Have you ever heard of the benefits of Vitamin B2? This micronutrient, also known as riboflavin, belongs to the B vitamin family and is important for the body as a whole. It contributes to the growth and maintenance of the body in a good state in people of all ages.

Vitamin B2 helps the body to release energy from proteins and supports the production of red blood cells. As it is essential for human beings, its deficiency can lead to various health problems. It is a micronutrient very easy to find, either in foods such as lentils and beef, as well as in vitamin supplements. If you want to know more about vitamin B2, you are in the right place, don’t miss this article!

The most important thing

  • Vitamin B2, also called riboflavin, is an essential vitamin for our body. It contributes to growth in children and adolescents, as long as the recommended amounts are consumed according to weight and age (7).
  • This vitamin helps the cells of our body to convert proteins, sugars and fats into energy, so that we can go through our day without feeling so tired.
  • Its deficiency can cause health problems such as stunted growth, fatigue, cracks in the lips, mouth, tongue, and even injuries to genital organs or more serious diseases.

The Best B2 Vitamins on the Market: Our Recommendations

Below, we’ve compiled a series of vitamin B2 products so you can choose the one that best suits your needs. There is a wide range of supplements, each designed for certain groups of people. Remember to follow the guidelines on each label and consume only the doses recommended by your medical specialist.

The Best Vitamin B2 Supplement for Vegans

There is nothing better than this type of vitamin B2 supplement for vegans. That is, those who do not consume any animal foods. This supplement can also be purchased and consumed by vegetarians without any problem, since they only eliminate meat from their diet.

Made in Germany, it contains 120 capsules of vitamin B2. In addition, it does not contain gluten, so it can be consumed by celiacs. Among its ingredients, also highlights the phosphorus, but the amount of riboflavin, ie vitamin B2, is almost 80%. It is an ideal supplement to combat fatigue and keep us healthier and more energy.

The best vitamin B2 supplement for children

This food supplement is ideal for children of all ages. It has a cherry flavor, which allows them to consume it without problems. It consists of 60 chewables that help the smallest of the house to grow in a healthy way and in the established time. It has components that strengthen bones, resulting in a healthy and adequate growth.

In addition, it strengthens the immune system, which will help your son or daughter to get sick as little as possible. This supplement will help your child’s body to fight flu, colds and infections better, because, apart from vitamin B2, it contains

ne other essential vitamins. It is a high quality supplement with ISO 9001 and ISO 9002 certifications.

The best multivitamin with vitamin B2 in ampoules

In capsules, in sachets, in syrup and now also as ampoules. With a high content of B vitamins, including vitamin B2, this multi-vitamin supplement contains 10 ampoules of 14*25 ml, which can be drunk with water or juice. Ideal for both men and women of legal age. Not suitable for children.

It contains a high content of vitamins that will help you strengthen your immune system, improve your energy metabolism and enhance memory performance and concentration. It will also reduce your stress levels (8). It will give you mental strength and maximum performance in your work or studies. Gluten free, ideal for vegans and has a delicious lemon flavor.

The best Vitamin B2 supplement for seniors

This Vitamin B2 or riboflavin supplement offers ideal anti-inflammatory and antioxidant benefits, especially for seniors. Its presentation is in a bottle of 100 tablets of 1 g each, which will allow you to reduce fatigue and feel more willing and energy.

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Vitamin B2 will help you to maintain good and normal skin, delaying the appearance of wrinkles. It will improve your mucous membranes and allow you to have normal vision, helping you to maintain healthy eyesight and reducing the chances of using glasses. They are 100% ideal pills for vegans and vegetarians, even.

Buying Guide: What you should know about vitamin B2

Vitamin B2 is so important for health that its daily requirement is 1.5 mg for children and 1.7 mg for adults(5). It is a vitamin that any individual requires to be healthy, and its deficiency is a health risk, as it can cause our body to not function properly (3). Below, we’ve compiled the most frequently asked questions among users, so you can get an in-depth understanding of all things vitamin B2


Vitamin B2 supplements are essential for the proper functioning of the body. (Source: Steve Buissinne: 1079838/ pixabay)

What is vitamin B2 and what is its function?

Riboflavin or vitamin B2 is a yellow vitamin that dissolves in the body, i.e. it is converted into water and eliminated through the urine. For children, this vitamin is essential, as it helps to strengthen bones (2) and helps them to grow strong and fast. Below-normal bone development can be caused by a lack of vitamin B2.

