Vitamin B2, also called riboflavin, works with other vitamins in the B complex to process calories from carbohydrates, protein and fat. Your body needs it for growth and red cell production, and adequate riboflavin intake promotes healthy skin and good vision. Nutritionists categorize vitamins by the materials that a vitamin will dissolve in. There are two categories: water-soluble and fat-soluble vitamins. Water-soluble vitamins, which include the B-complex group and vitamin C, travel through the bloodstream. Whatever water-soluble vitamins are not used by the body are eliminated in urine, which means you need a continuous supply of them in your food. Vitamin B2 is a water-soluble vitamin.
How Much Vitamin B2 Is Enough?
Women should have 1.1 milligrams of riboflavin daily and men should have 1.4 milligrams daily.

Recommended Dietary Allowance (RDA) for Riboflavin
Babies 0 to 1 years 0.3 mg/day
Children 1 to 3 years 0.5 mg/day
Children 4 to 6 years 0.6 mg/day
Children 7 to 9 years 0.8 mg/day
Children 10 to 12 years 0.9 mg/day
Teenager boy 13 to 15 1.1 mg/day
Teenager girl13 to 15 1.2 mg/day
Teenager boy 16 to 19 1.3 mg/day
Teenager girl 16 to 19 1.2 mg/day
Men 1.4 mg/day
Women 1.2 mg/day
Pregnant women 1.4 mg/day
Nursing mother 1.5 mg/day


Riboflavin is needed for energy metabolism, building tissue, and helps maintain good vision.
Riboflavin is found in dairy products, lean meats, poultry, fish, grains, broccoli, turnip greens, asparagus, spinach and dairy products.
Food Serving Riboflavin (mg)
Fortified cereal 1 cup 0.59 to 2.27
Milk (nonfat) 1 cup (8 ounces) 0.34
Cheddar cheese 1 ounce 0.11
Egg (cooked) 1 large 0.27
Almonds 1 ounce 0.24
Salmon (broiled) 3 ounces 0.13
Halibut (broiled) 3 ounces 0.08
Chicken, light meat (roasted) 3 ounces 0.10
Chicken, dark meat (roasted) 3 ounces 0.18
Beef (cooked) 3 ounces 0.19
Broccoli (boiled or steamed) 1/2 cup chopped 0.09
Asparagus (boiled or steamed) 6 spears 0.13
Spinach (boiled or steamed) 1/2 cup 0.09
Bread, whole wheat 1 slice 0.07
Bread, white (enriched) 1 slice 0.09

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