Last week we spoke about vitamin B1 and you all seemed to enjoy it.
So in a totally unexpected turn of events this week we're covering...
Vitamin B2 | Riboflavin
The workhouse of energy, fighting oxidative stress.
Read on for B2's role in:
Detoxification
Fat burning
Photosensitivity
Glutathione recycling
In the age of buzzy superfoods and biohacking fads, riboflavin humble, dependable vitamin B2 often slips under the radar.
Yet, this quiet achiever powers some of the most fundamental processes that keep us alive. From turning food into fuel to fortifying our defences against oxidative stress, riboflavin is the glue that holds it all together.
Without it?
Metabolic chaos.
Let's dive in..
The Workhorse of our Biochemistry
Riboflavin’s brilliance lies in its multitasking.
It doesn’t just show up, it leads. As the backbone of two critical coenzymes, FAD (flavin adenine dinucleotide) and FMN (flavin mononucleotide), riboflavin drives the reactions that convert carbs, fats, and proteins into usable energy.
It also powers the enzymes that recycle glutathione, your body’s master antioxidant. No need to be inhaling expensive supplemental glutathione as many health influencers recommend.
Why take it when we can recycle our baseline levels first?
And it doesn’t stop there. Riboflavin is the silent partner in vitamin synergy, activating B6, folate, niacin, and B12 to ensure everything runs smoothly. It even keeps homocysteine—a sneaky cardiovascular troublemaker—in check.
For those with the infamous MTHFR genetic variant, riboflavin is the unsung solution, optimising enzyme function where methylfolate alone falls short.
People often think they need folate for MTFHR issues but its actually massively influenced by B2 and B6.
Hidden Deficiencies in a Modern World
In the UK (and at Oath) we pride ourselves on balanced diets, yet riboflavin deficiency quietly lingers. Among adolescents, young women, and the elderly, it’s far more common than you’d expect.
Marginal deficiencies might not scream for attention but can subtly derail your health think fatigue, poor iron absorption leading to anaemia, low grade inflammation and even migraines.
A recent study in Ireland found nearly 50% of older adults had inadequate riboflavin levels. What’s worse, a deficiency in B2 can ripple through your system, leading to reduced vitamin B6 activity and metabolic imbalances that snowball.
Vitamin B2 has a special relationship with the sun – acting as a photosensitizer. Which, in February in the northern hemisphere, is pretty darn important.
Why Organ Meats Steal the Show
Riboflavin isn’t sprinkled lightly across the food spectrum. It’s concentrated in the nutritional heavyweights: liver, heart, and kidney.
These organ meats aren’t just rich in riboflavin they’re treasure troves of B12, iron, zinc, and selenium.
Compare that to a handful of kale or blueberries, and the scales tip dramatically in favour of these ancestral staples.
For the curious, here’s how riboflavin stacks up in nutrient density:
Liver (beef): Your best friend for B2, delivering nearly 300% of the daily value in just 100g.
Heart (beef): A strong contender with around 200% per 100g.
Blueberries or kale? Lovely for colour on your plate, but they’re no match for organ meats when it comes to riboflavin.
Riboflavin in animal foods is usually found in its active, protein-bound forms (flavin mononucleotide [FMN] and flavin adenine dinucleotide [FAD]), which are more efficiently absorbed during digestion.
On the flip side, antinutrients in Plant Foods: Phytates, tannins, and fibre in plant-based foods can bind to riboflavin, reducing its absorption.
On top of that certain drugs, such as birth control pills, antibiotics, and antipsychotics, can interfere with riboflavin metabolism or increase its excretion.
Detoxification:
Riboflavin is essential for the proper functioning of several flavoprotein-dependent enzymes involved in detoxification.
These enzymes help break down and neutralise toxins that may enter the gut through food, water, or other environmental exposures, such as:
Supporting enzymes such as monoamine oxidases and cytochrome P450 enzymes, riboflavin helps process these toxins into less harmful or more easily excretable forms.
These include:
Pesticides and herbicides found in non-organic produce.
Mycotoxins, which are toxic compounds produced by mould in contaminated grains, nuts, or legumes.
Heavy metals like mercury, cadmium, or lead, which can accumulate in food and damage gut cells.
Fat Burning, Energy, and The Gut
Want to burn fat efficiently?
Riboflavin is the fuel you didn’t know you needed.
Through beta-oxidation, it breaks down fatty acids into ATP the currency of cellular energy. Without riboflavin, your fat metabolism slows, and energy conversion suffers.
This makes riboflavin the unsung hero for anyone striving for metabolic health, energy balance, or simply getting the most out of their workouts.
Finally, for a healthy gut barrier and immune regulation Vitamin B2's supportive role in recycling glutathione is key on the front line. Riboflavin availability can influence the composition of the gut microbiome, supporting a healthy balance of beneficial bacteria.
The Oath Food Connection
At Oath, we champion of the nose to tail approach eating because we know the power of organ meats.
Whether it’s a liver-packed burger or a rich cottage pie using our minced beef, these dishes do more than delight your taste buds they nourish your cells with riboflavin and more.
As we rediscover the brilliance of nutrient-dense eating, riboflavin shines as a reminder of how our ancestors thrived. It’s the quiet workhorse behind the scenes, ensuring every system runs as it should.
Takeaway
In a world obsessed with extremes, riboflavin offers balance. It’s not flashy, but it’s foundational. From energy production to cardiovascular health, it underpins everything that keeps you alive and thriving. Its the nuts and bolts of our health that our grandparents and our ancestors before would of embraced with liver and heart.
So next time you plate up a meal, think beyond the surface. Add liver to your weekly menu, explore the richness of heart, or simply choose foods that bring riboflavin back to the table. Your body—and your metabolism—will thank you.
Speak soon,
R, J & N