Vitamin B2 is important and brings many benefits to the skin, mucous membranes and also to the cornea of the eye, keeping eyesight in optimal conditions, thanks to its oxygenating activity. This vitamin s

e must increase according to the calories consumed, so that it can do its job properly. The reason is that riboflavin converts calories into energy for our body. Also, it detoxifies our body of any harmful or harmful substances it may have.

What foods are rich in vitamin B2?

There are many foods that we consume in our daily lives that contain vitamin B2. Their intake will benefit you in your daily life, helping you to stay healthy. It is important to consume certain amounts of vitamin B2 through food and through supplements, so that the optimal ratio can be provided for the body.

Among the foods with the highest reserves of vitamin B2 (1), we can find:

  • Milk
  • Cheese
  • Egg whites
  • Liver
  • Green vegetables
  • Cereals
  • Nuts and dried fruit
  • Fish
  • Peas
Almond Peas Cheese Anchovies Mackerel Egg Whole milk Walnuts
0.67mg 0.25mg 0.3mg 0.5mg 0.3mg 0.3mg 0.15mg 0,2mg

Which fruits are rich in vitamin B2?

In the previous question, we were able to analyse the foods with the highest concentration of vitamin B2. Now, we will focus on another group of foods that contain a good amount of riboflavin: fruits. Its consumption is recommended to stimulate the formation of antibodies and red blood cells in our body, in addition to keeping the mucous membranes and skin in good condition. Among the fruits that contain more vitamin B2, we find:

  • Oranges
  • Apples
  • Strawberries
  • Plums
  • Bananas
  • Apricots
  • Pears
  • Avocados
  • Grapes
  • Kiwis
  • Mangoes
Banana Orange Mango Apricot Strawberry Avocado Cherry Fig
0,07mg 0.04mg 0.05mg 0.04mg 0.05mg 0.08mg 0.04mg 0.05mg

What are the benefits of vitamin B2?

The consumption of vitamin B in the necessary quantities allows us to take advantage of all its benefits for our body. Among the most important, we highlight the following:

  • Helps convert food consumed into energy.
  • It is soluble in water
  • Helps to maintain the general well-being of the body.
  • It is essential for metabolism.
  • It does not cause major health risks.
  • It has antioxidant functions.
  • It is essential in the healing process of wounds that occur in the skin, promoting better healing.
  • Improves eye health and vision in general.
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What are the risks of an excess of vitamin B2?

In principle, there should not necessarily be any problems derived from an excess of vitamin B2. However, it can often happen that your intake exceeds the necessary amount. In these cases, the intestine cannot do its job, as it will be limited, so we will have a higher amount of vitamin B2 in our body.

An excess of vitamin B

2 can cause us some health problems, such as sensitivity to light, burning sensation in the urine or a more yellow color in it. However, by regulating our diet, we can stop having these problems, without resorting to other medications.


addition, as for the supplements of these vitamins, you should always take the recommended amounts, to avoid having these problems.

How to recognize vitamin B2 deficiency?

Most people obtain riboflavin directly in a natural way, by consuming foods rich in vitamin B2, so deficiency is rare. However, there are groups of people who are more prone to riboflavin deficiency. These include (6):

  • Vegetarian athletes
  • Pregnant women (and their children)
  • People who do not consume dairy products
  • People with genetic disorders that cause this deficiency

Vitamin B2 deficiency can cause a variety of health problems, both diseases and hormonal disorders. Some of the most common and can be interpreted as symptoms of riboflavin deficiency are


  • Skin problems
  • Mouth problems (cheilosis)
  • Hair loss
  • Sore throat
  • Nervous system and reproductive system problems
  • Anemia (red blood cells)
  • Kidney problems (4)
  • Tired vision or cataracts
  • Feeling weak and tired
  • Migraines
  • Insomnia

Vitamin B2 helps you fight stress and fatigue. (Source: Anastasia Gepp: 3718526/ pixabay)

Where is vitamin B2 absorbed?

Vitamin B2 is a water-soluble micronutrient that is absorbed in the small intestine and, from there, is distributed throughout the body. Among the organs to which it is distributed are the liver, kidney and heart. In this way, it converts the properties of the food consumed into energy for the body, also providing strength to the bones and preventing certain diseases.

