Vitamin B2
Riboflavin
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NUTRIENT FACTS
Nutrient Type
YES
ATC Code
No
Deficiency Diseases
No
Dietary Sources
YES
Summary
Vitamin B2, also known as riboflavin, helps convert food into energy, which is essential for metabolism. It supports healthy skin, eyes, and nerve function, and aids in the production of red blood cells, which carry oxygen throughout the body.
You can get Vitamin B2 from foods like milk, eggs, lean meats, almonds, spinach, and mushrooms. Fortified cereals and bread also provide riboflavin. To preserve its content, opt for cooking methods like steaming or microwaving instead of boiling.
A lack of Vitamin B2 can lead to ariboflavinosis, which causes sore throat, redness and swelling in the mouth, and skin issues. It can also result in a swollen, magenta-colored tongue and seborrheic dermatitis, which is a skin condition.
The recommended daily allowance for adults is 1.3 mg for men and 1.1 mg for women. Pregnant and breastfeeding women need slightly more. Always consult a healthcare provider before starting any supplement to ensure it's necessary.
Vitamin B2 is generally safe, even at high doses, as excess amounts are excreted in urine. There is no established upper intake level, but unnecessary supplementation should be avoided unless recommended by a healthcare provider.
Frequently Asked Questions
What does Vitamin B2 do?
Vitamin B2, also known as riboflavin, is a vitamin essential for energy production and metabolism. It helps convert carbohydrates, fats, and proteins into energy. Riboflavin is also important for maintaining healthy skin, eyes, and nerve function. It plays a role in the production of red blood cells, which carry oxygen throughout the body. Adequate riboflavin intake is crucial for overall health and well-being.
How can I get Vitamin B2 from my diet?
Vitamin B2, or riboflavin, is found in various foods. Animal-based sources include milk, eggs, and lean meats. Plant-based sources include almonds, spinach, and mushrooms. Fortified foods like cereals and bread also provide riboflavin. Cooking methods like boiling can reduce riboflavin content, so steaming or microwaving is better. Absorption can be affected by alcohol consumption and certain medications. A balanced diet usually provides enough riboflavin.
How does Vitamin B2 affect my health?
Vitamin B2, or riboflavin, deficiency can lead to health issues like ariboflavinosis, which causes sore throat, redness and swelling of the lining of the mouth and throat, and cracks or sores on the outsides of the lips (cheilosis) and at the corners of the mouth (angular stomatitis). It can also cause a swollen, magenta-colored tongue (magenta tongue) and seborrheic dermatitis, which is a skin condition. Populations at risk include the elderly, alcoholics, and those with poor dietary intake.
Who can have low levels of Vitamin B2?
Vitamin B2, or riboflavin, deficiency is more common in certain groups. These include the elderly, who may have reduced dietary intake, and individuals with chronic illnesses like alcoholism, which can impair nutrient absorption. People with restrictive diets, such as vegans, may also be at risk due to limited sources of riboflavin in plant-based foods. Additionally, those living in areas with limited access to diverse foods may experience deficiencies.
What diseases can Vitamin B2 treat?
Vitamin B2, or riboflavin, is used as a complementary treatment for migraine headaches. It helps in energy production within cells, which may reduce the frequency and severity of migraines. Some studies suggest riboflavin supplementation can be effective, but more research is needed to confirm its benefits. Always consult a healthcare provider before using riboflavin for migraine prevention.
How do I know if I have low levels of Vitamin B2?
Vitamin B2, or riboflavin, deficiency is diagnosed through blood tests measuring riboflavin levels. Symptoms like sore throat, redness and swelling of the mouth, and skin disorders may prompt testing. A healthcare provider may also consider dietary history and symptoms to diagnose deficiency. Blood tests can confirm low riboflavin levels, indicating a deficiency. Always consult a healthcare provider for accurate diagnosis and treatment.
How much supplement of Vitamin B2 should I take?
The daily requirement for Vitamin B2, or riboflavin, varies by age and gender. For adults, the recommended daily allowance (RDA) is 1.3 mg for men and 1.1 mg for women. Pregnant and breastfeeding women need slightly more, at 1.4 mg and 1.6 mg, respectively. There is no established upper limit for riboflavin, as it is generally considered safe even at high intakes.
