Vitamin B2 (Riboflavin)
Overview
Vitamin B2, also known as riboflavin, is a water-soluble vitamin that forms the coenzymes flavin mononucleotide (FMN) 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
11 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.
Broccoli, Potato and Onion Soup
A smooth broccoli, potato and onion soup for 4, with the broccoli blended and rested before a short simmer.
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
Mixed-Leaf Tahini Caesar Salad
A Caesar-style mixed-leaf salad with a tahini, anchovy, caper and Parmesan dressing, using extra virgin olive oil retained from oil-packed capers.
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
7 foods
Almonds
Nutrient-dense nut providing vitamin E, magnesium, fibre and unsaturated fats
Beef
High creatine, CoQ10, and bioavailable heme iron
Broccoli
Cruciferous vegetable rich in sulforaphane, folate, and glutathione precursors
Kale
Leafy green providing vitamin C, vitamin K, calcium and carotenoids
Milk
Dairy drink providing complete protein 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
References
- Riboflavin forms flavin mononucleotide (FMN) and 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