What foods are high in B2 and B3? Your Essential Guide

October 30, 2025 •

4 min read

According to the National Institutes of Health, B vitamins play a critical role in cellular energy production. Knowing what foods are high in B2 and B3 is therefore essential for maintaining optimal energy levels and supporting numerous bodily functions, from cellular repair to nervous system health.

Quick Summary

This guide details the dietary sources of B2 (riboflavin) and B3 (niacin), outlining which foods provide these essential nutrients. It explains their roles in the body, differentiates between them, and offers practical tips for incorporating them into your daily nutrition plan.

Key Points

Essential for Energy: Vitamin B2 and B3 are vital coenzymes for converting food into usable energy, regulating metabolism and preventing fatigue.
Rich Animal Sources: Organ meats like liver, as well as poultry, lean beef, fish, and eggs, are some of the most potent sources of both B2 and B3.
Abundant Plant-Based Options: Plant-eaters can get ample B2 and B3 from mushrooms, nuts (almonds, peanuts), seeds, legumes, brown rice, and fortified cereals.
Preserve Nutrients: To retain more riboflavin, opt for steaming vegetables over boiling, as B2 is sensitive to heat and light.
Deficiency Symptoms: Watch for signs like fatigue, skin inflammation, mouth sores, and digestive issues, which can signal inadequate intake of B2 or B3.
Balanced Approach: Aim for a balanced diet that includes a mix of these foods, rather than relying on a single source, to ensure adequate intake of both vitamins.

The B-complex vitamins are a group of eight water-soluble vitamins that are crucial for overall health, with vitamins B2 (riboflavin) and B3 (niacin) being particularly important for energy metabolism. Since the body cannot store large amounts of these vitamins, a consistent intake through diet is necessary. Understanding which foods are rich in these specific nutrients is a foundational step toward a well-balanced and energizing diet.

Understanding Vitamin B2 (Riboflavin)

Vitamin B2, or riboflavin, is a powerhouse nutrient involved in energy production, cellular growth, and the metabolism of fats, drugs, and steroids. It is also essential for activating other B vitamins, including B6 and folate. Riboflavin plays a significant role in maintaining healthy skin, eyes, and nerve function.

Top food sources for riboflavin

Organ Meats: Beef liver and kidneys are exceptionally high in riboflavin.
Dairy Products: Milk, yogurt, and cheese are excellent and common sources of B2.
Eggs: A single large egg contains a good amount of riboflavin.
Lean Meats and Poultry: Lean beef, pork, and chicken are good sources.
Fish: Salmon and clams also provide a healthy dose of riboflavin.
Mushrooms: Portabella mushrooms and other varieties are great plant-based sources.
Green Vegetables: Spinach, kale, and broccoli contain riboflavin, though some can be lost during boiling.
Almonds: This popular nut is a good source of B2.
Fortified Grains: Many breakfast cereals, breads, and grains are fortified with B2.

Understanding Vitamin B3 (Niacin)

Niacin, also known as nicotinic acid, is essential for converting food into energy, supporting cellular signaling, and repairing DNA. It is also known for helping to regulate cholesterol and maintaining the health of the nervous and digestive systems. The body can also synthesize some niacin from the amino acid tryptophan, which is found in protein-rich foods.

Top food sources for niacin

Poultry: Chicken breast, in particular, is a lean and potent source of niacin.
Fish: Tuna, salmon, and anchovies are excellent fish sources.
Red Meat: Beef, pork, and beef liver are rich in niacin.
Peanuts: This legume is a reliable source of niacin.
Mushrooms: Many types of mushrooms, like portabella, also provide niacin.
Brown Rice: A whole-grain option that provides a good amount of B3.
Seeds: Sunflower and chia seeds are excellent sources.
Legumes: Green peas and other legumes contain niacin.
Fortified Grains: Like with B2, many cereals and breads are fortified with niacin.

How to Incorporate B2 and B3 into Your Diet

Getting enough of both riboflavin and niacin can be achieved through simple dietary choices. Many foods, such as mushrooms, eggs, and fortified grains, contain both vitamins, making it easier to meet your daily needs simultaneously.

