B2 - another one in B family.

In the world of nutrition, we often hear about Vitamin B12 or Vitamin D, but there is a quiet powerhouse working behind the scenes that deserves your attention: Vitamin B2, also known as Riboflavin. Research shows that this water-soluble vitamin acts as a vital spark plug, converting the food you eat into cellular energy while protecting your brain and eyes from oxidative stress. Because your body cannot store B2, a steady daily supply is essential to keep your metabolism and cellular repair functioning at their peak.

Riboflavin isn't just a "nice-to-have", it is a foundational building block for several critical bodily functions. Its most famous role is the production of ATP, where it acts as a core component of coenzymes that turn proteins, fats, and carbs into the primary energy currency of your cells. Beyond energy, clinical studies have shown that high doses of B2 can significantly reduce the frequency and intensity of migraines by improving mitochondrial function in brain cells. It also serves as a key collaborator for blood health, as the body requires it to properly process iron and maintain the glutathione, which neutralizes free radicals and slows the aging process.

And as for anti-aging properties, riboflavin plays a critical supportive role in collagen health by fueling cellular energy production in fibroblasts, the cells responsible for collagen synthesis. It also contributes to antioxidant systems that help protect collagen fibers from oxidative damage caused by UV exposure and environmental stress. In addition, riboflavin supports the activation of other nutrients involved in skin repair, helping maintain skin structure and resilience over time. Vitamin B2 works synergistically with vitamin C to support collagen production, while as mentioned above riboflavin powers the fibroblasts that make collagen, vitamin C stabilizes and cross-links collagen fibers, enhancing skin strength and resilience. I will try to remember and go more into details about it, while making post about vitamin C.

Because B2 is so deeply involved in energy and tissue repair, a deficiency—known medically as ariboflavinosis—shows up quickly in your physical appearance and stamina. A Vitamin B2 deficiency most critically manifests as painful cracks at the corners of the mouth and a swollen, inflamed tongue. If left untreated, this can progress into chronic fatigue, greasy skin rashes, and blurred vision as the body loses its ability to produce red blood cells and maintain collagen levels.

Many people believe B2 is only found in meat and dairy, but the plant kingdom offers incredible alternatives that are easy to integrate into a daily routine. Nutritional yeast is the absolute champion of the vegan world, with just a couple of tablespoons often covering your entire daily requirement. For those who prefer whole foods, mushrooms like portobello and crimini, as well as almonds and cooked spinach, provide substantial amounts of riboflavin in every serving. You can also look to fermented soy products like tempeh or simply enjoy a glass of fortified plant milk, which often contains up to half of your daily needs.

Bonus tips:

• To get the most out of your B2-rich foods, you must protect them from the light. Riboflavin is highly light-sensitive and breaks down quickly when exposed to the sun. To ensure you are actually getting the nutrients you need, store your nutritional yeast, grains, and plant milks in opaque containers or dark cupboards rather than clear jars on the counter.

• Following up on my previous post about my kimchi recipe, here are some ideas how in easy way, tweak it into a vitamin B2–rich version without alternating much that classic, traditional flavor. One simple way is to add mushrooms, which pair beautifully with kimchi. Thinly sliced shiitake, crimini or portobello mushrooms can be mixed in with the carrots and green onions during the main mixing step. As the kimchi ferments, the mushrooms soak up the spicy paste, soften, and develop a deeper, umami-rich, almost meaty texture—while naturally boosting riboflavin content. Another optional enhancement comes from nutritional yeast, simply by whisking a couple of tablespoons directly into the spice paste before which should add a subtle “cheesy” funk, and thickens the paste slightly, and contributes even more vitamin B2.

P.S. To be honest, I’ve never tried the nutritional yeast version before, it’s something I discovered while I did the research for this blog post. But it sounds amazing, and I will definitely give it a try. What do you think? Will you try any of these alternative versions of the kimchi recipe? Let me know in the comments, and thank you for being here with me!

And another infographic for you: