Vitamin B2 (riboflavin) and B3 (niacin) are water-soluble nutrients essential for converting food into energy, supporting metabolism, and maintaining healthy skin and nerve function. They are key components of the vitamin B-complex group, and because they are not stored in the body, they must be consumed daily through diet or supplements.

Vitamin B2 (Riboflavin)Functions: Crucial for energy metabolism, breaking down fats, proteins, and carbohydrates, and helping produce vitamins B3 and B6.
Benefits: Maintains healthy skin, eyes, and nerve functions.
Sources: Dairy products, eggs, lean meats, green vegetables, and fortified cereals.
Vitamin B3 (Niacin)Functions: Aids in energy metabolism, DNA production, and repairing skin/nervous system health.
Benefits: Helps lower cholesterol (in high doses) and supports digestive system health.
Sources: Poultry, beef, fish, nuts, legumes, and fortified cereals.
As water-soluble vitamins, excess amounts of B2 and B3 are typically excreted in the urine, making daily intake important for maintaining optimal levels.