Meal Ideas: Start your day with fortified whole-grain cereal or oatmeal topped with almonds. For lunch, a tuna or chicken salad sandwich on whole-wheat bread can provide a significant boost. A dinner centered around grilled salmon, brown rice, and steamed spinach offers a comprehensive serving of both vitamins.
Smart Snacking: Keep roasted peanuts or almonds on hand for a quick and nutritious snack. A bowl of yogurt or a handful of fortified trail mix is also a great option.
Cooking Methods: To preserve the riboflavin content, opt for steaming or microwaving vegetables instead of boiling them in a lot of water. Niacin is more heat-stable, so it is less affected by cooking.

B2 vs. B3: A Side-by-Side Comparison


Feature	Vitamin B2 (Riboflavin)	Vitamin B3 (Niacin)
Primary Function	Coenzyme in energy production; cellular function; metabolism of fats, drugs, steroids.	Coenzyme in energy production; cellular signaling; DNA repair; cholesterol regulation.
Key Animal Sources	Liver, milk, yogurt, eggs, lean beef.	Poultry, fish, beef, pork, liver.
Key Plant Sources	Mushrooms, spinach, almonds, avocado, fortified grains.	Peanuts, brown rice, mushrooms, legumes, seeds.
Cooking Stability	Less stable; can be lost during boiling and exposure to light.	More heat-stable, though light can still affect it.
Deficiency Condition	Ariboflavinosis (fatigue, mouth sores, skin disorders).	Pellagra (skin rashes, diarrhea, dementia, depression).

Common Deficiency Symptoms

While deficiencies in these vitamins are uncommon in developed nations, they can still occur with poor dietary intake. Symptoms often manifest in the skin, digestive system, and nervous system due to the vitamins' widespread roles in the body's metabolic processes. If you suspect a deficiency, it's best to consult a healthcare provider.

Riboflavin deficiency symptoms include:

Cracks and sores at the corners of the mouth.
A sore and red tongue.
Skin disorders or dermatitis.
Sore throat.
Inflammation of the mouth lining.
Fatigue.

Niacin deficiency (pellagra) symptoms include:

Rough, red, or brownish skin in sun-exposed areas.
Digestive issues like nausea, vomiting, or diarrhea.
Mental confusion or depression.
Fatigue.

Conclusion: Fueling Your Body with B Vitamins

For optimal health and consistent energy, a diet rich in a variety of foods high in B2 and B3 is key. By focusing on whole foods like lean meats, fish, eggs, dairy, and a wide array of vegetables, nuts, and legumes, you can naturally increase your intake of these essential vitamins. Including fortified grains and cereals can also help fill any nutritional gaps. Making mindful food choices that include these nutrient-dense options supports not only your energy levels but also your long-term cellular and metabolic health.

Frequently Asked Questions

Vitamin B2 (riboflavin) and B3 (niacin) are both water-soluble B vitamins critical for energy production. However, they are distinct molecules with different functions. B2 is also involved in iron absorption and activating other B vitamins, while B3 plays a specific role in DNA repair and cholesterol regulation.

Yes, it is possible to get enough B2 and B3 on a vegan diet. Plant-based sources include mushrooms, almonds, spinach, brown rice, and legumes. Many vegan-friendly foods like nutritional yeast and certain breakfast cereals are also fortified with B vitamins.

A deficiency in B2 (ariboflavinosis) can cause fatigue, skin disorders, mouth sores, and a sore throat. A severe deficiency in B3 can lead to pellagra, with symptoms including dermatitis, diarrhea, and mental confusion.

Since riboflavin is sensitive to light and water, it's best to store riboflavin-rich foods away from direct sunlight. When cooking, prefer methods like steaming or microwaving over boiling to minimize nutrient loss.

Several foods are good sources of both vitamins. These include organ meats like liver, fish such as salmon and tuna, eggs, and mushrooms. Many fortified cereals and grains also contain both B2 and B3.

Most healthy individuals can meet their daily B2 and B3 needs through a balanced and varied diet. Supplements may be necessary for those with a medical deficiency, certain health conditions, or dietary restrictions, such as vegans. It is best to consult a healthcare professional before starting any supplement regimen.

No, B vitamins do not provide direct energy in the way that carbohydrates and fats do. Instead, they act as coenzymes that help the body convert the food you eat into glucose, which is the fuel your body uses for energy.