Supplementation can be achieved through supplements, a B-complex or foods rich in B2, such as dairy, eggs, almonds, mushrooms and spinach.
Vitamin B2 deficiency? These are the unknown causes (and solutions)
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Leesduur: 5 min
Have you ever considered your vitamin B2 intake? Chances are you haven't. Many people know a lot about the more common vitamins like C and D, but B2 (riboflavin) rarely gets the spotlight.
But we often don't get nearly enough of it through our diet. According to the RIVM, approximately 19–51% of adults in the Netherlands may have a low intake of B2. (1)
While B2 has important functions for our health: it helps you release energy from food and is good for your nervous system, skin, mucous membranes and your vision, among other things.
In this article, I'll focus on what happens when your B2 intake is too low: The main causes, how to recognize them, and what you can do now to replenish your B2.
A vitamin B2 deficiency can lead to complaints such as cracks in the corners of the mouth, skin problems, burning eyes and fatigue.
Risks arise mainly from insufficient dairy/egg intake, poor absorption in the intestines, alcohol abuse or increased needs during pregnancy and breastfeeding.
Symptoms of vitamin B2 deficiency
A B2 deficiency often creeps in slowly. Symptoms are sometimes vague, but the typical pattern is seen around the mouth, throat, skin, and eyes.
Do you recognize this?
- Mouth & throat - Cracked or inflamed corners of the mouth (cheilitis), red/sensitive tongue (glossitis), sore throat or redness/swelling of the mucous membranes of the mouth and throat.
- Skin - Scaly or seborrheic patches, especially around the nose and mouth.
- Eyes - Burning sensation, tearing, light sensitivity
- Energy - Fatigue
Good to know : Vitamin B2 helps your body utilize iron and produce hemoglobin (Hb). If you don't get enough B2, your Hb can drop (even if you eat enough iron), making you feel tired and pale more quickly. Therefore, if your Hb is low, have your B2 levels checked as well as your iron. (2)
Causes of vitamin B2 deficiency
According to the RIVM (National Institute for Public Health and the Environment), many Dutch people don't get enough B2 from food every day. But that doesn't automatically mean you have low B2 levels in your blood. Your body can easily compensate.
True deficiencies are therefore quite rare. However, they can occur if you consistently eat too few sources or absorb vitamins less effectively.
These are the most common causes:
- Too little B2-rich food – If you eat little dairy and eggs, or choose plant-based without fortified alternatives (strictly vegan or keto), your intake will drop quickly. (3)(4)
- Poor absorption in the intestine – With celiac disease, Crohn's disease or after gastric reduction surgery, you absorb vitamins less well. (5)(6)
- Alcohol abuse – Often associated with less food and poorer absorption/utilization of B2. (3)(7)
- Higher Needs – During pregnancy and breastfeeding (and possibly also in later life) you need more riboflavin. (2)
Good to know : Good to know: B2 is light-sensitive. So don't leave dairy products like milk or yogurt in bright light (for example, in a glass bottle on the counter), as this can lower their B2 levels.
Replenishing Vitamin B2: My Step-by-Step Plan
Do you have a B2 deficiency? You can start supplementing today.
- Start with B2 supplements (fastest route) – For initial recovery, take a slightly higher dose of riboflavin, for example 2-10 mg daily for 4–8 weeks.
- Then go to maintenance – then reduce to 1–2 mg per day. This can easily be achieved with a vitamin B complex, for example. The advantage of such a complex is that the other B vitamins also remain in balance. Do pay attention to the composition.
- Eat more B2 – Daily dairy and eggs will go a long way toward meeting your daily B2 needs. Prefer a plant-based diet? Focus on almonds, mushrooms, and whole grains. Spinach is also a good source.
Good to know : If your symptoms persist and you might be in a risk group (vegan, gastric bypass surgery, heavy alcohol consumption), make an appointment with your doctor. They can easily check your B2 status and help you identify the cause.
How much B2 do you actually need per day?
These are the guidelines in the Netherlands:
- Adult: 1.6 mg per day
- Pregnant women: 1.9 mg per day
- Breastfeeding women: 2.0 mg per day
Good to know : B vitamins are water-soluble, so you're unlikely to get too much B2 through food. Any excess is usually excreted in urine. Because riboflavin (vitamin B2) is naturally bright yellow, your urine may temporarily turn "neon yellow" after eating a B2-rich diet or taking a supplement. This is harmless. (8)
My personal advice
To prevent a B2 deficiency in the first place, I make sure I eat enough variety in my diet. I personally love dairy and easily eat enough of it.
- My favorite snack is Greek yogurt with almonds and a little honey, which together provide about 0.75 mg of B2.
- I also think mushrooms and spinach make a delicious combination in a stir-fry, served with brown rice . Another 0.50 mg of B2.
It's not that hard to get enough B2 this way. Just these two meals alone have already given me over 80% of my RDA!
For support, I recommend a B-complex supplement with vitamins combined in a good ratio and safe dosages. You can read more about this in my guide to the best vitamin B complex.
Extra tip : Riboflavin (B2) is water-soluble, so cooking with large amounts of water will leach out more. Steaming, grilling/roasting, and stir-frying retain more B2. Are you cooking anyway? Use the cooking liquid for a soup or sauce, and cook briefly with a small amount of water.
Ebrina van der Bijl
Ebrina is a nutritionist with a deep commitment to healthy eating and a sustainable lifestyle, based in beautiful Portugal. Her passion for natural and organic products is at the heart of her work. With a background in Nutrition & Dietetics and experience in product development and writing, she translates complex scientific information into practical advice for a balanced lifestyle.
Sources used
- RIVM. (2024). Energy and nutrient intake in the Netherlands. Results of the Dutch National Food Consumption Survey 2019-2021. https://www.rivm.nl/en/energy-and-nutrient-intake-in-netherlands
- European Food Safety Authority (EFSA). (2017). Dietary Reference Values for nutrients. In EFSA Supporting Publication (Vols. 2017–e15121, p. 92 pp). https://doi.org/10.2903/sp.efsa.2017.e15121
- Powers, H. J. (2003). Riboflavin (vitamin B-2) and health. The American Journal of Clinical Nutrition, 77(6), 1352–1360. https://doi.org/10.1093/ajcn/77.6.1352
- Nutrition Center. (n.d.). Riboflavin (vitamin B2). https://www.voedingscentrum.nl/encyclopedie/vitamine-b2.aspx
- Said, H. M., & Ma, T. Y. (1994). Mechanism of riboflavin uptake by Caco-2 human intestinal epithelial cells. American Journal of Physiology – Gastrointestinal and Liver Physiology, 266(1), G15–G21. https://doi.org/10.1152/ajpgi.1994.266.1.G15
- Al Mansoori, A., et al. (2021). Effects of Bariatric Surgery on Vitamin B Status and Related Deficiencies: What Do We Know Today? Nutrients, 13(6), 2029. https://doi.org/10.3390/nu13062029
- Linus Pauling Institute. (2022/2024). Riboflavin – Micronutrient Information Center. https://lpi.oregonstate.edu/mic/vitamins/riboflavin
- Mahabadi, N., Bhusal, A., & Banks, S. W. (2023, July 17). Riboflavin deficiency. StatPearls - NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK470460/
- Chen, Y., Lee, H., Tsai, C., Hsu, Y., Fang, C., Chen, C., Hung, Y., & Hu, F. (2021). Effect of Vitamin B2 supplementation on migraine prophylaxis: a systematic review and meta-analysis. Nutritional Neuroscience, 25(9), 1801–1812. https://doi.org/10.1080/1028415x.2021.1904542
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