Will supplements of Vitamin B2 interfere with my prescription medicines?
Vitamin B2, also known as riboflavin, generally does not have significant negative interactions with prescription medications. However, it is always best to consult with a healthcare provider before starting any new supplement, especially if you are taking other medications. This ensures that there are no unexpected interactions or side effects. Always follow the guidance of a healthcare professional when considering supplements.
Is taking too much of Vitamin B2 harmful?
Vitamin B2, or riboflavin, is generally safe, even at high doses, as excess amounts are excreted in urine. There is no established upper intake level for riboflavin, and harmful effects from high intake are rare. However, unnecessary supplementation should be avoided unless recommended by a healthcare provider. It's important to focus on a balanced diet to meet nutritional needs without over-relying on supplements.
What is the best supplement for Vitamin B2?
Vitamin B2, or riboflavin, is available in several forms, including riboflavin-5-phosphate, which is a more bioavailable form. Most supplements contain riboflavin, which is well-absorbed and effective. There are no significant differences in side effects or tolerability among the forms. The choice of form may depend on individual needs, cost, and availability. Always consult a healthcare provider for advice on the best form for you.
Content of Selected Foods
| Food | Milligrams (mg) per serving | Percent DV* |
|---|---|---|
| Beef liver, pan fried, 3 ounces | 2.9 | 223 |
| Breakfast cereals, fortified with 100% of the DV for riboflavin, 1 serving | 1.3 | 100 |
| Oats, instant, fortified, cooked with water, 1 cup | 1.1 | 85 |
| Yogurt, plain, fat free, 1 cup | 0.6 | 46 |
| Milk, 2% fat, 1 cup | 0.5 | 38 |
| Beef, tenderloin steak, boneless, trimmed of fat, grilled, 3 ounces | 0.4 | 31 |
| Clams, mixed species, cooked, moist heat, 3 ounces | 0.4 | 31 |
| Almonds, dry roasted, 1 ounce | 0.3 | 23 |
| Cheese, Swiss, 3 ounces | 0.3 | 23 |
| Mushrooms, portabella, sliced, grilled, ½ cup | 0.2 | 15 |
| Rotisserie chicken, breast meat only, 3 ounces | 0.2 | 15 |
| Egg, whole, scrambled, 1 large | 0.2 | 15 |
| Quinoa, cooked, 1 cup | 0.2 | 15 |
| Bagel, plain, enriched, 1 medium (3½"–4” diameter) | 0.2 | 15 |
| Salmon, pink, canned, 3 ounces | 0.2 | 15 |
| Spinach, raw, 1 cup | 0.1 | 8 |
| Apple, with skin, 1 large | 0.1 | 8 |
| Kidney beans, canned, 1 cup | 0.1 | 8 |
| Macaroni, elbow shaped, whole wheat, cooked, 1 cup | 0.1 | 8 |
| Bread, whole wheat, 1 slice | 0.1 | 8 |
| Cod, Atlantic, cooked, dry heat, 3 ounces | 0.1 | 8 |
| Sunflower seeds, toasted, 1 ounce | 0.1 | 8 |
| Tomatoes, crushed, canned, ½ cup | 0.1 | 8 |
| Rice, white, enriched, long grain, cooked, ½ cup | 0.1 | 8 |
| Rice, brown, long grain, cooked, ½ cup | 0 | 0 |
- * DV means Daily Value. It’s a number set by the U.S. Food and Drug Administration (FDA) to show how much of a nutrient you should get each day. For example, the Daily Value for calcium is 1,300 mg for adults and kids aged 4 and older. Food labels must show how much calcium they contain. If a food gives you 20% or more of your daily calcium need, it’s considered a high source. Even if a food gives less, it can still be part of a healthy diet.
Required (or Advised) Daily Intake
| Age | Male | Female | Pregnant | Lactating |
|---|---|---|---|---|
| 0–6 months | 0.3 | 0.3 | - | - |
| 7–12 months | 0.4 | 0.4 | - | - |
| 1–3 years | 0.5 | 0.5 | - | - |
| 4–8 years | 0.6 | 0.6 | - | - |
| 9–13 years | 0.9 | 0.9 | - | - |
| 14+ years | 1.3 | 1.0 | 1.4 | 1.6 |
