Vitamin B2 (Riboflavin)
“The Exerciser’s Friend No.1”, for its importance in the production of body energy. (And what is Exerciser’s Friend No.2?). Chronic fatigue may indicate lack of vitamin B2. Possesses antioxidant qualities. Vitamin B2 is a water soluble vitamin.

Functions/Benefits
Boosts athletic performance.
Protects exercisers from antioxidant damage.
Promotes healthy eyes, skin and hair.
Helps to metabolise fats, protein and carbohydrates.
Promotes healthy reproductive function.
Necessary for red blood and antibody formation.
Protects against anaemia.
Anti-cancer.

Deficiency Symptoms
Fatigue.
Cracked skin/lips/corners of mouth.
Poor digestion.
Bloodshot eyes.
Inflammation of the tongue and mouth.
Eczema of skin and genitals.
Burning sensation on skin.
Dizziness.

Food Sources
Milk.
Egg yolks.
Hard cheese.
Wheat germ.
Whole grains.
Blackstrap molasses.
Organ meats (liver, kidneys).
Yeast.
Leafy green vegetables (broccoli, turnip greens, asparagus, spinach).

Nutrient Destroyers
Alcohol.
Caffeine.
Tobacco.
Sugar (the metabolism of sugar requires vitamin B1, vitamin B2, vitamin B3, magnesium, chromium, phosphorous and potassium).
Light (so store fortified breads and cereals in non-transparent containers).

More info >> Nutrient Destroyers

U.S. RDA: 1.7mg
EU RDA: 1.6mg

Supplements up to 10-300mg is ok. Best taken with a well-balanced vitamin and mineral formula.
Vitamin B2 is not stored in significant amounts in the body. Deficiency in humans is common. Supplementation is recommended especially for people who constantly feel tired due to lack of this important vitamin.

Toxicity
Toxic in very high doses. Minor/rare symptoms include itching and burning of the skin.