Vitamin

Vitamin B2

Vitamin B2 (riboflavin) helps release energy from food and keeps skin, eyes and the nervous system healthy. It is found in milk, eggs and fortified cereals.

Written by Meds Global Health Clinical Team · Clinically reviewed by Dr Muhammad Suffyan, MB BS, Founder & Clinical Director · Last reviewed · How we review

What it is

Riboflavin is a water-soluble B vitamin that is not stored well by the body, so it needs to be part of the daily diet.

What it does

It helps the body release energy from food, keeps skin, eyes and the nervous system healthy, and helps the body use other B vitamins such as B6 and folate.

Good sources

Milk and dairy products, eggs, fortified breakfast cereals, mushrooms, and some green vegetables.

Deficiency and who is at risk

Deficiency is uncommon in the UK. Signs can include cracks at the corners of the mouth, a sore tongue and skin problems. People on very limited diets or who avoid dairy without replacing it may be more at risk.

Balance

Can you have too much?

Riboflavin from food is not harmful, and any excess is passed out in the urine (which it can turn bright yellow). It is not stored to harmful levels.

Education and reference only. This is general nutrition information, not personal advice, and does not give doses. Ask a pharmacist, GP or registered dietitian before starting supplements, especially with a health condition or in pregnancy.

Answers

Vitamin B2: frequently asked questions

Why does riboflavin turn urine yellow?

Riboflavin is a bright yellow water-soluble vitamin, and any amount the body does not need is passed out in the urine, giving it a harmless vivid yellow colour, often noticed after supplements.

What are good sources of riboflavin for vegetarians?

Milk, eggs, dairy products, fortified breakfast cereals, mushrooms and some green vegetables all provide riboflavin, so most vegetarians can get enough easily.

Related

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Sources

Where this is drawn from

  • NHS — Vitamins and minerals
  • British Dietetic Association (BDA)
  • UK Scientific Advisory Committee on Nutrition (SACN)

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