Vitamin B2 — Riboflavin

Riboflavin is another B vitamin at the center of energy metabolism — it helps the body break down carbohydrates, fats, and protein and convert them into fuel. But it also plays a supporting role for several other B vitamins, meaning that if riboflavin is consistently low, the body’s ability to use B6, folate, and niacin effectively is compromised alongside it. It’s one of those nutrients where the downstream effects of inadequate intake are broader than the deficiency itself suggests.

Beyond energy metabolism, riboflavin supports cellular repair and has a role in antioxidant function. There’s also decent evidence that people who experience frequent migraines may benefit from higher riboflavin intake — it’s not a cure, but it’s one of the more credible nutritional interventions for migraine frequency.

Dairy is one of the most concentrated sources, which is part of why riboflavin deficiency is more of a concern for people who avoid animal products without paying attention to alternatives. Eggs, meat, and fatty fish also provide meaningful amounts, as do almonds and leafy greens on the plant side.

One practical note: riboflavin breaks down in light. Milk left in clear containers or exposed to direct sunlight loses riboflavin content relatively quickly. It’s a minor detail but a real one.

Reference Card

Vitamin type: Water-soluble Pillar: Nourish

What it does for you

Converts food into usable energy
Supports the function of several other B vitamins
Contributes to cellular repair and antioxidant defense
May reduce frequency of migraines in people prone to them

Where to get it

Beef liver, dairy milk, yogurt, eggs, beef, salmon, almonds, spinach, fortified cereals

Considerations

Water-soluble — needs regular replenishment through food
Light-sensitive — riboflavin-rich foods stored in clear containers exposed to light lose content over time
Low riboflavin status affects how well the body uses B6, folate, and niacin
More of a concern for people avoiding dairy and animal products without intentional alternatives

Signs your intake might be low

Cracked or sore corners of the mouth
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