Vitamin B2 Food Source

Vitamin B2 And Health

Riboflavin, also known as vitamin B2, is an easily absorbed, water-soluble micronutrient with a key role in maintaining human health. Like the other B vitamins, it supports energy production by aiding in the metabolization of fats, carbohydrates, and proteins.

Food Best Sources Of Riboflavin.

Foods rich in vitamin B2 (riboflavin) include:

  • Milk, yogurt, and cheese
  • Leafy vegetables (such as spinach or kale)
  • Liver, kidney, and other organ meats
  • Legumes (including peas, beans, and lentils)
  • Whole grains
  • Mushrooms
  • Almonds.

Milk And Dairy Products, Such As Yogurt, Are Good Sources Of Riboflavin.

A lot of people think that milk and dairy products are unhealthy, but they're also a great source of vitamin B2. 

Riboflavin is an important nutrient for maintaining energy levels and metabolism as well as ensuring your skin and nails stay healthy. 

Riboflavin deficiency can lead to fatigue, dizziness, hair loss (and fingernails peeling), night blindness, and even mental disorders like depression.

On the other hand, consuming large amounts of riboflavin can cause nausea, vomiting, or diarrhea. While it may not sound like a bad thing at first glance, you might want to consider these effects before considering giving up your favorite dairy items entirely.

You might like to read: Vitamin B Complex Benefits And Side Effects

Meat And Poultry Also Are Good Sources Of Riboflavin.

Meat and poultry also are good sources of riboflavin. The best sources of riboflavin include beef, chicken, salmon, and lamb (grass-fed beef has more riboflavin than grain-fed), beef liver, chicken liver, and wild-caught fish like salmon, shrimp, and lobster. These foods offer the highest levels of vitamin B2 per serving so consuming these foods regularly will allow you to maximize your intake of this vitamin.

You might like to read: Top 14 Foods That Are High in Vitamin B12

Eggs Also Have Small Amounts Of Riboflavin.

If you're looking for a low-cost source of riboflavin, consider adding eggs to your diet. Eggs contain small amounts of B2 as well as other nutrients like choline and lutein. 


They are also versatile—you can scramble them, fry them, hard boil them, soft boil them, or make an omelet with them. They're also easy to cook ahead of time and take with you on the go, making cooking eggs a good choice if you're short on time.


Vegetarians who don't eat animal products may want to add riboflavin-rich foods that aren't meat sources such as eggs, dairy products, or fortified cereals to their diet to get enough vitamin B2.

Fortified Breakfast Cereals Are Excellent Sources Of Riboflavin.

Fortified breakfast cereals are excellent sources of riboflavin. 

One cup of fortified cereal typically contains 30-56 percent of the DV for riboflavin.

Food Serving Size Riboflavin Content (mg) Percent DV*

Total Cornflakes 1 cup 6.60 mg 382%

Raisin Bran 1 cup 0.80 mg 47%

Cheerios 1 cup 0.27 mg 16%

Mushrooms Contain About Half The Amount Of Riboflavin As Meat.

If you’re a vegetarian, mushrooms are a great source of riboflavin. Mushrooms contain about half the amount of riboflavin as meat, so they’re not quite as good to eat as meat if you’re trying to get your vitamin b2 from food.

Signs Of Deficiency And Toxicity Of Riboflavin

You may not be getting enough riboflavin if you have any of the following symptoms:

  • Dry or scaly skin
  • Sore throat
  • Cracks at the corner of your mouth
  • Anemia (a deficiency in healthy red blood cells)
  • Swollen glands
  • Itchy eyes

Riboflavin toxicity is rarely reported, but possible side effects include:

  • Sensitivity to sunlight
  • Itching and numbness

Deficiency can be caused by alcohol abuse, anorexia nervosa, bulimia or other eating disorders, excessive menstruation or pregnancy, liver disease, cancer, or malnutrition. 

You are also more likely to become deficient in B2 if you use antibiotics a lot. Fortunately for those who don't get enough B2 through their diet alone, supplements are available.

You might like to read:

Recommended Amounts Of Vitamin B2

Recommended amounts of Vitamin B2 The following table shows the recommended amounts of vitamin B2 for different age groups:

Age group

Recommended Amount of Vitamin B2 (mg/day)

Babies 0-6 months


Infants 7-12 months


Children 1-3 years old


Children 4-8 years


Children 9-13 years old


Males 14-18 years old


Females 14-18 years old


Males 19-50 years old


Female 19-50 years old


Males 51 and over


Females 51 and over


pregnant woman





FAQ About Vitamin B2

Health Benefits Of Vitamin B2?

regulation of hormone activity

preventing skin lesions, cracking lips, and mouth inflammation (also known as angular stomatitis)

acting as an antioxidant that protects brain cells from free radical damage, reducing the risk for neurodegenerative diseases like Alzheimer’s and Parkinson’s disease.

Symptoms Of Toxicity?

sensitivity to light (especially sunlight) causing burning pain in the eyes or skin irritation, nausea, vomiting, or diarrhea.

high doses can cause yellow-orange urine discoloration that usually disappears soon after supplementation ends; very high doses can cause nerve damage.

Video :

The Health Benefits of Riboflavin (Vitamin B2)


"RIBOFLAVIN", www.webmd.com, Retrieved 11-12-2019. Edited. 

"Riboflavin», www.sciencedirect.com, Retrieved 11-18-2019. Edited.

McNulty H, Dowey RC, Strain JJ And Others (3-1-2006), "Riboflavin Lowers Homocysteine ​​in Individuals Homozygous for the MTHFR 677C T Polymorphism", Circulation, Issue 1, Folder 113, Page 74-80. Edited.

"Riboflavin», www.emedicinehealth.com, 9-17-2019, Retrieved 11-12-2019. Edited.

"Riboflavin», www.medlineplus.gov, 5-11-2017, Retrieved 11-12-2019. Edited.

Schoenen J, Jacquy J, Lenaerts M (2-1998), "Effectiveness of highdose riboflavin in migraine prophylaxis A randomized controlled trial. ", Neurology, Issue 2, Folder 50, page 466-470. Edited.