The Number-1 Sign You Have a Vitamin B2 Deficiency
Also known as riboflavin, vitamin B2 deficiency isn't overly common in the U.S. However, having an underlying thyroid issue, being a vegetarian or vegan, and being pregnant or breastfeeding may raise your risk of being deficient in riboflavin, according to the National Institutes of Health (NIH).
Meet the experts: Ife J. Rodney, M.D., is a dermatologist and founding director of Eternal Dermatology + Aesthetics; Christine Greves, M.D., is an ob/gyn at the Winnie Palmer Hospital for Women and Babies in Orlando, Fla; Scott Keatley, R.D., co-owner of Keatley Medical Nutrition Therapy; Jessica Cording, R.D., author of The Little Book of Game-Changers; and Keri Gans, R.D.N., dietitian and host of The Keri Report podcast
Vitamin B2 plays a role in a range of processes in the body, including your energy levels and metabolism, per the U.S. National Library of Medicine. It's also crucial for normal cell growth and function. The recommended daily allowance of riboflavin is 1.1 milligrams for most adult women (that jumps to 1.4 milligrams and 1.6 milligrams when you're pregnant and breastfeeding, respectively), and 1.3 milligrams for most adult men.
Unfortunately, if you're consistently falling short of that amount, you may end up dealing with uncomfortable symptoms. Vitamin B2 isn't a nutrient most people are familiar with, and it's fair to be unclear on what the signs of a riboflavin deficiency actually are. Here's what you need to know.
Some symptoms of low vitamin B2 overlap with a slew of underlying health conditions, making it tricky to say for sure if you're dealing with a vitamin B2 deficiency or something else. But if you notice one or several of these at once, it's worth consulting a healthcare professional for a deeper dive into your health.
The cause of fatigue is an admittedly tough thing to pin down. Have you been working out too hard? Are you getting enough iron? Is your sleep off? Or is it your vitamin B2 levels? You can develop anemia, a condition where your body doesn't have enough healthy red blood cells, when you have too-low levels of riboflavin over a longer period of time, according to the NIH. Among other things, that can make you feel weak and fatigued. But there's another reason why a lack of riboflavin can make you feel tired, according to Keri Gans, R.D.N., dietitian and host of The Keri Report podcast. 'Riboflavin helps your body convert carbohydrates into fuel and plays a big role in how your cells produce energy,' she says. 'Fatigue can happen when that process breaks down.'
Again, this may be due to something else, including not taking in enough liquids regularly. But cracked lips may also be a sign of low B2, according to Ife J. Rodney, M.D., a dermatologist and founding director of Eternal Dermatology + Aesthetics. 'Riboflavin helps with moisture retention,' she says. If you're low in the nutrient, your lips' natural moisture can suffer as a result, leading to cracking and even bleeding.
This is a more unique symptom of riboflavin deficiency, leading to lesions at the corners of your mouth. 'You may get scaling or cracking in the corners of the mouth,' Dr. Rodney says. (This may even show up in the corners of your mouth and ears, she adds.)
Scaly patches can be a symptom of several skin conditions, but they may also be due to a lack of B2. 'Riboflavin helps with tissue repair and cell turnover,' Dr. Rodney explains. 'Any time you have issues with tissue repair or cell turnover, that's when you get cracking or scaling.' These scaly patches will often look red or discolored from your usual skin color, she says.
Riboflavin deficiency may cause swelling in your mouth and throat, making it feel like you have a sore throat, according to the NIH. 'Since riboflavin is also crucial for overall cell function, low levels can affect fast-healing areas like the skin and mouth, leading to symptoms like a sore throat,' Gans says.
That cell turnover that can impact the health of your lips and skin may also affect your hair, Dr. Rodney says. When you don't have enough riboflavin, it can impact the production of collagen, a type of protein that supports hair follicle (and skin) health.
Fertility is incredibly complicated, and it's hard to say that adding more B2 to your diet will magically help you conceive. But not having enough riboflavin can interfere with several areas of reproduction, including the development of sperm and eggs, and ovulation, along with early development of the embryo, says Christine Greves, M.D., an ob/gyn at the Winnie Palmer Hospital for Women and Babies in Orlando, Fla. (Worth noting: Many prenatal vitamins contain riboflavin.) Still, this isn't usually a go-to solution for doctors when you're struggling to conceive. 'I don't ask someone when they're trying to get pregnant if they're taking riboflavin,' Dr. Greves says. 'But I do say that you should be having well-balanced meals.'
Ultimately, if you suspect you might have a vitamin B2 deficiency, it's important to see a healthcare provider for a proper evaluation. 'A blood test is the gold standard,' says Jessica Cording, R.D., author of The Little Book of Game-Changers. 'This will give you information on how deficient you may be.' You and your healthcare provider can make decisions on next steps from there.
There are a few food sources of vitamin B2 to consider adding to your diet. According to the NIH, some of the biggest ones include:
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
B2 recommendations vary slightly by age, sex, and life phase. Most genetic adult women need 1.1 milligrams a day of riboflavin, according to the NIH. However, those who are pregnant need 1.4 milligrams and those who are breastfeeding need 1.6 milligrams.
Most genetic adult men need 1.3 milligrams daily of riboflavin, per the NIH.
Adding more B2-rich foods to your diet can help, Dr. Rodney says. 'I recommend mostly focusing on your diet,' she says. If that doesn't seem to help, she says a supplement may work—just consult a healthcare provider first about the proper dosing.
There are a few things that may happen when you take vitamin B2. 'Some individuals experience digestive discomfort, nausea, or bloating,' says Scott Keatley, R.D., co-owner of Keatley Medical Nutrition Therapy. (Taking it on an empty stomach may make this worse, he says.) Something else to consider, per Keatley: 'Excess riboflavin can turn urine bright yellow, which is harmless but sometimes alarming.' That said, you're likely to just pee out the riboflavin you don't need. 'B2 is a water-soluble vitamin, so excess amounts are typically excreted in urine,' Gans says.
Overall, Cording stresses the importance of only taking a supplement under the guidance of a healthcare provider. 'It's the best way to go,' she says.
Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose, mitigate, prevent, or cure diseases. Be cautious about taking dietary supplements if you are pregnant or nursing. Also, be careful about giving supplements to a child, unless recommended by their healthcare provider.
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