Riboflavin (B2)
B vitamin (B2) needed for energy production, cell function, and metabolism of fats and drugs.
Recommended Daily Allowance (RDA)
Daily Requirements by Life Stage 16 groups
| Life Stage | RDA / AI (mg/day) | Upper Limit (mg/day) |
|---|---|---|
| Children 1-3 years | 0.50 | — |
| Children 4-8 years | 0.60 | — |
| Males 9-13 years | 0.90 | — |
| Females 9-13 years | 0.90 | — |
| Males 14-18 years | 1.3 | — |
| Females 14-18 years | 1.0 | — |
| Males 19-30 years | 1.3 | — |
| Females 19-30 years | 1.1 | — |
| Males 31-50 years | — | — |
| Females 31-50 years | — | — |
| Males 51-70 years | — | — |
| Females 51-70 years | — | — |
| Males 70+ years | — | — |
| Females 70+ years | — | — |
| Pregnancy | 1.4 | — |
| Lactation | 1.6 | — |
Top Foods Highest in Riboflavin (B2)
Amount per 100g serving. Values in mg per 100g.
Foods Highest in Riboflavin (B2) (Table)
| # | Food | Per 100g | Group |
|---|---|---|---|
| 1 | Yeast extract spread | 17.5 mg | Vegetables and Vegetable Products |
| 2 | Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes | 7.3 mg | Breakfast Cereals |
| 3 | Beverages, fruit-flavored drink, powder, with high vitamin C | 6.8 mg | Beverages |
| 4 | Beverages, Orange-flavor drink, breakfast type, low calorie, | 6.8 mg | Beverages |
| 5 | Lamb, New Zealand, imported, liver, cooked, soaked and fried | 5.3 mg | Lamb, Veal, and Game Products |
| 6 | Lamb, variety meats and by-products, liver, cooked, pan-frie | 4.6 mg | Lamb, Veal, and Game Products |
| 7 | Babyfood, cereal, high protein, with apple and orange, dry | 4.3 mg | Baby Foods |
| 8 | Lamb, New Zealand, imported, liver, raw | 4.2 mg | Lamb, Veal, and Game Products |
| 9 | Moose, liver, braised (Alaska Native) | 4.1 mg | American Indian/Alaska Native Foods |
| 10 | Lamb, variety meats and by-products, liver, cooked, braised | 4.0 mg | Lamb, Veal, and Game Products |
| 11 | Leavening agents, yeast, baker's, active dry | 4.0 mg | Baked Products |
| 12 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Honey N | 3.8 mg | Snacks |
| 13 | Babyfood, cereal, rice, with bananas, dry | 3.8 mg | Baby Foods |
| 14 | Egg, white, dried, stabilized, glucose reduced | 3.7 mg | Dairy and Egg Products |
| 15 | Lamb, variety meats and by-products, liver, raw | 3.6 mg | Lamb, Veal, and Game Products |
| 16 | Beverages, Orange drink, breakfast type, with juice and pulp | 3.6 mg | Beverages |
| 17 | Babyfood, cereal, mixed, with bananas, dry | 3.6 mg | Baby Foods |
| 18 | Beef, variety meats and by-products, liver, cooked, braised | 3.4 mg | Beef Products |
| 19 | Beef, variety meats and by-products, liver, cooked, pan-frie | 3.4 mg | Beef Products |
| 20 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Energy | 3.3 mg | Snacks |
Health Effects of Riboflavin (B2)
Riboflavin (B2) is a precursor to FMN and FAD coenzymes involved in energy metabolism, cellular respiration, and metabolism of fats, drugs, and steroids. It also supports antioxidant defense via glutathione reductase.
Riboflavin deficiency (ariboflavinosis) causes cracked lips (cheilosis), sore throat, swollen tongue (glossitis), and anemia. Often occurs alongside other B vitamin deficiencies.
No adverse effects from high intake; excess is excreted in urine (causing bright yellow color). No UL established.
Absorption & Interactions
Absorbed in the proximal small intestine via specific riboflavin transporters (RFVT1-3). Absorption is saturable, limiting intake to about 27mg per dose. Food-bound FAD/FMN are hydrolyzed first.
Estimated Riboflavin (B2) Adequacy by Country
Estimated from national food supply composition (FAO food balance sheets). Shows food supply availability relative to Estimated Average Requirement (EAR), not actual intake. Does not account for fortification, supplements, or distribution inequality.
Other Vitamins
Frequently Asked Questions
How much Riboflavin (B2) do I need per day?
Adult males need 1.3 mg/day and adult females need 1.1 mg/day.
Which food has the most Riboflavin (B2)?
The food highest in Riboflavin (B2) is Yeast extract spread with 17.5 mg per 100g.
What does Riboflavin (B2) do in the body?
B vitamin (B2) needed for energy production, cell function, and metabolism of fats and drugs.