Are you on the B list?

Riboflavin (B2)
Function: Vitamin B2 is needed for the release of energy from proteins, fats and carbohydrates. It is needed for the formation of some important enzymes in the body.

Sources: Riboflavin is found in a wide variety of foods. Rich sources of the vitamin include milk, cheese, offal, eggs, fortified breakfast cereals, meat and meat products. Vitamin B2 is easily destroyed by sunlight so doorstep milk should be taken in as soon as possible to avoid loss.

B2 content of selected food mg per 100g of food

Requirements: The recommended daily intake of the vitamin is 1.1mg a day for adult women and 1.3mg a day for adult men.

Deficiency: This is rare but symptoms can include sores at the corners of the mouth.

Toxicity: This has rarely been seen. This vitamin is not very soluble in the gut and so it is unlikely that large amounts could be absorbed to cause problems.

Niacin (B3)
Function: Niacin is necessary for the formation of important enzymes in the body that are needed for the release of energy in the body.

Sources: This vitamin is found in a wide variety of foods. Rich sources of the vitamin include meat and meat products, bread and fortified breakfast cereals. Potatoes, pulses, milk and milk products and fish contain moderate amounts.