Riboflavin RDA, Benefits and Sources

Vitamin B2, also called riboflavin, is one of eight water-soluble B vitamins. Since these vitamins are soluble in water they are dispersed throughout the body dissolved in fluid. They are not stored in the body to any appreciable extent and must be replenished every day. Their influence on the body lasts for 14-18 hours after ingestion after which their potency decreases. An excessive intake of water-soluble vitamins is typically passed out through the urine. If the diet contains less than 50% RDA of water-soluble vitamins, symptoms from deficiencies may be displayed in as little as 4 weeks; much quicker than for fat-soluble vitamins.

All B vitamins, often referred to as B complex vitamins, assist and regulate carbohydrate, fat and protein metabolism. These are essential mechanisms which produce energy for the body. They also contribute to hemoglobin synthesis and red blood cell production which carries oxygen around the body. Furthermore, B complex vitamins help maintain muscle tone along the wall of the digestive tract and promote healthy skin, hair, eyes, mouth, liver and nervous system.

In addition to producing energy for the body, riboflavin also works as an antioxidant which means it helps the body deal with unstable chemicals called free radicals. Free radicals are produced by the body when food is converted into energy and will build up in the body over time. They increase the potential for damage to the body cells (a process called oxidative stress) which is associated with the aging process and a general decline in the central nervous system and the immune system. They are also thought to contribute to the development of various health conditions such as cancer, heart disease, and inflammation conditions for example arthritis. Furthermore antioxidants can help to prevent the conversion of nitrates found in tobacco smoke, bacon, and some vegetables into cancer-causing substances.

Riboflavin RDA

children 1-3 yrs RDA = 0.5 mg
children 4-8 yrs RDA = 0.6 mg
children 9-13 yrs RDA = 0.9 mg
Males 14-70+ yrs RDA = 1.3 mg
Females 14-70+ yrs RDA = 1.1 mg
Pregnancy 19-50 yrs RDA = 1.4 mg
Lactation 19-50 yrs RDA = 1.6 mg

For further information on nutrients RDA see our complete list for recommended dietary allowance.

3D picture of Vitamin B2 (Riboflavin)

Different forms or alternative names for Vitamin B2 (Riboflavin):
riboflavin
vitamin G

Importance of Vitamin B2 (Riboflavin):
key role in metabolism of carbohydrates, fat and protein
assists production of energy within the body
aids in the formation of antibodies and red blood cells
helps maintain good vision, skin, nails and hair
alleviates eye fatigue
may prevent cataracts
may help combat migraines
promotes general health

Good sources of Vitamin B2 (Riboflavin) are:
cheese, chicken, milk, wheat germ,
We have sorted our nutrition database by foods high in Riboflavin. So you can easily see how much is contained in different foods. You can also search through our database using the search box below or browse the Folic acid content by food category.

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Riboflavin in foods - by food category

Baby Food		Baked Products
Beef Products		Breakfast Cereals
Cereal Grains and Pasta		Dairy Products
Drinks		Ethnic Foods
Fast Foods		Fats and Oils
Fish		Fruits
Lamb, Veal, and Game Products		Legumes and Legume Products
Meals, Entrees, and Sidedishes		Nuts
Pork		Poultry Products
Sausages and Luncheon Meats		Snacks
Soups		Spices and Herbs
Sweets		Vegetables
Cakes		Fruit Juices
Soy Products		Sauces
Shellfish		Candy
Spreads		Soda
Dried Fruits		Soups

Deficiency of Vitamin B2 (Riboflavin) may cause:
visual problems, such as bloodshot eyes, itching and burning eyes and cataracts
excessive sensitivity of the eyes to light (photosensitivity).
tongue inflammation (glossitis)
skin inflammation (dermatitis)
cracks and/or sores in the mouth and lips (cheilosis)
swelling (edema)
dizziness and delayed mental response
retarded growth
digestive disturbances
anemia
oily skin