In the United States, certain vitamin deficiencies are notably more prevalent than others—take vitamin D, for instance. However, vitamin B2, also known as riboflavin, is less commonly discussed yet critical for several bodily functions. Certain demographics are more prone to low levels of this vital nutrient, so recognizing the signs of a vitamin B2 deficiency can be essential in preventing possible health complications in the future.
Meet the experts: Ife J. Rodney, M.D., a dermatologist and founding director of Eternal Dermatology + Aesthetics; Christine Greves, M.D., an ob/gyn at Winnie Palmer Hospital for Women and Babies in Orlando, FL; Scott Keatley, R.D., co-owner of Keatley Medical Nutrition Therapy; Jessica Cording, R.D., author of The Little Book of Game-Changers; Keri Gans, R.D.N., a dietitian and host of The Keri Report podcast
Vitamin B2 is vital for several processes in the body, including energy metabolism, as noted by the U.S. National Library of Medicine. It’s also crucial for healthy cell growth and function. While vitamin B2 deficiency isn’t widespread in the U.S., certain groups—such as those with underlying thyroid issues, vegetarians, vegans, and pregnant or breastfeeding individuals—are at a higher risk of deficiency, according to the National Institutes of Health (NIH). This article will delve into the most common symptoms of vitamin B2 deficiency, the recommended daily intake, and the best food sources for this essential nutrient.
Common symptoms of a vitamin B2 deficiency
Symptoms of low vitamin B2 levels can overlap with other health issues, making it challenging to diagnose a deficiency solely based on symptoms. If you notice several indicators at once, seeking the advice of a healthcare professional is advisable for a comprehensive assessment.
Fatigue
Identifying the cause of fatigue can be complicated, but low vitamin B2 levels may play a significant role. The NIH notes that chronic riboflavin deficiency can lead to anemia, characterized by a lack of healthy red blood cells, which can result in feelings of weakness and fatigue. Additionally, Keri Gans, R.D.N., points out that riboflavin is essential for converting carbohydrates into energy. Without sufficient levels, this energy production can falter, leading to increased fatigue.
Cracked lips
Cracked lips might stem from various causes, including dehydration, but they can also indicate low riboflavin levels, according to Ife J. Rodney, M.D. She explains that riboflavin helps with moisture retention, and low levels can lead to drying and cracking of the lips.
Crusty corners of the mouth
This symptom, characterized by lesions at the corners of the mouth, is specifically linked to riboflavin deficiency. Dr. Rodney explains that scaling or cracking may occur in these areas, which could extend to the skin on the ears as well.
Scaly patches on your skin
Scaly patches on the skin can result from various skin conditions but may also stem from riboflavin deficiency. Dr. Rodney notes that since riboflavin is essential for tissue repair and cell turnover, a deficiency can disrupt these processes, leading to cracking and scaling. These patches may appear red or discolored compared to your usual skin tone.
Sore throat
A deficiency in riboflavin may also cause swelling in the mouth and throat, potentially leading to a sore throat. According to the NIH, since riboflavin is crucial for cell function, low levels can adversely affect areas that heal quickly, such as the throat and skin.
Unexplained hair loss
The effects of riboflavin on cell turnover may extend to hair health as well. Dr. Rodney points out that inadequate riboflavin levels can impact collagen production, which is vital for maintaining the health of hair follicles and skin, potentially resulting in thinning or hair loss.
Reproductive issues
While fertility is a complex matter, inadequate riboflavin can disrupt several reproductive functions, including sperm and egg development, ovulation, and embryonic growth, says Christine Greves, M.D. This is particularly relevant for those trying to conceive, though it’s not a primary focus for healthcare providers addressing fertility issues. Dr. Greves notes that although many prenatal vitamins contain riboflavin, the emphasis should be on consuming a balanced diet.
How much vitamin B2 do you need?
Vitamin B2 recommendations vary slightly depending on age, sex, and life stage. Most adult women require 1.1 milligrams (mg) daily, according to the NIH. Pregnant individuals need around 1.4 mg, while those breastfeeding require 1.6 mg. Typically, adult men should aim for 1.3 mg of riboflavin each day.
Top food sources of vitamin B2
Including more foods rich in B2 in your diet can help mitigate a deficiency. Dr. Rodney advises focusing primarily on dietary sources. If dietary adjustments don’t seem to address the deficiency, consulting a healthcare provider about supplements may be necessary.
The NIH lists the following as the top sources of vitamin B2:
- Beef liver, 3 ounces: 2.9 milligrams
- Fortified breakfast cereals, 1 serving: 1.3 milligrams
- Oats, 1 cup: 1.1 milligrams
- Plain yogurt, 1 cup: 0.6 milligrams
- 2% milk, 1 cup: 0.5 milligrams
What to do if you suspect a vitamin B2 deficiency
If you suspect that you have a vitamin B2 deficiency based on several symptoms, it is essential to consult a healthcare provider for a thorough evaluation. “A blood test is the gold standard,” states Jessica Cording, R.D. “This will help determine your exact level of deficiency.” Based on this evaluation, you and your provider can devise a plan for addressing the deficiency.
Some individuals may experience digestive discomfort, nausea, or bloating from vitamin B2 supplements, warns Scott Keatley, R.D., co-owner of Keatley Medical Nutrition Therapy. Taking the supplement on an empty stomach may exacerbate these symptoms. Additionally, excess riboflavin can result in bright yellow urine; while harmless, it can be surprising. “Vitamin B2 is water-soluble, so any extra amounts are typically flushed out through urine,” Gans explains.
Before starting any supplements, it’s crucial to seek guidance from your healthcare provider to determine the most appropriate approach for your specific situation.
Dietary supplements are meant to enhance the diet and are not medicines. They are not intended to diagnose, treat, mitigate, prevent, or cure any diseases. Consult a healthcare provider before taking supplements, especially if you are pregnant, nursing, or considering them for a child.
