Vitamin B2

Vitamin B2 (riboflavin) helps convert carbohydrates, fats and proteins into usable energy, supports healthy growth and development, and contributes to maintenance of skin, eyes, and mucous membranes. It’s essential for red blood cell production, iron metabolism and cellular antioxidant defenses (glutathione). Adequate riboflavin prevents deficiency signs like cracked lips, sore throat and inflammation of the tongue; it’s also used to help reduce migraine frequency.

A vitamin B2 (riboflavin) deficiency, also called ariboflavinosis, occurs when intake or absorption is inadequate. It causes sore throat, cracks at mouth corners (angular cheilosis), red swollen tongue, dermatitis, eye sensitivity and sometimes anemia. People with alcohol misuse, malabsorption, restrictive diets or other nutrient deficiencies are at higher risk. Diagnosis is clinical and by lab tests; treatment is dietary correction and riboflavin supplements.

Foods high in vitamin B2 (riboflavin) include dairy (milk, yogurt, cheese and fortified plant milks), eggs, lean meats and organ meats (especially liver), oily fish (salmon, mackerel), green leafy vegetables (spinach, broccoli), nuts (almonds), mushrooms, tofu, legumes, whole grains and fortified breakfast cereals. Including these regularly supports energy metabolism, skin and eye health.

Vitamin B3 is called niacin, which exists as nicotinic acid and niacinamide (nicotinamide). It’s a water‑soluble B vitamin needed to form NAD and NADP coenzymes that help convert food into energy and support skin, nerves, and digestion; it also helps manage cholesterol. Severe deficiency causes pellagra, characterized by dermatitis, diarrhea and dementia.

Yes, riboflavin (vitamin B2) can be taken daily at recommended doses. Adults need about 1.1–1.3 mg/day; needs are higher in pregnancy and breastfeeding. No official upper limit is set because toxicity is rare and excess is excreted, causing bright yellow urine. Large therapeutic doses (hundreds of mg) are used for migraines but require medical supervision. Consult your clinician if you have kidney disease or take regular medications.

Riboflavin deficiency (ariboflavinosis) causes sore throat and a painful, swollen or magenta-colored tongue (glossitis), cracks and sores at mouth corners (angular cheilosis), dry or scaly lips and facial skin, seborrheic-type dermatitis, light sensitivity with itchy, watery eyes, and anemia. Severe or prolonged deficiency can impair growth, wound healing and may produce neurological symptoms.