Vitamin B2 or riboflavin is among the least discussed vitamins, probably because not many people suffer from its deficiency. However, B2 is one of the most important vitamin from the B complex series that plays a role in various processes of the body.

Functions

Boosts metabolism
Prevents anemia
It promotes boosts natural immunity
Maintains healthy skin
Helps wound healing Required for eye health
Protect the nervous system

Rich Foods

The best sources of riboflavin include: Brewer’s yeast, Almonds, Organ meats, Whole grains, Wheat germ, Wild rice, Mushrooms, Soybeans, Milk, Yogurt, Eggs, Broccoli, Brussels sprouts, Spinach, etc..

Overdose

Riboflavin is generally considered safe, even at high doses. Riboflavin does not seem to cause any serious side effects. Very high doses may cause:
Itching
Numbness
Burning or prickling sensations
Yellow or orange urine
Sensitivity to light
Taking any one of the B vitamins for a long period of time can result in an imbalance of other important B vitamins. For this reason, you may want to take a B-complex vitamin which includes all the B vitamins.

Deficiency

Vitamin B2
Weakness, throat swelling/soreness, swollen tongue, skin cracking (including cracked corners of the mouth), Dermatitis, Anemia, Blurred vision and itching, watering, sore, or bloodshot eyes, Eyes becoming light-sensitive and easily fatigued.