Riboflavin (B2)
Central to energy production from fats and carbohydrates. Exercise increases requirements.
Why it matters
Riboflavin (vitamin B2) is a component of FAD and FMN coenzymes central to the electron transport chain and energy production from both fats and carbohydrates. It also supports antioxidant function as a component of glutathione reductase, and plays a role in the metabolism of other B vitamins including B6 and folate.
For endurance athletes
Exercise increases riboflavin requirements, and studies suggest many athletes have marginal intake. Low riboflavin can reduce energy availability from both fat and carbohydrate oxidation directly impacting endurance capacity. It is water-soluble and not well stored, making regular intake from food or supplementation important for high-volume athletes.
Signs of deficiency
- ·Cracks at the corners of the mouth
- ·Sore throat and swollen tongue
- ·Skin rashes
- ·Sensitivity to light
- ·Fatigue
Best food sources
- ·Dairy products
- ·Eggs
- ·Lean meat and poultry
- ·Almonds
- ·Dark leafy greens
- ·Fortified cereals
Track Riboflavin (B2) automatically
MOVE logs micronutrients from every food you eat and shows sport-specific context alongside your numbers.