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The Importance of Vitamin B2 – Riboflavin

What is Vitamin B2 – Riboflavin?


By: Robert J Banach  Robert J Banach on Google+  | August 30, 2013

Riboflavin (vitamin B 2) is needed by humans and animals to help break down carbohydrates, proteins, and fats. It is important for body growth, red blood cell production, releasing energy from carbohydrates, and makes it possible for oxygen to be used by your body.

Sources of Riboflavin

Milk, cheese, leaf vegetables, liver, kidneys, legumes, yeast, mushrooms, and almonds.

It is, also, added to many processed foods, such as baby foods, breakfast cereals, pastas, sauces, processed cheese, fruit drinks, vitamin-enriched milk products, and some energy drinks.

Recommended Daily Intake


  • 0 – 6 months: 0.3* milligrams per day (mg/day)
  • 7 – 12 months: 0.4* mg/day


  • 1 – 3 years: 0.5 mg/day
  • 4 – 8 years: 0.6 mg/day
  • 9 – 13 years: 0.9 mg/day

Adolescents and Adults

  • Males age 14 and older: 1.3 mg/day
  • Females age 14 to 18 years: 1.0 mg/day
  • Females age 19 and older: 1.1 mg/day
  • Pregnant and lactating femals: 1.4-1.6 mg/day

Note:  Riboflavin is a water-soluble vitamin and is expelled through our urine and sweat, as such it must be replenished on a daily basis.


Most people, with a relatively healthy diet, consume sufficient Riboflavin each day to meet their daily recommended intake.  If you are taking any type of multi-vitamin you will be ingesting more than your daily recommended intake.

Taken orally there is very little, to no, chance of Riboflavin toxicity as it has low-solubility level.


Signs of Riboflavin deficiency include anemia, mouth or lip sores, skin disorders, sore throat and swelling of mucus membranes.


MedlinePlus | MayoClinic | | Wikipedia

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