Riboflavin (vitamin B2) helps your body turn food into energy and keeps skin, eyes and the nervous system healthy. Deficiency is very rare, but some diets raise the risk.
This guide covers how much you need, where to get it and who should pay attention.
Daily riboflavin requirement
Average daily recommended amount (mg):
- Children 1 to 3 years: 0.5 mg
- Children 4 to 8 years: 0.6 mg
- Children 9 to 13 years: 0.9 mg
- Teen boys 14 to 18: 1.3 mg, teen girls: 1.0 mg
- Adult men: 1.3 mg, adult women: 1.1 mg
- Pregnant women: 1.4 mg, breastfeeding women: 1.6 mg
The NIH states riboflavin has not been shown to cause harm, and no upper limit is listed. The body cannot absorb more than about 27 mg at a time from supplements.
Best food sources of riboflavin
Good sources include:
- Eggs and low-fat milk
- Organ meats such as liver and kidneys, and lean meat
- Mushrooms and spinach
- Fortified cereals, bread and grain products
Riboflavin deficiency
Deficiency can cause skin disorders, sores at the corners of the mouth, swollen and cracked lips, hair loss and a sore throat. Severe long-term deficiency may lead to anemia and cataracts.
Higher risk: vegetarian athletes, vegans and people who avoid dairy, pregnant and breastfeeding women, and people with a rare genetic riboflavin transporter deficiency.
Medicine interactions and supplements
Riboflavin is not known to interact with any medicines. It is found in multivitamins, B-complex and riboflavin-only supplements, some with far more than the daily need. Tell your doctor about any supplement you take.
Frequently Asked Questions
How much riboflavin do adults need?
Adult men need 1.3 mg and adult women 1.1 mg per day.
Which foods are rich in riboflavin?
Eggs, milk, organ meats, lean meat, mushrooms, spinach and fortified cereals.
Who is at risk of low riboflavin?
Vegans, people who avoid dairy and eggs, vegetarian athletes, and pregnant or breastfeeding women.
What are signs of riboflavin deficiency?
Mouth corner sores, cracked lips, sore throat, skin problems and hair loss.
Is riboflavin safe in high doses?
The NIH states it has not been shown to cause harm, and the body absorbs only about 27 mg at a time.
Related reading: Vitamin B1 (thiamin) daily needs | Niacin (vitamin B3) daily needs | Vitamin B6 daily needs
Sources
Medical disclaimer: this article is for general information and does not replace advice from a qualified doctor. Do not start, stop or change any supplement or medicine without medical advice.
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