View abstract.

Bacher, A., Eberhardt, S., Eisenreich, W., Fischer, M., Herz, S., Illarionov, B., Kis, K., and Richter, G. Biosynthesis of riboflavin. Vitam.Horm. 2001 61:1-49. View abstract.

Bacher, A., Eberhardt, S., Fischer, M., Kis, K., and Richter, G. Biosynthesis of vitamin b2 . Annu.Rev.Nutr 2000 20:153-167. View abstract.

Bamji, M. S. Vitamin deficiencies in rice-eating populations. Effects of B-vitamin supplements. Experientia Suppl 1983 44:245-263. View abstract.

Bamji, M. S., Sarma, K. V., and Radhaiah, G. Relationship between biochemical and clinical indices of B-vitamin deficiency. A study in rural school boys. Br J Nutr 1979 41:431-441. View abstract.

Bates, C. J. Bioavailability of riboflavin. Eur.J Clin Nutr 1997 51 Suppl 1:S38-S42. View abstract.

Benton, D., Haller, J., and Fordy, J. Vitamin supplementation for 1 year improves mood. Neuropsychobiology 1995 32:98-105. View abstract.

How To Take It

As with all medicines, check with a health care provider before giving riboflavin supplements to a child.

Daily recommendations for dietary riboflavin are as follows.


  • Men, 19 years and older: 1.3 mg
  • Women, 19 years and older: 1.1 mg
  • Pregnant women: 1.4 mg
  • Breastfeeding women: 1.6 mg

Riboflavin is best absorbed when taken between meals.

People who do not eat a balanced diet every day may benefit from taking a multivitamin and mineral complex.

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Where Can I Get Vitamin B2

If you would like to increase your vitamin B2 intake by taking a supplement, a good option is a vitamin B complex. A vitamin B complex makes sure you get sufficient amounts of all the different B vitamins that work together.

A vitamin B complex is available in your local drug store or at on online retailer.

We hope we answered: Why do we need vitamin B2? to your liking. If you want to learn more about Vitamin B, read our article on What is vitamin B or check out our Vitamin section page to learn about other vitamins that can help you increase your health.

Folate And Folic Acid

Health Benefits of Vitamin B2 or Riboflavin

Folate is a B vitamin found in many foods. The manmade form of folate is called folic acid.

Folate is also known as folacin and vitamin B9.

Folate helps:

  • the body form healthy red blood cells
  • reduce the risk of birth defects called neural tube defects, such as spina bifida, in unborn babies

A lack of folate could lead to folate deficiency anaemia.

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Does Beer Contain Selenium

Beer barely contains any selenium. A litre of beer contains 3.1 micrograms of selenium, while the recommended daily intake of selenium is 75 micrograms. Meat, fish, seeds, nuts, and pulses are excellent sources of selenium, so you could try a nice steak alongside your beer to get the more selenium in your diet. Check out my article on pairing beer and steak to find which beer works best.

Why Do We Need Vitamin B2

Another name for Vitamin B2 is Riboflavine. It is part of the vitamines in the B group which contain 8 vitamins in total.

Vitamin B2 is crucial for energy metabolism systems and the maintenance of tons of other health systems in our body. It works together with the other B vitamins to keep our energy levels up.

The vitamin helps with the break down of food components in carbohydrates, proteins, and fats. It assists with the creation of ATP .

And it also has a big role in helping the body absorb other nutrients such as folic acid, iron and other vitamins from the B group.

All vitamins in the B group are crucial for hormonal function, development of blood cells, healthy skin production, maintenance of the nervous system and our metabolism.

The main reasons we need vitamin B2 are:

  • Energy metabolism in connection with other B vitamins
  • Development of blood and skin cells
  • Maintenance of the nervous and hormonal system

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How To Get More Riboflavin Foods In Your Diet

The easiest and most effective way to increase your riboflavin intake is by simply including more riboflavin sources and riboflavin foods in your diet. Incorporating a good source of nutrient-rich protein, such as meat, eggs or legumes, for example, can help supply a good amount of vitamin B2 to help you meet your needs.

You can also try switching up your side dishes to get in more riboflavin. Spinach, sun-dried tomatoes, mushrooms and quinoa are all nutritious and flavorful ingredients that can easily complement just about any meal.

