To get enough vitamin B2, also known as riboflavin, it’s important to eat a balanced diet. Here’s a quick look at how much vitamin B2 you can find in 100 grams of some common foods compared to the daily recommended amount:
| Food | Daily Value % |
|---|---|
| Beef | 66% |
| Fortified Tofu | 34% |
| Low-fat Milk | 14% |
| Salmon | 37% |
| Mushrooms | 36% |
| Spinach | 18% |
| Almonds | 88% |
| Avocado | 10% |
| Eggs | 39% |
Vitamin B2 is also found in lots of other foods like fish, liver and kidney meat, turkey and chicken, dairy products, whole grain bread, wheat bran, yeast extract, asparagus, artichokes, cayenne pepper, raisins, seaweed, white beans, lima beans, peas, molasses, walnuts, parsley, squash, musk rose, sweet potatoes, sage, cruciferous veggies (like broccoli and Brussels sprouts), wild chicory, and watercress.
Quick Facts About Vitamin B2
Riboflavin (vitamin B2) is a water-soluble B vitamin. Since your body can’t store much of it, you need to get it every day through food. It helps your body turn carbs into energy and supports breaking down amino acids and fatty acids.
Vitamin B2 also plays a role in breathing, making red blood cells, producing antibodies, regulating growth, and thyroid function. Plus, it’s essential for healthy skin, nails, and hair growth.
Recommended Daily Amounts
| Age Group | Amount (mg) |
|---|---|
| Infants 0-6 months | 0.3 |
| Infants 7-12 months | 0.4 |
| Kids 1-3 years | 0.5 |
| Kids 4-8 years | 0.6 |
| Kids 9-13 years | 0.9 |
| Boys 14+ | 1.3 |
| Girls 14-18 | 1.0 |
| Women 19+ | 1.1 |
| Pregnant Women | 1.4 |
| Nursing Moms | 1.6 |
Vitamin B2 Deficiency
It’s pretty rare to be low on vitamin B2 alone—usually if it happens, other B vitamins are low too. Since it’s water-soluble, any extra you take just leaves your body in urine, so toxicity is unlikely. But if you do have a big deficiency, you might notice symptoms like anemia, mouth or lip sores, skin issues, sore throat, or swollen mucous membranes.
Benefits of Vitamin B2
Proven Benefits
- Fixing deficiency: Taking vitamin B2 can help raise levels in people who don’t get enough.
Possible Benefits
- Lowering cataract risk: Vitamin B2, along with other nutrients, might help reduce cataract risk by protecting the eye’s lens.
- Reducing homocysteine levels: High homocysteine can be harmful. Taking riboflavin may lower these levels, especially for those with certain genetic issues or those on anti-seizure meds.
- Helping with migraines: Some studies suggest B2 supplements might reduce how often and how long migraine attacks last, without major side effects.
Keep in mind that more research is needed for some of these benefits.
If you want to learn more about vitamin B2 and its benefits, just ask!
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