Riboflavin or 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 metabolizing of fats, carbohydrates, and proteins.
Vitamin B2 is also required for red blood cell formation and respiration, antibody production, and for regulating human growth and reproduction. It is essential for healthy skin, nails, hair growth and general good health, including regulating thyroid activity.
Riboflavin is found in milk, eggs, malted barley, liver, kidney, heart, and leafy vegetables. Riboflavin is yellow or orange-yellow in color and in addition to being used as a food coloring it is also used to fortify some foods. It can be found in baby foods, breakfast cereals, sauces, processed cheese, fruit drinks and vitamin-enriched milk products. The richest natural source is yeast. It occurs in the free form only in the retina of the eye, in whey, and in urine; its principal forms in tissues and cells are as flavin mononucleotide and flavin adenine dinucleotide.
- Assisting in energy production
- Helping to synthesize normal fatty acids and amino acids
- Helping the nervous system to function efficiently
- Aiding in cellular growth
- Assisting in the metabolism of certain other vitamins
Riboflavin is available in many dietary supplements. Multivitamin/multimineral supplements with riboflavin commonly provide 1.7 mg riboflavin (100% of the DV). Supplements containing riboflavin only or B-complex vitamins (that include riboflavin) are also available. In most supplements, riboflavin is in the free form, but some supplements have riboflavin 5’-phosphate.
|Age Group (in years)||Recommended Dietary Allowance|
|1-3||0.5 milligrams (mg)||0.5 mg|
|4-8||0.6 mg||0.6 mg|
|9-13||0.9 mg||0.9 mg|
|14-18||1.0 mg||1.3 mg|
|19+||1.1 mg||1.3 mg|