1. Energy Metabolism: Vitamin B2 is essential for the metabolism of carbohydrates, fats, and proteins, which are the main sources of energy for the body.
2. Antioxidant Protection: Vitamin B2 has antioxidant properties, which means it helps to protect the body from damage caused by free radicals, which are harmful molecules that can damage cells and contribute to aging and disease.
3. Skin and Eye Health: Vitamin B2 is important for maintaining healthy skin and eyes, as it plays a role in the production of collagen, a protein that helps to keep skin and other tissues healthy and strong.

1. Dairy Products: Dairy products, such as milk, cheese, and yogurt, are good sources of vitamin B2.
2. Eggs: Eggs are a good source of vitamin B2, particularly the yolk.
3. Lean Meats: Lean meats, such as beef, chicken, and turkey, are good sources of vitamin B2.
4. Leafy Greens: Leafy greens, such as spinach, kale, and collard greens, are also good sources of vitamin B2.

Vitamin B2 supplements are also available in various forms, including tablets and capsules. The recommended daily intake of vitamin B2 for adults is 1.1-1.3 mg per day, although higher amounts may be needed for certain populations, such as pregnant and breastfeeding women. It’s important to obtain vitamin B2 from food sources whenever possible, as supplements may not provide the same health benefits as whole foods.