Holistic Nutrition: Vitamin B2

nutrient dense diet
Bowls of diffrent types of fruit, peaches, nectarines, rasberries, blueberries,.

Good Morning, Evening, and Afternoon. 

As Salam walakum, I hope that you and your families are doing well and are in good health. It’s starting to get cold in Egypt. With lows down to 59. Start to bust out the blankets. Today keeping with our B Vitamin series, we are talking about Vitamin B2! If you missed the other Vitamin B, check out.

What is B2 (Riboflavin)?

  • It is a Water soluble vitamin: Which means that after the body takes what it needs through the bloodstream, it passes through the urine. 
  • Absorbed in the small intestines
  • It helps convert carbs into adenosine triphosphate, which is essential for storing energy in the muscles. 
  • It is used for the functioning of the lining of the digestive tract, blood cells, and vital organs.

What are the benefits of B2?

  • Eye health: helps with protecting the glutathione (necessary for building and repairing tissue)
  • Lowers risk of cataracts
  • Impotant in the prosses of iron
  • Supports the production of healthy red blood cells

How much Vitamin B2 should we have?

This is the recommended dietary allowance for riboflavin (B2)

What to watch out for if you need more Vitamin B2?

  • causing preeclampsia
  • Anxiety
  • Itchy eyes
  • The decline of the liver and nervous system
  • migraines
  • Thyroid issues 
  • Excess blood in the vessels
  • Edema of the mouth, throat
  • Lesions on the corners of the mouth
  • sore throat
  • cracked lips
  • Hairloss
  • reproductive problems
  • issues with metabolism

Who is at risk of Deficiency?

  • Vegans and Vegetarians. As B Vitamins are primarily found in red meat. (So you have to take care)

Drugs that Block or Hinder absorption of Vitamin B2

  • Anticholinergic
    • Dicyclomine 
    • Hyoscyamine (Levsin)
    • Scopolamine (Transderm Scop)
    • Tetracycline (B2 could stop the effectiveness of the antibiotic)
  • Anticonvulsants
  • Phenothiazines (an anti-psychotic disorder medication)
    • Chlorpromazine
    • Thorazine
    • Thioridazine
    • Trifluoperazine
  • Phenytoin (Seizure medication)
    • Dilantin
  • Tricyclic Anti-Depressants
    • Imipramine()Tofranil)
    • Desimpramine (Norpramin)
    • Amitriptyline (Elavil)
    • Nortriptyline(Pamelor)
  • Diuretics (waterpills) 

Where can we find Vitamin B2?


  • Spinach
  • Tomatoes
  • Asparagus
  • Spirulina
  • Artichokes
  • Sweet potatoes
  • Kelp
  • Mushrooms


  • Avocados
  • Dates
  • Passion Fruit
  • Grapes
  • Tamarind
  • Durian

Milk Products

  • Greek Yoghurt
  • Feta cheese
  • Milk
  • Cottage Cheese

Meat types

  • Eggs
  • Salmon
  • Bluefin Tuna
  • Squid
  • Liver
  • Beef (Skirt Steak)


  • Kidney Beans
  • Lupin Beans
  • Black-eyed
  • Fava beans


  • Almonds
  • Hemp seed
  • Pistachios
  • Pine nuts
  • Chia seeds
  • Walnuts
  • Pumpkin seeds


When it comes to supplements its best of corse fist to try a nutritional dense diet and you know me.. Check out with your doctor or practitioner to see your levels before starting a supplement.

There are I really love “My Kind Organics” brand its a whole food multivitamins..

Well, that is B2! what do you think? What is your favorite food or dish high in B2? I love cottage cheese. It’s a great snack. It is high in B2 and a good source of protein and vitamin D. If you get grass feed good source of omegas too. 

I would love to know how you feel about this post today..

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