Meanwhile, starting your day with a nutrient-rich breakfast is another way to ramp up riboflavin intake. Sprinkle a handful of almonds over a cup of probiotic yogurt, whip up a veggie omelette or wash down your breakfast with a refreshing glass of raw milk to get a head start in meeting your nutritional needs first thing in the morning.

Uses In Traditional Medicine

Nova Nutritions Vitamin B2 Riboflavin 100 mg 180 Tablets ...

English biochemist Alexander Wynter Blyth was the first to observe vitamin B2/riboflavin in 1872 when he noticed a green-yellow pigment found in milk. However, it wasnt until the early 1930s that riboflavin was actually identified by Paul Gyorgy, the same biochemist credited with the discovery of other B vitamins like biotin and vitamin B6.

Even before vitamin B2 was isolated by scientists, practitioners of traditional medicine systems, such as Ayurveda, recommended foods that were high in B vitamins to improve energy, functioning of the nervous system, and health of the eyes, skin, hair and liver. Vitamin B2 foods, including meat, organ meats like liver, dairy such as yogurt, eggs, nuts like almonds, mushrooms, and green vegetables were viewed as important for slowing the aging process and promoting growth in the young. These foods are still recommended for people with migraines, anemia, a sluggish metabolism and a weakened immune system.

In Traditional Chinese Medicine, vitamin B2 foods are considered essential for dealing with stress and helping your body use other nutrients, including folate and vitamin B12. To maintain healthy levels of red blood cells, prevent fatigue and support the metabolism, its recommended that a balanced diet include B2 foods like meats, organ meats, eggs, soybeans , spinach, beet greens, broccoli, bok choy, shiitake mushrooms and tempeh.

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Learn About Your Vitamins And Minerals: Vitamins B2 And K

Inspired by the Sight and Life publication Vitamins and Minerals: A Brief Guide, we continue our Learn About Your Vitamins and Minerals series by discussing vitamin B2 and K.

Vitamin B2

Like all B vitamins, B2 is water-soluble which means our bodies do not store them. This vitamin, also known as riboflavin, is needed to form coenzymes, that are essential in accessing the energy from carbohydrates, lipids, and proteins we use for fuel. These coenzymes enable the donation of the hydrogen molecules necessary for the energy to then be released.

Vitamin B2 also aids in our systems ability to break down everything from fats and steroids, to even the medications we use. In addition, it is vital for proper cellular function, growth, and development. While regulating growth and reproduction, B2 is essential for vision health, and it converts vitamins B6, folic acid, and niacin into active coenzymes.

Vitamin B2 is present in meat, eggs, milk, dairy products, nuts, whole grains, and green leafy vegetables. The richest natural source of vitamin B2 is brewers yeast. Bacteria in our gut also produce small amounts of vitamin B2. Dietary vitamin B2 is absorbed in the small intestines and is used up almost immediately. Excess vitamin B2 is excreted in urine and may cause the urine to become bright yellow.

Vitamin K

Next in this series, we discuss choline.

What Happens If I Have Too Little Riboflavin

Riboflavin deficiency is rare in developed countries since most people get the recommended amounts for this vitamin from a varied diet. When it does happen, it often comes alongside other nutrient deficiencies, caused by malnutrition or specific health conditions that prevent our bodies from absorbing nutrients from foods. Because of this, its hard to link a deficiency in riboflavin with specific health effects.

Nevertheless, a lack of riboflavin can cause skin inflammation, a sore throat, sores at the corners of the mouth, swollen and cracked lips and anaemia. However, these can also be signs of problems other than a riboflavin deficiency.

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Does Beer Have Vitamin A

Beer does not contain any trace of vitamin A. If you are looking to increase your daily intake, you can get vitamin A in cheese, eggs, dairy, and liver. Beta-carotene can be converted into vitamin A by the body. Sadly, beer does not contain beta-carotene either. You can find it in green, yellow, and red vegetables such as peppers, carrots, and spinach.

Foods That Are High In Niacin

Vitamin- B2 (Riboflavin) :- Functions/Daily requirement/Symptoms of deficiency/Sources/Treatment.

Niacin, also known as vitamin B3, is a micronutrient that your body uses for proper metabolism, nervous system function and antioxidant protection .

Its an essential nutrient meaning that you must obtain it from food, as your body cannot produce it on its own.