Surplus amounts are not stored in the body, as they are expelled through urine. This vitamin is soluble in water, for this reason, when vitamin B2 is dissolved in the urine, this usually has a yellowish color. However, it is advisable to consume the recommended amounts to avoid certain problems related to its excess, avoiding overdemanding of the intestine.

Purchasing criteria

When purchasing a food supplement, in this case vitamin B2, it is necessary to know a series of criteria that you should evaluate in order to choose the product that best suits your needs. The factors that we will analyse below are related to characteristics that differentiate the product from the others.

These can be helpful in specifying which supplement is right for you. Remember, before making a decision, consult a medical specialist.


Vitamin B2 is present in several foods. It helps us to prevent diseases and, above all, brings us many benefits to our health. Vitamin B2 works together with other B vitamins, such as B9, B12 and B3. It also helps B6 to regulate the nervous system. In short, it is possible to find supplements that include it in isolation or in combination with other micronutrients in its family.

This vitamin is sensitive to light, especially to sunlight, but also to artificial light. In this sense, many times, in the food supplements we will find recommendations not to store in glass jars. Being in contact with direct light, they could lose their properties and effectiveness.

Whole milk is very rich in vitamin B2. (Source: IlonaF: 2474993/ Pixabay)


Many vegans also need these supplements to stay healthy. There is a high variety of supplements that are not made with animal-based elements or ingredients. So, both vegans and vegetarians can purchase and consume these products without any worries.

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But, many times, the capsules of these supplements may contain gelatin that comes from animal origin, in many cases from cows or pigs. So it is advisable to consult and read the ingredients, as well as look for supplements covered with materials made with cellulose. However, if it says on the label that the product is vegan, there’s no need to worry.


This vitamin is the same as other supplements. That is to say, depending on what format we find it in, it may have one flavor or another. In the case of ampoules, for example, it may have a stronger flavor, so when consumed with water we may notice it stronger. For this reason, it is often recommended to consume it with soft drinks, milk or juices.

In capsules, we hardly notice the taste, as vitamin B2 is wrapped and swallowed quickly.

For children, as is always the case, the taste of vitamin B2 is modified to make the supplement more palatable. This is so that children, when they see the product and try it, will want to take it again and not have to be forced to take it. The most common flavors are cherry, strawberry, lemon and pear, so they can choose the one they like best. For adults, too, flavored supplements are often offered.


We can follow the recommendations of our doctor or nutritionist or simply read the label of the product to get an idea of how long it will last.mpo we can consume the vitamin B2 supplement. Ideally, ensure a good proportion of riboflavin from food, although the right amount always requires supplements to achieve it.

We should always take these supplements following the recommended indications and we should never exceed the doses or prolong the intake for a longer period of time. Consuming more than our body needs would lead to various health problems, as our intestine can only convert certain amounts into energy. In any case, the word of your doctor will be the decisive one.


Riboflavin, besides being important for the skin, mucous membranes and the fight against certain diseases, helps to reduce pain and inflammation of joints and bones. It is particularly useful for certain chronic conditions such as arthritis, and works in combination with other B vitamins to reduce inflammation in these areas of the body.

Thanks to its properties, it helps to reduce inflammation in several areas that, due to a lack or deficiency of vitamin B2, can become inflamed. In addition, it is also effective in inflammation of the mucous membranes of the mouth, tongue and skin (dryness and dermatitis). Before including these supplements in your diet, you should verify the decision with your medical specialist.

vitamina en pildora svitamina en pildora s


Vitamin B2 is a vitamin that works with the other components of the B complex. It acts as a regulator of our body, providing many benefits related to the prevention of conditions such as anemia, migraine, stress and anxiety, among others. In addition, it plays a fundamental role in the transformation of calories entering the body into vital energy for normal metabolism and functioning of the system.

Although it is a micronutrient found in various foods such as milk, fruits, lentils and green vegetables, among others, the consumption of supplements that incorporate vitamin B2 helps to achieve the levels of riboflavin that our body needs. If you feel tired or stressed, your body may be sending you a vitamin B2 deficiency alert. Before taking vitamin supplements, remember to consult with your doctor and be guided by his or her recommendations.

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(Featured image source: Dolgachov: 61136560/ 123rf)