An essential B vitamin that boosts cellular energy, protects your eyes and skin, and supports your gut lining.
What it is
Vitamin B2 (riboflavin) is an essential water-soluble nutrient that gives many multivitamin tablets their bright natural yellow colour.
Your body uses it to form vital coenzymes (FMN and FAD) that turn the food you eat into cellular energy while shielding your cells against daily wear and tear on your cells.
Also known as: Riboflavin-5-Phosphate, Vitamin B2
Key benefits
- Converts food into steady cellular energy, helping you feel refreshed throughout the day.
- Supports healthy skin, sharp vision, and a resilient gut lining.
- Powers your body's natural antioxidant recycling system, protecting cells from free radicals.
- Helps activate other key nutrients like vitamin B6 and folate so your body can use them.
Amplified by probiotics
You absorb vitamin B2 in your small intestine, but friendly gut bacteria can also produce fresh riboflavin inside your colon. Microencapsulated probiotics support these friendly microbes, providing extra energy directly to your gut wall cells. Healthy probiotic activity also boosts the natural carriers that absorb vitamin B2, ensuring your whole body gets maximum benefit.
Typical dose
1.1–10 mg/day
The evidence
Evidence: strongBroad clinical research confirms that vitamin B2 is essential for energy production, healthy red blood cells, and a strong gut lining. Human studies also show that higher doses can help reduce the frequency of headaches. (Schoenen et al. 1998, Neurology; Powers 2003, Am J Clin Nutr).
Safety & who should check first
Vitamin B2 is very safe because your body quickly passes any excess in your urine (which may turn bright yellow—this is completely harmless). If you are pregnant, breastfeeding, or taking prescription medicine, consult your doctor or pharmacist.