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
8 recipes containing this substance
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.
Ginger Yogurt and Blueberries
An Anti-inflammatory polyphenol-rich breakfast bowl with high fibre. Start the day with anti-inflammatory gingerols and omega 3 nuts, blueberry polyphenols, a fibre from steel rolled oats. Great to set up dopamine for focus and attention.
Matcha Mitochondria Smoothie
Mitochondrial energising smoothie rich in polyphenols, magnesium, and antioxidants
Mitochondrial Power Bowl
A nitrate-rich, polyphenol-dense bowl supporting mitochondrial function, ATP generation, and metabolic resilience
Rocket Lentil Avocado Midday Salad (Gut-Supporting)
Polyphenol-rich salad supporting SIRT1 activation and microbiome synchronisation
Salmon Bowl-pistachio-cacao-nibs
A functional ECS-supportive bowl combining salmon, avocado, pistachios, cacao nibs, and early harvest olive oil to help preserve anandamide tone, improve membrane lipid composition, and support gut–brain signaling.
Turmeric Lentil Dahl
Anti-inflammatory curcumin-rich lentil dish supporting gut health, NF-κB inhibition, and SCFA production
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 | FAD acts as a critical cofactor for MTHFR, linking riboflavin to homocysteine recycling and methylation capacity | |
| Mitochondrial Support | 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