Riboflavin
Riboflavin, also known as vitamin B2, plays a crucial role in cellular metabolism and supports eye, skin, and nervous system health.
Riboflavin, or vitamin B2, is a B-vitamin that helps the body break down carbohydrates, fats, and proteins to generate energy. It also supports red blood cell production, eye health, and antioxidant function, particularly through its role in the enzyme glutathione reductase.
Early signs of riboflavin deficiency may include cracked lips, sore throat, or red eyes. More severe deficiency can contribute to anemia or skin disorders. Deficiency is more likely in people with limited dairy intake or malabsorption conditions.
Riboflavin is found in a wide variety of foods — especially dairy, eggs, meats, fortified grains, and leafy greens. It’s water-soluble, so regular intake is important, even though the body stores only small amounts.
Recommended Daily Intake
- Women: 1.1 milligrams
- Men: 1.3 milligrams
- Upper Limit: Not known
Deficiency Symptoms
- Cracked lips
- Sore throat
- Swelling of the mouth and throat
- Swollen tongue (glossitis)
- Hair loss
- Skin rash
- Anemia
- Itchy red eyes
- Cataracts in severe cases
Common Food Sources
- Dairy milk
- Yogurt
- Cheese
- Eggs
- Lean beef and pork
- Organ meats (beef liver)
- Chicken breast
- Salmon
- Fortified cereal and bread
- Almonds
- Spinach