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Riboflavin – Consumer

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This is a reader-friendly overview of Riboflavin. For more particulars, see our wellbeing experienced actuality sheet on Riboflavin.

What is riboflavin and what does it do?

Riboflavin (also referred to as vitamin B2) is significant for the progress, advancement, and operate of the cells in your overall body. It also assists convert the food stuff you take in into the energy you want.

How substantially riboflavin do I want?

The volume of riboflavin you want depends on your age and intercourse. Common day by day encouraged amounts are listed under in milligrams (mg).

Lifetime Phase Encouraged Sum
Delivery to six months .three mg
Infants 7–12 months .4 mg
Kids 1–3 decades .five mg
Kids 4–8 decades .six mg
Kids 9–13 decades .nine mg
Teenager boys 14–18 decades one.three mg
Teenager girls 14–18 decades one. mg
Adult males one.three mg
Ladies mg
Expecting teens and girls one.4 mg
Breastfeeding teens and girls one.six mg


What foods offer riboflavin?

Riboflavin is identified the natural way in some foods and is extra to many fortified foods. You can get encouraged amounts of riboflavin by consuming a selection of foods, such as the subsequent:

  • Eggs, organ meats (this kind of as kidneys and liver), lean meats, and low-fats milk
  • Inexperienced greens (this kind of as asparagus, broccoli, and spinach)
  • Fortified cereals, bread, and grain items

What kinds of riboflavin dietary nutritional supplements are accessible?

Riboflavin is identified in multivitamin/multimineral nutritional supplements, in B-complicated dietary nutritional supplements, and in nutritional supplements made up of only riboflavin. Some nutritional supplements have substantially more than the encouraged amounts of riboflavin, but your overall body can not take in more than about 27 mg at a time.

Am I finding adequate riboflavin?

Most men and women in the United States get adequate riboflavin from the foods they take in and deficiencies are extremely rare. Nonetheless, specified groups of men and women are more possible than other folks to have hassle finding adequate riboflavin:

  • Athletes who are vegetarians (specially demanding vegetarians who steer clear of dairy foods and eggs)
  • Expecting girls and breastfeeding girls and their infants
  • Persons who are vegan
  • Persons who do not take in dairy foods
  • Persons with a genetic disorder referred to as riboflavin transporter deficiency. This disorder helps prevent the overall body from adequately absorbing and utilizing riboflavin, creating riboflavin deficiency

What takes place if I do not get adequate riboflavin?

You can produce riboflavin deficiency if you don’t get adequate riboflavin in the foods you take in, or if you have specified conditions or hormone diseases.

Riboflavin deficiency can lead to skin diseases, sores at the corners of your mouth, swollen and cracked lips, hair loss, sore throat, liver diseases, and problems with your reproductive and nervous methods.

Intense, very long-time period riboflavin deficiency will cause a scarcity of pink blood cells (anemia), which would make you sense weak and tired. It also will cause clouding of the lens in your eyes (cataracts), which affects your vision.

What is an influence of riboflavin nutritional supplements on wellbeing?

Researchers are researching riboflavin to greater comprehend how it affects wellbeing. Here is an example of what this study has proven.

Migraine headache

Some research present that riboflavin nutritional supplements may possibly aid avoid migraine head aches, but other research do not. Riboflavin nutritional supplements normally have extremely handful of side effects, so some medical authorities advise attempting riboflavin, below the steering of a health care provider, for blocking migraines.

Can riboflavin be hazardous?

Riboflavin has not been proven to lead to any harm.

Does riboflavin interact with drugs or other dietary nutritional supplements?

Riboflavin is not recognised to interact with any drugs. But it is really normally significant to tell your health care provider, pharmacist, and other health care vendors about any dietary nutritional supplements and prescription or about-the-counter medications you acquire. They can tell you if the dietary nutritional supplements may possibly interact with your medications or if the medications may possibly interfere with how your overall body absorbs, utilizes, or breaks down vitamins.

Riboflavin and healthful consuming

Persons ought to get most of their vitamins from food stuff and beverages, according to the federal government’s Nutritional Rules for People in america. Foods include nutritional vitamins, minerals, dietary fiber, and other elements that benefit wellbeing. In some circumstances, fortified foods and dietary nutritional supplements are practical when it is not attainable to fulfill requirements for 1 or more vitamins (e.g., all through precise existence phases this kind of as pregnancy). For more data about setting up a healthy dietary pattern, see the Nutritional Rules for People in americaexternal link disclaimer and the U.S. Division of Agriculture’s MyPlate.external link disclaimer

Exactly where can I uncover out more about riboflavin?

  • For common data on riboflavin:
  • For more data on food stuff sources of riboflavin:
  • For more advice on deciding upon dietary nutritional supplements:
  • For data about setting up a healthy dietary pattern:


This actuality sheet by the Business office of Nutritional Nutritional supplements (ODS) presents data that ought to not acquire the put of medical advice. We really encourage you to converse to your health care vendors (health care provider, registered dietitian, pharmacist, etc.) about your fascination in, questions about, or use of dietary nutritional supplements and what may possibly be most effective for your over-all wellbeing. Any point out in this publication of a precise item or company, or recommendation from an firm or experienced culture, does not symbolize an endorsement by ODS of that item, company, or pro advice.

Up to date: March 22, 2021 Historical past of improvements to this actuality sheet