Vitamin B2 (Riboflavin)
Body function
Energy production; supports skin, eyes, and nerves; helps activate other B vitamins
Daily requirement
~1.1 mg/day (women), ~1.3 mg/day (men)
Deficiency signs
Cracks at the corners of the mouth, sore throat, sensitive eyes, skin changes
Excess risks
Low risk; excess is excreted and may turn urine bright yellow
At-risk groups
Vegans, people avoiding dairy, heavy alcohol users
Supplement forms
Riboflavin or riboflavin-5-phosphate; often in B-complex products
Food sources
- Eggs (whole, boiled) — ~0.5 mg per 2 eggs
- Spinach (cooked) — ~0.2 mg per cup cooked
- Fortified oat milk — ~0.4 mg per cup (fortified)
- Almonds — ~0.3 mg riboflavin (B2) per 30g
Related symptoms
Educational information only — not medical advice. This content does not diagnose, treat, or replace consultation with a qualified healthcare professional. Always seek professional medical advice for symptoms, supplement use, or health concerns.