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7 Surprising Signs of a Vitamin B2 Deficiency Ivan Pantic – Getty Images<\/p>\n
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In the United States, some vitamin deficiencies are more common than others (like vitamin D<\/a>, for example). One that lands on the rarer end of the spectrum is a deficiency in vitamin B2, or riboflavin. And yet, there are certain groups of people who have a higher risk of being low, so knowing the most common vitamin B2 deficiency symptoms (especially if you’re in one of those groups) can help you avoid any potential side effects or health issues down the road. <\/p>\n Meet the experts: Ife J. Rodney, M.D., is a dermatologist and founding director of Eternal Dermatology + Aesthetics<\/a>; Christine Greves, M.D.<\/a>, 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<\/a>; Jessica Cording, R.D<\/a>., author of The Little Book of Game-Changers<\/a>; Keri Gans, R.D.N., dietitian and host of The Keri Report podcast<\/a><\/p>\n 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<\/a>. It\u2019s also crucial for normal cell growth and function. While vitamin B2 deficiency isn\u2019t overly common in the U.S., having an underlying thyroid issue<\/a>, being a vegetarian or vegan, or being pregnant or breastfeeding may raise your risk of being deficient in riboflavin, according to the National Institutes of Health<\/a> (NIH). Here, discover the biggest signs of a B2 deficiency, plus how much of the vitamin you actually need and the top food sources.<\/p>\n Common symptoms of a vitamin B2 deficiency<\/p>\n Some symptoms of low vitamin B2 overlap with those of a slew of underlying health conditions, making it tricky to say for sure if you\u2019re dealing with a vitamin B2 deficiency or something else. But if you notice several of these at once, it\u2019s worth consulting a healthcare professional for a deeper dive into your health.<\/p>\n Fatigue<\/p>\n The cause of fatigue is an admittedly tough thing to pin down, but it could be tied to your vitamin B2 levels. According to the NIH<\/a>, you can develop anemia, a condition where your body doesn\u2019t have enough healthy red blood cells, when you have too-low levels of riboflavin over a longer period of time. Among other things, that can make you feel weak and fatigued. But there\u2019s 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<\/a>. \u201cRiboflavin helps your body convert carbohydrates into fuel and plays a big role in how your cells produce energy,\u201d she said. \u201cFatigue can happen when that process breaks down.\u201d<\/p>\n Cracked lips<\/p>\n 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<\/a>. \u201cRiboflavin helps with moisture retention,\u201d she said. If you\u2019re low in the nutrient, your lips\u2019 natural moisture can suffer as a result, leading to cracking and even bleeding.<\/p>\n Crusty corners of the mouth<\/p>\n This is a more unique symptom of riboflavin deficiency, leading to lesions at the corners of your mouth. \u201cYou may get scaling or cracking in the corners of the mouth,\u201d Dr. Rodney said. You may also see cracking skin on your ears, she added.<\/p>\n Scaly patches on your skin<\/p>\n Scaly patches can be a symptom of several skin conditions, but they may also be due to a lack of B2. \u201cRiboflavin helps with tissue repair and cell turnover,\u201d Dr. Rodney explained. \u201cAny time you have issues with tissue repair or cell turnover, that\u2019s when you get cracking or scaling.\u201d These scaly patches will often look red or discolored from your usual skin color, she said.<\/p>\n Sore throat<\/p>\n Riboflavin deficiency may cause swelling in your mouth and throat, making it feel like you have a sore throat, according to the NIH. \u201cSince 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,\u201d Gans said.<\/p>\n Unexplained hair loss<\/p>\n That cell turnover that can impact the health of your lips and skin may also affect your hair, Dr. Rodney said, potentially leading to thinning or hair loss. When you don\u2019t have enough riboflavin, it can impact the production of collagen, a type of protein that supports hair follicle (and skin) health.<\/p>\n Reproductive issues<\/p>\n Fertility is incredibly complicated, and it\u2019s 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, ovulation, and early development of the embryo, said Christine Greves, M.D.<\/a>, 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\u2019t usually a go-to solution for doctors when you\u2019re struggling to conceive. \u201cI don\u2019t ask someone when they\u2019re trying to get pregnant if they\u2019re taking riboflavin,\u201d Dr. Greves said. \u201cBut I do say that you should be having well-balanced meals.\u201d<\/p>\n How much vitamin B2 do you need?<\/p>\n B2 recommendations vary slightly by age, sex, and life phase. Most genetic adult women need 1.1 milligrams (mg) a day of riboflavin, according to the NIH<\/a>. However, those who are pregnant need 1.4 mg and those who are breastfeeding need 1.6 mg. Most genetic adult men need 1.3 mg daily of riboflavin, per the NIH.<\/p>\n Top food sources of vitamin B2<\/p>\n Adding more B2-rich foods to your diet can help combat a deficiency, Dr. Rodney said. \u201cI recommend mostly focusing on your diet,\u201d she noted. If that doesn\u2019t seem to help, she said a supplement may be needed\u2014just consult a healthcare provider first about the proper dosing.<\/p>\n According to the NIH, the top food sources of vitamin B2 include:<\/p>\n Beef liver, 3 ounces, 2.9 milligrams<\/p>\n Fortified breakfast cereals, 1 serving, 1.3 milligrams<\/p>\n Oats, 1 cup, 1.1 milligrams<\/p>\n Plain yogurt, 1 cup, 0.6 milligrams<\/p>\n 2% milk, 1 cup, 0.5 milligrams<\/p>\n What to do if you suspect a vitamin B2 deficiency<\/p>\n Ultimately, if you are experiencing a handful of the symptoms above and suspect you might have a vitamin B2 deficiency, it\u2019s important to see a healthcare provider for a proper evaluation. \u201cA blood test is the gold standard,\u201d said Jessica Cording, R.D<\/a>., author of The Little Book of Game-Changers<\/a>. \u201cThis will give you information on how deficient you may be.\u201d You and your healthcare provider can make decisions on next steps from there.<\/p>\n