Riboflavin (Vitamin B2) | Loaded Health
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Riboflavin (Vitamin B2) – Sources, Benefits, Deficiency, Diseases

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Riboflavin or Vitamin B2  is the next in the family of B Complex vitamins.

Our body needs particular elements to operate properly. Vitamins are necessary for that. After the complete discussion of water soluble vitamins and fat soluble vitamins, I have started the series of individual Vitamins discussed. Have already done with Vitamin A, Vitamin B1. Now it’s time to discuss Riboflavin (Vitamin B2).

Vitamins are one of the necessary components wanted by the body. Let’s start our discussion on Riboflavin – Vitamin B2, its mechanism, sources, benefits, deficiency, diseases, and toxicity.

Riboflavin Uses – Importance Of Riboflavin

B2 Riboflavin functions by breaking down food components which include fats, carbohydrates, and proteins. Riboflavin functions in the body by absorbing other nutrients, maintaining tissues, and cell growth.

Being the water soluble vitamin. Vitamin B2 carries through the bloodstream and exits the system via urine.

Riboflavin Function 

Riboflavin is required for two highly coenzymes, Flavin mononucleotide (FMN) and Flavin adenine dinucleotide (FAD). Among the functions of these coenzymes include energy production, cellular function, growth, and fat metabolism.

Riboflavin can only be stored in a limited quantity in the body, and the body’s demand for it often grows rapidly. Among other functions, it supports the building of red blood cells in your body and supporting various cellular functions that provide energy. 

What Is The Daily Requirement For Riboflavin?

Riboflavin is available in 25 mg, 50 mg, and 100 mg tablets. If you plan to use Riboflavin, consult your doctor first. It depends on the patient’s condition and what dosage is prescribed.

Following Harvard Health Publishing, the recommended daily dose of riboflavin is as follows.

An average adult man requires 1.3 micrograms per day. For an average adult woman 1.1 micrograms.

In-depth RDA includes:

Newborn to 6 months age: 0.3mg

6 months to 12 months age: 0.4mg

1 year to 3 years of age: 0.5mg

4 years to 8 years of age: 0.6mg

9 years to 13 years of age: 0.9mg

Above 12 years of age: 1mg – 1.3mg

Pregnancy: 1.4mg

Lactation: 1.6mg

TIP: Riboflavin is best absorbed if taken between meals. It might be beneficial to take a multivitamin and mineral complex if you do not eat a balanced diet every day.

Top 10 B2 Vitamin Sources

To ensure that the human body gets the Riboflavin it needs, it eats a healthy, balanced diet. Diet is the most important aspect of health. The body needs protein, minerals, carbs, and fat as well.

Here are the top 10 riboflavin rich food sources you should think about eating:

  • Mushrooms
  • Egg = 1 large: 0.2 mg (14% Daily Value)
  • Yogurt = 1 cup: 0.6 mg (34% DV)
  • Red meat = 3 ounces: 3 mg (168% DV)
  • Kidney Beans = 1 cup, : 0.1 mg (6% DV)
  • Spinach = 1 cup,: 0.4 mg (25% DV)
  • Milk = 1 cup: 0.4 mg (26% DV)
  • Mushrooms = 1/2 cup: 0.1 mg (8% DV)
  • Cheese = 1 ounce: 0.2 mg (14% DV)
  • Tomatoes = 1 cup: 0.3 mg (16% DV)

Remember:  Light destroys riboflavin as it is perishable and sensitive to light. Hence, it is essential to store food away from light to keep Vitamin B2 intact.

Riboflavin Deficiency Symptoms

A deficiency can cause anemia, sore throats, mouth sores, and burns to the lips, skin inflammations, and soft tissue swelling in the mouth. Some people may show these symptoms after only a few days of being deficient. The following additional indicators may help determine whether a deficiency exists:

  • Tiredness
  • A sluggish growth
  • Digestive issues
  • The strain on the eyes
  • Light sensitivity
  • Skin cracks
  • Sore throat
  • Hair loss
  • Swelling of throat
  • Excess blood
  • Swollen tongue

Diseases Caused By Riboflavin Deficiency

Harmful health conditions, including cancer and heart disease, are caused by free radicals, which damage cells and DNA. Riboflavin also functions as an antioxidant. The antioxidant properties of Riboflavin help the body to combat free radicals and prevent these severe diseases. The deficiency can cause:


You will get Ariboflavinosis if your diet is Riboflavin deficient. Comprise of: 

  • Hyperemia (Excess amount of blood)
  • Edema (swelling)
  • Cheilosis (cracks of lips)
  • Stomatitis (corner of mouth and lip lesions)
  • Reproductive issues
  • Loss of hair
  • Skin problems


The deficiency of Vitamin B2 can help in slowing down the following conditions or diseases:

  • Migraine
  • Tuberculosis
  • Canker sores
  • Tinnitus
  • Mitochondrial diseases
  • Multiple sclerosis
  • Alzheimer’s
  • Sickle cell anemia
  • Liver diseases
  • High blood pressure

Riboflavin Benefits

  • Cell division and growth. 
  • Ensuring optimal cell functioning.
  • Reduces the risk of cancer
  • Lower the chances of Depression
  • Prevent Migraines and headaches. 
  • Prevents skin disorders, such as acne, eczema, and dermatitis. 
  • Healthy eyes 

Riboflavin Side Effects / Toxicity

Insufficient vitamin B2 intake is a problem when the diet is flawed because the body excretes it continuously. The person with a B2 deficiency usually lacks other vitamins as well.

In the majority of cases, riboflavin is likely to be safe when taken orally. High doses of riboflavin might cause:

  • Itching
  • Diarrhea
  • Skin rash
  • Increased urination
  • Orange tint urine
  • Hives, swelling of the face, lips, or tongue

Frequently Asked Questions (FAQs)


Riboflavin helps transform carbohydrates into ATP (a form of energy). ATP is essential for storing strength in muscles.


You will get Ariboflavinosis if your diet is Riboflavin deficient. Comprise of: 

  • Hyperemia (Excess amount of blood)
  • Edema (swelling)
  • Cheilosis (cracks of lips)
  • Stomatitis (corner of mouth and lip lesions)
  • Reproductive issues
  • Loss of hair
  • Skin problems


No, Vitamin B2 is called riboflavin and Vitamin B12 is called cobalamin. They have different functions and support body functions differently. The only similarity is that they both belong to the family of B vitamins and both are water soluble. 


Vitamin B2 is good for you. You must take it every day through your diet. All the benefits already discussed above.


Yes, pregnant or lactating mothers must take riboflavin in their RDI. 

Riboflavin is likely to help safe for pregnancy use, but you may need a different dose during this time. While pregnant, you should not use Riboflavin without your doctor’s advice.


In case of missed doses, take them as soon as possible. You should only take your next dose if it is time. It would help if you did not consider taking a double dose.


Various animal products – dairy, eggs, fish, and meat – contain riboflavin. For this reason, vegans must make sure they consume a few sources of riboflavin from plants each day.

Vegan food riboflavin sources include spinach, almonds, soybeans, peas, sweet potatoes, etc.

The Bottom Line

Too much Vitamin B2 or too little Riboflavin can lead to problems for your body. Thus, It is assured to take the optimum amount within Recommended Daily allowance so that it does not cause disturbance


Rabia Mirza

WordPress developer, SEO expert, Digital marketing expert & Content Strategist.

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