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

9 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.

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.

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 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

8 foods containing this substance

Almonds

Vitamin E, plant protein, and healthy fats

Beef

High creatine, CoQ10, and bioavailable heme iron

Broccoli

Cruciferous vegetable rich in sulforaphane, folate, and glutathione precursors

Broccoli Sprouts

Young broccoli sprouts valued for glucoraphanin and sulforaphane potential, vitamin C, and Nrf2-supportive phytochemistry

Kale

Leafy green rich in iron, magnesium, zinc, quercetin, and carotenoids

Milk

Complete protein, nicotinamide riboside, and calcium

Quinoa

Pseudograin with magnesium, iron, and balanced plant protein

Spinach

Leafy green rich in iron, magnesium, folate, and carotenoids

Biological Mechanisms and Implications

No biological targets found for substance: Vitamin B2

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