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Riboflavin
Vitamin B2
Riboflavin, or vitamin B2, helps turn food into energy. It is one of the B vitamins, which are all water soluble. Riboflavin is naturally present in some foods, added to some food products, and available as a dietary supplement. Learn how much you need, good sources, deficiency symptoms, and health effects.
Sources of Riboflavin
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Vitamin B2 (Riboflavin) Molecule
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Riboflavin (also called vitamin B2) is important for the growth, development, and function of the cells in your body. It also helps turn the food you eat into the energy you need.
Source: NIH Office of Dietary Supplements (ODS)
Riboflavin solution
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The amount of riboflavin you need depends on your age and sex. Average daily recommended amounts are listed below in milligrams (mg).
| Life Stage | Recommended Amount |
|---|---|
| Birth to 6 months | 0.3 mg |
| Infants 7–12 months | 0.4 mg |
| Children 1–3 years | 0.5 mg |
| Children 4–8 years | 0.6 mg |
| Children 9–13 years | 0.9 mg |
| Teen boys 14–18 years | 1.3 mg |
| Teen girls 14–18 years | 1.0 mg |
| Men | 1.3 mg |
| Women | 1.1 mg |
| Pregnant teens and women | 1.4 mg |
| Breastfeeding teens and women | 1.6 mg |
Source: NIH Office of Dietary Supplements (ODS)
6-Pack-Chicken-Eggs
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Riboflavin is found naturally in some foods and is added to many fortified foods. You can get recommended amounts of riboflavin by eating a variety of foods, including the following:
Source: NIH Office of Dietary Supplements (ODS)
Riboflavin powder
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Riboflavin is found in multivitamin/multimineral supplements, in B-complex dietary supplements, and in supplements containing only riboflavin. Some supplements have much more than the recommended amounts of riboflavin, but your body can’t absorb more than about 27 mg at a time.
Source: NIH Office of Dietary Supplements (ODS)
Vitamins
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Most people in the United States get enough riboflavin from the foods they eat and deficiencies are very rare. However, certain groups of people are more likely than others to have trouble getting enough riboflavin:
Source: NIH Office of Dietary Supplements (ODS)
Vitamin B2 Test
Also called: Riboflavin
Vitamin B2 is a necessary substance for certain body processes to work properly. Certain health problems can appear when vitamin B12 levels are low. A vitamin B2 test is used to assess vitamin B2 deficiency.
Irritated Throat
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You can develop riboflavin deficiency if you don’t get enough riboflavin in the foods you eat, or if you have certain diseases or hormone disorders.
Riboflavin deficiency can cause skin disorders, sores at the corners of your mouth, swollen and cracked lips, hair loss, sore throat, liver disorders, and problems with your reproductive and nervous systems.
Severe, long-term riboflavin deficiency causes a shortage of red blood cells (anemia), which makes you feel weak and tired. It also causes clouding of the lens in your eyes (cataracts), which affects your vision.
Source: NIH Office of Dietary Supplements (ODS)
Migraine vs. Headache
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Scientists are studying riboflavin to better understand how it affects health. Here is an example of what this research has shown.
Some studies show that riboflavin supplements might help prevent migraine headaches, but other studies do not. Riboflavin supplements usually have very few side effects, so some medical experts recommend trying riboflavin, under the guidance of a healthcare provider, for preventing migraines.
Source: NIH Office of Dietary Supplements (ODS)
Zero / None / Null
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Riboflavin has not been shown to cause any harm.
Source: NIH Office of Dietary Supplements (ODS)
Fluorescence of Riboflavin in Water
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Riboflavin is not known to interact with any medications. But it's always important to tell your doctor, pharmacist, and other healthcare providers about any dietary supplements and prescription or over-the-counter medicines you take. They can tell you if the dietary supplements might interact with your medicines or if the medicines might interfere with how your body absorbs, uses, or breaks down nutrients.
Source: NIH Office of Dietary Supplements (ODS)
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