Riboflavin – Consumer

A woman discussing supplements with a pharmacist.

This is a reader-pleasant overview of Riboflavin. For far more details, see our overall health professional fact sheet on Riboflavin.

What is riboflavin and what does it do?

Riboflavin (also identified as vitamin B2) is significant for the growth, enhancement, and operate of the cells in your human body. It also aids convert the food you consume into the vitality you need to have.

How considerably riboflavin do I need to have?

The total of riboflavin you need to have relies upon on your age and sexual intercourse. Ordinary daily suggested amounts are shown below in milligrams (mg).

Lifetime Stage Recommended Volume
Start to six months .3 mg
Infants 7–12 months .four mg
Youngsters 1–3 years .five mg
Youngsters 4–8 years .six mg
Youngsters 9–13 years .nine mg
Teenager boys 14–18 years one.3 mg
Teenager women 14–18 years one. mg
Men one.3 mg
Females one.one mg
Expecting teens and girls one.four mg
Breastfeeding teens and girls one.six mg


What food items give riboflavin?

Riboflavin is found normally in some food items and is added to numerous fortified food items. You can get suggested amounts of riboflavin by having a wide range of food items, together with the pursuing:

  • Eggs, organ meats (these kinds of as kidneys and liver), lean meats, and minimal-fat milk
  • Inexperienced greens (these kinds of as asparagus, broccoli, and spinach)
  • Fortified cereals, bread, and grain solutions

What types of riboflavin dietary supplements are accessible?

Riboflavin is found in multivitamin/multimineral supplements, in B-elaborate dietary supplements, and in supplements made up of only riboflavin. Some supplements have considerably far more than the suggested amounts of riboflavin, but your human body just cannot take up far more than about 27 mg at a time.

Am I having more than enough riboflavin?

Most people today in the United States get more than enough riboflavin from the food items they consume and deficiencies are very rare. On the other hand, certain groups of people today are far more likely than other people to have difficulties having more than enough riboflavin:

  • Athletes who are vegetarians (specifically demanding vegetarians who avoid dairy food items and eggs)
  • Expecting girls and breastfeeding girls and their babies
  • Men and women who are vegan
  • Men and women who do not consume dairy food items
  • Men and women with a genetic condition identified as riboflavin transporter deficiency. This condition helps prevent the human body from thoroughly absorbing and employing riboflavin, triggering riboflavin deficiency

What comes about if I really don’t get more than enough riboflavin?

You can build riboflavin deficiency if you really don’t get more than enough riboflavin in the food items you consume, or if you have certain health conditions or hormone conditions.

Riboflavin deficiency can cause pores and skin conditions, sores at the corners of your mouth, swollen and cracked lips, hair decline, sore throat, liver conditions, and difficulties with your reproductive and anxious systems.

Serious, very long-phrase riboflavin deficiency will cause a lack of pink blood cells (anemia), which would make you truly feel weak and exhausted. It also will cause clouding of the lens in your eyes (cataracts), which impacts your vision.

What is an outcome of riboflavin supplements on overall health?

Scientists are studying riboflavin to greater realize how it impacts overall health. Below is an case in point of what this analysis has shown.

Migraine headache

Some reports demonstrate that riboflavin supplements could possibly support avert migraine complications, but other reports do not. Riboflavin supplements typically have very several facet consequences, so some clinical professionals suggest making an attempt riboflavin, under the guidance of a healthcare company, for preventing migraines.

Can riboflavin be unsafe?

Riboflavin has not been shown to cause any hurt.

Does riboflavin interact with medicines or other dietary supplements?

Riboflavin is not known to interact with any medicines. But it is really usually significant to inform your doctor, pharmacist, and other healthcare providers about any dietary supplements and prescription or above-the-counter medications you just take. They can inform you if the dietary supplements could possibly interact with your medications or if the medications could possibly interfere with how your human body absorbs, employs, or breaks down vitamins.

Riboflavin and healthful having

Men and women really should get most of their vitamins from food and drinks, according to the federal government’s Nutritional Rules for Us residents. Meals include natural vitamins, minerals, dietary fiber, and other factors that benefit overall health. In some conditions, fortified food items and dietary supplements are useful when it is not doable to meet demands for one particular or far more vitamins (e.g., through precise everyday living stages these kinds of as pregnancy). For far more information about making a healthier dietary sample, see the Nutritional Rules for Us residentsexternal link disclaimer and the U.S. Section of Agriculture’s MyPlate.external link disclaimer

Wherever can I come across out far more about riboflavin?

  • For normal information on riboflavin:
  • For far more information on food resources of riboflavin:
  • For far more tips on deciding upon dietary supplements:
  • For information about making a healthier dietary sample:


This fact sheet by the Place of work of Nutritional Health supplements (ODS) provides information that really should not just take the place of clinical tips. We inspire you to chat to your healthcare providers (doctor, registered dietitian, pharmacist, and so forth.) about your interest in, issues about, or use of dietary supplements and what may be ideal for your overall overall health. Any mention in this publication of a precise product or support, or recommendation from an group or professional modern society, does not symbolize an endorsement by ODS of that product, support, or qualified tips.

Updated: March 22, 2021 Historical past of adjustments to this fact sheet