Vitamin B2 (riboflavin)
Helps release energy from food and keeps skin, eyes and the lining of the mouth healthy.
If you are short of it
Possible signs
- Cracks at the corners of the mouth
- Sore, red or smooth tongue
- Dry eyes
- Dry, flaky skin
- Tiredness, low energy
These signs are common and have many other causes. They are clues, not proof; a blood test and a doctor can tell.
Who is more at risk
Vegans with no dairy, heavy alcohol use, poor diets, older adults, athletes in hard training, pregnant and breastfeeding women.
Foods rich in Vitamin B2 (riboflavin)
| Food | Serving | Amount | women 19–50 | men 19–50 |
|---|---|---|---|---|
| Beef liver | 85 g cooked | 2.9 NIH | 264% | 223% |
| Plain yogurt (low-fat) | 1 cup (245 g) | 0.5 NIH | 45% | 38% |
| Eggs | 2 large eggs | 0.46 NIH | 42% | 35% |
| Milk (fortified) | 1 cup (240 ml) | 0.45 NIH | 41% | 35% |
| Fortified breakfast cereal | 1 bowl (30 g) — check the label | 0.4 | 36% | 31% |
| Almonds | a small handful (28 g) | 0.32 NIH | 29% | 25% |
| Beef (lean) | 100 g cooked | 0.3 NIH | 27% | 23% |
| Lamb | 100 g cooked | 0.25 | 23% | 19% |
| Mushrooms (cooked) | ½ cup (80 g) | 0.23 | 21% | 18% |
| Spinach (cooked) | ½ cup (90 g) | 0.21 | 19% | 16% |
| Salmon | 100 g cooked | 0.2 NIH | 18% | 15% |
| Chicken breast | 100 g cooked | 0.2 NIH | 18% | 15% |
| Quinoa | 1 cup cooked | 0.2 NIH | 18% | 15% |
| Cheese (cheddar type) | 40 g, about 2 slices | 0.17 | 15% | 13% |
Unit: mg. Share of the daily amount. Values marked NIH were checked against the food tables of the NIH Office of Dietary Supplements; the others are approximate and unchecked. Real foods vary with variety, brand, soil and cooking.
As a supplement
Riboflavin turns urine bright yellow — harmless. Light destroys it, which is why milk is sold in opaque containers.
Too much
No upper limit set.
How much you need each day
| Group | Recommended | Upper limit |
|---|---|---|
| Infants 0–6 months | 0.3 | — |
| Infants 7–12 months | 0.4 | — |
| Children 1–3 years | 0.5 | — |
| Children 4–8 years | 0.6 | — |
| Children 9–13 years | 0.9 | — |
| Boys 14–18 years | 1.3 | — |
| Girls 14–18 years | 1 | — |
| Men 19–30 years | 1.3 | — |
| Women 19–30 years | 1.1 | — |
| Men 31–50 years | 1.3 | — |
| Women 31–50 years | 1.1 | — |
| Men 51–70 years | 1.3 | — |
| Women 51–70 years | 1.1 | — |
| Men over 70 | 1.3 | — |
| Women over 70 | 1.1 | — |
| Pregnant 14–18 years | 1.4 | — |
| Pregnant 19–30 years | 1.4 | — |
| Pregnant 31–50 years | 1.4 | — |
| Breastfeeding 14–18 years | 1.6 | — |
| Breastfeeding 19–30 years | 1.6 | — |
| Breastfeeding 31–50 years | 1.6 | — |
Unit: mg. US/Canada Dietary Reference Intakes (National Academies), as summarised by the NIH Office of Dietary Supplements. Other countries’ values differ slightly. These are amounts for healthy people, not treatment doses.
Page updated: 2026-10-08 · By Prof. E. Shalaan, Applied Sciences and AI (ASAI)