Vitamin B2
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Absorption & Bioavailability
• Absorbed primarily in the small intestine
• Requires adequate stomach acid and healthy intestinal lining
• Absorption is reduced by:
– Alcohol consumption
– Chronic stress
– Certain medications (oral contraceptives, antidepressants)
– Gut inflammation or malabsorption
Riboflavin works closely with B1, B3, B6, magnesium, and iron.
Where the Body Uses & Stores It
• Mitochondria (energy production)
• Brain and nervous system
• Liver (detoxification pathways)
• Eyes and skin
• Red blood cells
Riboflavin is not stored in large amounts and must be consumed regularly.
Serves:
Riboflavin
Level:
Signs of Deficiency
Early signs:
• Cracks at the corners of the mouth (angular cheilitis)
• Sore throat
• Fatigue and low energy
• Light sensitivity
Advanced signs:
• Migraines
• Skin inflammation (eczema, dermatitis)
• Anemia
• Eye irritation or blurred vision
• Poor detoxification capacity
About the Recipe
Most Needed In People Who:
• Experience chronic fatigue or burnout
• Have migraines or headaches
• Have mitochondrial dysfunction
• Suffer from anxiety or nervous system stress
• Have gut disorders (IBS, IBD, dysbiosis)
• Are pregnant or breastfeeding
• Have MTHFR or other methylation variants
• Consume high sugar or alcohol
• Use long-term medications
Ingredients
Found In (Food Sources)
• Eggs
• Dairy products (milk, yogurt, cheese)
• Liver and organ meats
• Fish (especially salmon)
• Green leafy vegetables (spinach, broccoli)
• Almonds
• Mushrooms
• Whole grains (often fortified)
Riboflavin is light-sensitive – prolonged exposure to light (e.g. milk in clear bottles) reduces its content.
Preparation
Forms of Vitamin B2
• Riboflavin (standard dietary form)
• Flavin Mononucleotide (FMN) – active form
• Flavin Adenine Dinucleotide (FAD) – active intracellular form
Functional Medicine preference: FMN or FAD forms are often better tolerated and more effective in individuals with genetic polymorphisms or mitochondrial dysfunction.