Vitamin B2 (Riboflavin)
Overview
Vitamin B2, also known as riboflavin, is a water-soluble vitamin that forms the coenzymes FMN (flavin mononucleotide) and FAD (flavin adenine dinucleotide). These coenzymes support oxidative metabolism and redox balance throughout the body. FAD acts as a critical cofactor for MTHFR (methylenetetrahydrofolate reductase), linking riboflavin to homocysteine recycling and methylation capacity. Riboflavin also facilitates the metabolism of other B vitamins including B12, B6, and niacin, and supports antioxidant enzymes, making it an important component of the B vitamin network.
Recipes
12 recipes containing this substance
Black Bean & Sweet Potato Vegetable Chilli
A fibre-rich bean and vegetable chilli with warming spices and slow carbohydrates for steady energy and satiety.
Chocolate Quinoa Crisp Clusters
A delicious cereal-to-snack hybrid with satisfying crunch, steady energy, and a low glycemic profile. Perfect for breakfast or anytime snacking.
Creamed Corn on Roasted Sweet Potato
Roasted sweet potato with creamed corn and a mixed lipid phase to enhance carotenoid absorption; served with broccoli for fibre and glucosinolates.
Ginger Yogurt and Blueberries
A polyphenol-rich breakfast bowl with high fibre, combining ginger, omega-3 nuts, blueberry polyphenols, and probiotic yogurt.
Matcha Mitochondria Smoothie
Mitochondrial energising smoothie rich in polyphenols, magnesium, and antioxidants
Mitochondrial Power Bowl
A nitrate-rich, polyphenol-dense bowl combining leafy greens, beets, berries, nuts, and early harvest olive oil
Rocket Lentil Avocado Midday Salad (Gut-Supporting)
Polyphenol-rich midday salad with quinoa or lentils, vegetables, avocado, and early harvest olive oil
Salmon & Grated Beetroot Toast (with Lemon)
A fast, brain-forward open sandwich combining omega-3 rich salmon, nitrate/polyphenol beetroot, and lemon acidity for a sharp, savoury bite.
Salmon Bowl-pistachio-cacao-nibs
A Mediterranean-style bowl combining salmon, avocado, pistachios, cacao nibs, and early harvest olive oil — rich in omega-3 fats, polyphenols, and fibre.
Savoury Greens & Egg Breakfast Skillet
A warm savoury breakfast skillet with eggs, greens, and slow carbohydrates for steady morning energy.
Turmeric Lentil Dahl
Turmeric- and ginger-spiced lentil dish rich in fibre, folate, and polyphenols
Turmeric Milk
A warming drink combining turmeric (curcumin) with milk/fat for enhanced curcumin absorption
Foods
10 foods containing this substance
Almonds
Vitamin E, plant protein, and healthy fats
Beef
High creatine, CoQ10, heme iron, and complete protein
Broccoli
Cruciferous vegetable rich in sulforaphane, folate, and glutathione precursors
Eggs
Complete protein with choline, B vitamins, and phospholipids
Kale
Leafy green rich in iron, magnesium, zinc, quercetin, and carotenoids
Milk
Complete protein, nicotinamide riboside, and calcium
Quinoa
Pseudograin with complete protein, magnesium, and GABA potential in sourdough
Salmon
Oily fish rich in EPA/DHA, protein, and B vitamins
Spinach
Leafy green rich in iron, magnesium, folate, and carotenoids
Yogurt
Fermented dairy providing probiotics and complete protein
Biological Mechanisms and Implications
| Biological Target | Therapeutic Areas | Mechanism of Action |
|---|---|---|
| Methylation & One-Carbon Metabolism | FAD acts as a critical cofactor for MTHFR, linking riboflavin to homocysteine recycling and methylation capacity | |
| Mitochondrial Function & Bioenergetics | Forms FMN/FAD coenzymes, supporting oxidative metabolism and redox balance; facilitates metabolism of B12, B6, and niacin; supports antioxidant enzymes |
References
- Riboflavin forms FMN/FAD, supporting oxidative metabolism and redox balance; FAD is a critical cofactor for MTHFR, linking B2 to homocysteine recycling and methylation capacity Aragão et al. 2024
- Riboflavin facilitates metabolism of B12, B6, and niacin; supports antioxidant enzymes; ties into methylation capacity