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Vitamin B2

Riboflavin

Water Soluble Stores: Days
Stored in:
LiverHeartKidneys

Summary

Vitamin B2, or riboflavin, is a water-soluble vitamin that is involved in energy production and the metabolism of fats, drugs, and steroids. It also helps maintain healthy skin, eyes, and nerve functions.

Riboflavin is found in many foods, including eggs, organ meats, lean meats, and milk. It is also added to some cereals and grains.

Key Benefits

1

Helps break down proteins, fats, and carbohydrates.

2

Maintains the body's energy supply.

3

Important for eye health.

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Top Food Sources

Plant-Based

  • Almonds 1.1 mg
  • Spinach 0.2 mg
  • Mushrooms 0.4 mg

Animal-Based

  • Milk 0.2 mg
  • Eggs 0.5 mg
  • Yogurt 0.3 mg
  • Meat 0.2 mg

The "Smart Assistant" Tip

Riboflavin is sensitive to light. Store milk and other riboflavin-rich foods in opaque containers.

Signs of Deficiency

1

Cracks at corners of mouth

2

Sore throat

3

Sensitivity to light