Vitamin B2 Deficiency
Evaluate whether you present clinical signs of vitamin B2 (riboflavin) deficiency: burning eyes, red throat.
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Keeping your balance
Metabolic role of B2
Riboflavin is the precursor of FAD and FMN, 2 coenzymes involved in the mitochondrial respiratory chain, fatty acid metabolism, and vitamin B6 activation. Without B2, cellular energy production and glutathione recycling are compromised.
Depletion factors to monitor
Regular alcohol consumption, use of oral contraceptives, certain tricyclic antidepressants, and restrictive diets poor in animal products can accelerate riboflavin depletion. Remain vigilant about these factors even in the absence of symptoms.
Preserving B2 daily
Riboflavin is sensitive to light but resistant to heat. Store milk and eggs away from direct sunlight. Prioritize regular meals including dairy products, almonds, or mushrooms to maintain consistent intake.
What you can do
Understanding B2 deficiency
Riboflavin is the precursor of FAD and FMN, cofactors of more than 90 oxidoreductase enzymes. A deficit disrupts the mitochondrial respiratory chain, reduces glutathione recycling capacity, and blocks vitamin B6 activation into its active form PLP.
Biological markers to request
The most reliable marker is the erythrocyte glutathione reductase activity coefficient (EGRac). A ratio above 1.4 confirms riboflavin deficiency. Direct blood riboflavin measurement is also possible but less specific.
Foods richest in B2
Prioritize calf liver (3.4 mg/100g), nutritional yeast (4 mg/100g), almonds (0.9 mg/100g), eggs, goat cheese, and mushrooms. Dried spirulina is also an excellent source (3.7 mg/100g). Store these foods away from light.
Targeted supplementation
In case of confirmed deficiency, riboflavin supplementation of is recommended. The active form riboflavin-5-phosphate (FMN) is directly usable by the body and may be preferred in case of liver disorders limiting conversion. Doses are set with your doctor or your naturopath, all the more so if you already take a medication.
Favorable lifestyle habits
Reduce alcohol consumption, which depletes B2 reserves. Avoid prolonged light exposure of foods, as riboflavin is photosensitive. Regular and varied meals with dairy products, eggs, and leafy greens ensure continuous intake.
Complementary liver support
Milk thistle (Silybum marianum) supports liver function and promotes proper use of B vitamins by the liver. In extract standardized to 80% silymarin, it protects hepatocytes and optimizes riboflavin metabolism.
What you can do
Pathophysiology of B2 deficiency
Riboflavin is converted to FMN then to FAD, 2 coenzymes essential to the mitochondrial respiratory chain (complexes I and II). Deep deficiency paralyzes ATP production, blocks glutathione reduction recycling by the FAD-dependent glutathione reductase, and prevents B6 activation into PLP, creating a domino effect on all energy and antioxidant metabolism.
Priority biological assessment
Request the erythrocyte glutathione reductase activity coefficient (EGRac): a ratio above 1.4 confirms deficiency. Supplement with blood riboflavin measurement, an iron panel (B2 participates in iron metabolism), and active B6 measurement (PLP), often collapsed in parallel.
Riboflavin-rich foods
Focus on the densest sources: cooked calf liver (3.4 mg/100g), dried spirulina (3.7 mg/100g), nutritional yeast (4 mg/100g), beef kidney (2.8 mg/100g). As daily supplements, almonds, eggs, cheeses, and mushrooms effectively complete intake. Store these foods away from light.
Active riboflavin supplementation
Supplementation of riboflavin is recommended to restore reserves. The active form riboflavin-5-phosphate (FMN directly usable) is preferable in case of liver insufficiency. Combine it with a B complex to optimize synergies, particularly with B6 and B3. Doses are set with your doctor or your naturopath, all the more so if you already take a medication.
Lifestyle adjustments
Eliminate or greatly reduce alcohol consumption, the primary factor in B2 depletion. Protect foods from light (riboflavin is highly photosensitive). Spread meals throughout the day to ensure regular intake, since B2 is water-soluble and not stored, with any excess eliminated through urine.
Milk thistle for liver support
Milk thistle (Silybum marianum) in extract standardized to 80% silymarin protects hepatocytes and promotes liver regeneration, the key organ in converting riboflavin to its active forms FMN and FAD. It also supports hepatic glutathione synthesis, reinforcing synergy with B2.
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Related tests
This result is an educational naturopathic self-assessment. It is neither a diagnosis nor medical advice, and it does not replace a consultation. Only a health professional can confirm or rule out a disorder. If symptoms persist, or if you are pregnant, breastfeeding or on any treatment, talk to your doctor before taking any supplement or herbal preparation, and never stop a treatment without medical advice.
How to read this test
Evaluate whether you present clinical signs of vitamin B2 (riboflavin) deficiency: burning eyes, red throat. Free, 7 questions.
Vitamin B2, or riboflavin, is an essential cofactor in cellular energy production. In its FAD and FMN forms, it participates in redox reactions in the mitochondria. It also contributes to the health of skin, mucous membranes, and eyes. Riboflavin deficiency typically manifests through damage to the lips, tongue, eyes, and skin. People with alcohol dependence and those following restrictive diets are most at risk.
Strengths
- Rapid identification of clinical signs
- Simple self-assessment test
- Detection of characteristic oral, ocular, and cutaneous manifestations of riboflavin deficiency
Limitations
- Does not replace blood testing
- Some signs may have other causes
- Limited sensitivity for subclinical deficiencies