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Vitamin B2, also called riboflavin, is a B nutrient that helps the body use energy from food and is involved in basic cell functions.
In many people, it is easily obtained through a varied diet, but globally it has been estimated that around 55% do not consume enough riboflavin from food.
Are vitamin B2 and riboflavin the same thing?
Yes, on food labels and in health information you will see both names for the same nutrient.
In information sheets from the National Institutes of Health, riboflavin is described as helping the body turn food into usable energy.
What is the function of vitamin B2 in the body?
Riboflavin is involved in pathways that help release energy from carbohydrates, fats, and proteins.
It is also related to normal bodily functions, such as the nervous system and the maintenance of tissues such as skin and mucous membranes, within the framework of an adequate diet.
Where is vitamin B2 found in the diet?
According to the University of Navarra Clinic, liver is the food with the most vitamin B2 per 100g in their table, although they also highlight easy-to-incorporate options such as almonds, mushrooms, sardines and eggs.
The % NRV indicates what portion of the European reference intake for riboflavin, 1.4 mg per day, would be provided by 100 g. This is a guideline, because foods vary according to species, processing and preparation, and 100 g is not always a typical serving.
| Food | B2 mg per 100g | % VRN per 100g |
|---|---|---|
| Liver | 2.6 mg | 186% VRN |
| Almonds | 0.67 mg | 48% VRN |
| Mushrooms | 0.41 mg | 29% VRN |
| Sardines | 0.40 mg | 29% VRN |
| Egg | 0.33 mg | 24% VRN |
What can happen if there is a lack of riboflavin?
When intake is low for a period of time, signs affecting the skin and mucous membranes may appear, such as irritation in the mouth area or cracks at the corners of the mouth, although the symptoms are not specific and may have other causes.
If changes in your skin or mouth recur, or if you notice discomfort that doesn't fit with a specific event, the wisest course of action is to discuss it in a consultation to assess the full context.
What if I see B2 in supplements or fortified foods?
In some countries it is common to find cereals and breads enriched with riboflavin, and there are also supplements with vitamin B2.
If you're thinking about taking supplements on your own, especially if you're on a very restrictive diet, pregnant, or have an illness, it's best to talk to a healthcare professional to decide if it makes sense for you.
This text is for informational purposes only and does not replace medical advice. Always consult the official package leaflet and follow the instructions of your doctor or pharmacist.
