Vitamin B2 (Riboflavin)

Carries electrons in your mitochondria and keeps glutathione recycling.

Mechanisms, studies and evidence grades for each claim above.

Core mechanism

Riboflavin converts to FAD/FMN, which carry electrons and support mitochondrial energy production.

Energy metabolism

FAD and FMN act as electron carriers in the TCA cycle (e.g., succinate dehydrogenase) and the electron transport chain (Complex I & II), transferring electrons to generate ATP.¹

Redox / antioxidant system

FAD/FMN participate in oxidation-reduction reactions and help maintain cellular redox balance. Riboflavin is also required for regeneration of glutathione via the FAD-dependent enzyme glutathione reductase — linking energy metabolism directly to antioxidant defense. See Glutathione.²

Interaction with other nutrients

Works with vitamin B3 (niacin, via the NAD⁺/NADH system) and vitamin B1 (thiamine, upstream metabolism), and with magnesium for ATP activation — all part of the same integrated energy system. See Vitamin B3, Vitamin B1, Magnesium.

Deficiency

Impaired energy metabolism, presenting as fatigue, skin disorders, and inflammation (e.g., angular cheilitis).¹

Transport / absorption

Absorbed in the small intestine via active transport; limited storage means it requires regular intake.

Intake

Roughly 1.1–1.3 mg/day.

Top foods

• Steak (beef)
• Beef
• Milk
• Salmon
• Eggs

Key insight

Vitamin B2 enables electron transfer in energy metabolism and supports antioxidant systems, making it essential for both ATP production and cellular protection.¹

References

TODO — reference 2 was cited in the source as plain text (PMID only, no linked Notion citation page), so it hasn't been cross-checked the way the others have. Worth verifying against the primary source.