About Vitamin B2
Vitamin B2, also known as riboflavin, is a water-soluble vitamin that helps the body break down proteins, fats, and carbohydrates.
It is essential for energy production, growth, and maintaining healthy skin and eyes.
Why Is Vitamin B2 Important?
Vitamin B2 supports energy metabolism, helps cells function properly, and plays a key role in maintaining healthy skin and vision.
Benefits of Vitamin B2
- Supports energy production
- Helps maintain healthy skin
- Supports eye health
- Helps the nervous system
- Supports cell growth
Foods Rich in Vitamin B2
- Milk
- Eggs
- Yogurt
- Almonds
- Spinach
- Mushrooms
- Whole grains
Top 3 Foods Highest in Vitamin B2
- Milk – one of the best sources of riboflavin
- Eggs – rich in vitamin B2 and protein
- Almonds – great plant-based source
Vitamin B2 Daily Intake
| Group | Recommended Daily Intake |
| Adult Men | 1.3 mg |
| Adult Women | 1.1 mg |
| Children | 0.5–1.0 mg |
Vitamin B2 Deficiency Symptoms
- Cracked lips
- Sore throat
- Skin problems
- Eye fatigue
- Low energy
Vitamin B2 Overdose Risks
- Very rare toxicity
- Excess is excreted in urine
Vitamin B2 Supplements
Supplements may help people with deficiencies or increased needs.
Most people can meet their needs through a balanced diet.
Related Vitamins and Minerals
FAQ
What happens if I don’t get enough vitamin B2?
Deficiency may cause skin issues, cracked lips, and fatigue.
Can I get vitamin B2 from food only?
Yes, dairy products, eggs, and nuts provide enough for most people.
Is vitamin B2 important for energy?
Yes, it helps convert food into energy.