Since niacin is water soluble, any surplus is excreted through your urine rather than stored in your body. Therefore, its important to regularly consume niacin-rich foods.

The recommended dietary allowance for this nutrient is 16 mg per day for men and 14 mg per day for women enough to meet the needs of approximately 98% of adults (

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Vitamin B2 Foods Essential For Your Well

Vitamin B2, also known as riboflavin, is one of eight B vitamins. Notably, it plays a significant role in enzyme reactions that activate other vitamins, and it takes part in energy production, just like other B-complex vitamins.

The guide below will give you more information about the nutrient, along with the list of the most critical vitamin B2 foods. In other words, youll get to discover what you should introduce to your diet to feel good and stay healthy.

Effects Of Vitamin B2 Riboflavin

Like vitamin B1, vitamin B2 riboflavin is an essential co-enzyme in the metabolism of carbohydrates, fats and proteins.

B2 riboflavin is necessary for vitamin B6 pyridoxine to function, supports the adrenal glands, assists red blood cell formation, antibody production, vitamin B3 niacin formation, cell growth and respiration.

Vitamin B2 is needed to maintain mucous membranes throughout the digestive tract. and assists the absorption of vitamin B6 pyridoxine and iron. Its also an important nutrient for the production of glutathione.

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Vitamin B2 Side Effects

Since riboflavin is a water-soluble vitamin, the body excretes all the excess amounts of it, and therefore there is little to no risk of overdosing with vitamin B2. Note that you should consult a healthcare professional about nutrient supplementation first, as riboflavin tablets might interact with some medications.

Provides Antioxidant Properties And Defends Against Cancer

Solgar, Vitamin B2 (Riboflavin), 100 mg, 100 Vegetable ...

Recent studies have found that vitamin B2 intake is inversely associated with with some of the most common types of cancer, including colon cancer and breast cancer. Vitamin B2 benefits the immune system because it acts as an antioxidant that controls the presence of damaging free radicals within the body. Vitamin B2 riboflavin is required for the production of an antioxidant called glutathione, which acts as a free radical killer and also detoxes the liver.

Free radicals are what age the body. When they go uncontrolled, it can result in the development of various disease. Vitamin B2 plays a part in defending against disease by maintaining a healthy lining within the digestive tract, where much of the immune system is stored. A healthy digestive system allows the body to absorb and use the most nutrients from your diet that it can. Thus, a riboflavin deficiency can mean less nutrients properly being used for bodily energy.

Riboflavin, along with other B vitamins, is correlated in preliminary studies with helping to prevent certain types of cancer including colorectal cancer, esophageal cancer, cervical cancer, breast cancer and prostate cancer. Although more research is still needed to know the exact role of riboflavin in cancer prevention, at this time researchers believe that vitamin B2 works to minimize the effects of cancer-producing carcinogens and oxidative stress caused by free radicals.

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What Minerals Are Found In Beer

Beer contains 11 different minerals , these minerals come from the water used, the grains, and the yeast. Different beers can contain different amounts of each mineral, this is influenced by the type of water used , or which grains are used. How the beer is manufactured can also influence which minerals are found. The minerals that are present in beer are:

  • Calcium
  • Zinc

Vitamins Minerals And Where To Find Them

There are many vitamins and minerals we require to remain healthy, active, and even happy as they affect thousands of functions within our bodies including hormones and mood. These nutrients come to us through the foods we eat, but our modern advancements have created a problem.

Our prepackaged and processed foods no longer contain the vitamins and minerals we traditionally got from the food we gathered or grew. We try to counterbalance this by pumping vitamins and minerals into ourselves through fortified foods and tablets, but most of these are synthetic and only somewhat resemble what we find in nature.

Since these synthetics are close but not quite the same, our bodies dont recognize them and treat them like toxins and react differently to them. This leaves us still riddled with deficiencies and disease. It is time we turn back to the original food sources for what we are missing.


Vitamin A Vitamin A is important to eye health, the immune system, skin, bones, and teeth. It plays a large role in proper growth and development. Vitamin A is plentiful in dark green and orange vegetables and orange fruits. Try broccoli, spinach, carrots, pumpkin, butternut squash, sweet potatoes, mango, and cantaloupe.

Vitamin B1 Thiamin, or B1, is used in metabolism, energy production, heart muscle, and the nervous system. Find it in beans, seeds, legumes, whole grains, oranges, and peanuts.


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