Vitamin B2: What It Does and How Much You Need

riboflavin

Helps turn food into energy, supports healthy skin, mucous membranes, and vision. Top sources include liver, dairy, eggs, mushrooms, and almonds.

Daily value

1.3 mgmen1.1 mgwomen

Why your body needs it

Riboflavin is part of coenzymes involved in oxidation–reduction reactions that help your body extract energy from proteins, fats, and carbohydrates. It also supports the metabolism of other B vitamins and iron.

Signs of deficiency

Riboflavin breaks down when exposed to light, which is why milk is best stored in opaque containers.

Cracks and inflammation at the corners of the mouth, dry lips.
Inflamed tongue, flaky skin around the nose.
Light sensitivity and tired, strained eyes.

Daily values are US Dietary Reference Intakes for adults 19–50. Nutrient content of foods varies with variety and cooking method. This is general information and does not replace advice from a doctor or dietitian.