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What riboflavin does
Riboflavin is part of two helper molecules, called FAD and FMN, that your cells use to [1]:
- Turn food into energy.
- Help other B vitamins work, including turning vitamin B6 and folate into their active forms.
- Process homocysteine, together with folate, B6 and B12.
- Support healthy skin, eyes and nerves.
It's water-soluble, so your body doesn't store much. You need some every day.
Who tends to run low
Low riboflavin is rare in the US, because it's found in many common foods and fortified grains [1]. It's more likely in people who [1]:
- Eat a vegan diet or drink little milk. Dairy is a major source for many Americans.
- Are vegetarian athletes. Exercise may raise riboflavin needs.
- Are pregnant or breastfeeding and rarely eat meat or dairy.
- Have a rare genetic condition called riboflavin transporter deficiency, which needs medical care.
What low riboflavin can lead to
Low riboflavin can contribute to [1]:
- Cracks or sores at the corners of your mouth, or cracked lips.
- A sore, red throat or a swollen, red tongue.
- Itchy, red eyes.
- Skin rashes or hair loss.
- Anemia, if it's severe and goes on a long time.
These signs can have many causes. They're worth discussing with your doctor.
How much you need
| Age | Men (mg/day) | Women (mg/day) |
|---|---|---|
| 9–13 | 0.9 | 0.9 |
| 14–18 | 1.3 | 1.0 |
| 19+ | 1.3 | 1.1 |
| Pregnancy | — | 1.4 |
| Breastfeeding | — | 1.6 |
Source: NIH Office of Dietary Supplements [1]. The Daily Value on labels is 1.3 mg. No upper limit has been set.
Top food sources
| Food | Serving | Riboflavin (mg) | % Daily Value |
|---|---|---|---|
| Beef liver, pan-fried | 3 oz | 2.9 | 223% |
| Fortified breakfast cereal | 1 serving | 1.3 | 100% |
| Fortified instant oats, cooked | 1 cup | 1.1 | 85% |
| Plain fat-free yogurt | 1 cup | 0.6 | 46% |
| 2% milk | 1 cup | 0.5 | 38% |
| Beef tenderloin, grilled | 3 oz | 0.4 | 31% |
| Clams, canned | 3 oz | 0.4 | 31% |
| Almonds, dry-roasted | 1 oz | 0.3 | 23% |
| Swiss cheese | 3 oz | 0.3 | 23% |
| Portabella mushrooms, grilled | ½ cup | 0.2 | 15% |
| Chicken breast | 3 oz | 0.2 | 15% |
| Egg, scrambled | 1 large | 0.2 | 15% |
Source: NIH Office of Dietary Supplements, based on USDA FoodData Central [1].
Plant-based picks: fortified cereals and oats, almonds, mushrooms, and fortified plant milks (check the label). Riboflavin breaks down in light, which is one reason milk often comes in opaque containers [1].
Food first, then supplements
- Most people get enough from food. A typical multivitamin gives about 1.3 mg, or 100% of the Daily Value [1].
- Forms: most supplements use plain riboflavin. Some use riboflavin 5'-phosphate, an active form [1].
- Your body can only absorb so much at once, about 27 mg from a single dose [1]. Extra passes out in your urine, which is why it can turn bright yellow. That's harmless.
- Too much: no harmful effects have been reported from high riboflavin intakes in food or supplements, though the NIH still advises caution with very high amounts [1].
- Medicines: no important medicine interactions are known [1].
Where you'll find riboflavin in our products
- 5-MTHF Methylfolate (as riboflavin-5-phosphate): 90 mg per serving
- Gut Health (as vitamin B2): 20 mg per serving
Related reads
- B vitamins and everyday energy: a 12-week routine
- Folate and methylfolate, explained
- Vitamin B6: what it does and how much is too much
- Vitamin B12: what happens when you're low
Sources
- NIH Office of Dietary Supplements. "Riboflavin: fact sheet for health professionals." Updated May 11, 2022. https://ods.od.nih.gov/factsheets/Riboflavin-HealthProfessional/
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
This article is for general education and isn't medical advice.
