Riboflavin (also called vitamin B2) is important for the growth, development, and function of the cells in your body. It also helps turn the food you eat into the energy you need.
The amount of riboflavin you need depends on your age and sex. Average daily recommended amounts are listed below in milligrams (mg).
| Life Stage | Recommended Amount |
|---|---|
| Birth to 6 months | 0.3 mg |
| Infants 7–12 months | 0.4 mg |
| Children 1–3 years | 0.5 mg |
| Children 4–8 years | 0.6 mg |
| Children 9–13 years | 0.9 mg |
| Teen boys 14–18 years | 1.3 mg |
| Teen girls 14–18 years | 1.0 mg |
| Men | 1.3 mg |
| Women | 1.1 mg |
| Pregnant teens and women | 1.4 mg |
| Breastfeeding teens and women | 1.6 mg |
Riboflavin is found naturally in some foods and is added to many fortified foods. You can get recommended amounts of riboflavin by eating a variety of foods, including the following:
Riboflavin is found in multivitamin/mineral supplements, in B-complex dietary supplements, and in supplements containing only riboflavin. Some supplements have much more than the recommended amounts of riboflavin, but your body can’t absorb more than about 27 mg at a time.
Most people in the United States get enough riboflavin from the foods they eat and deficiencies are very rare. However, certain groups of people are more likely than others to have trouble getting enough riboflavin:
You can develop riboflavin deficiency if you don’t get enough riboflavin in the foods you eat or if you have certain diseases or hormone disorders.
Riboflavin deficiency can cause skin disorders, sores at the corners of your mouth, swollen and cracked lips, hair loss, sore throat, liver disorders, and problems with your reproductive and nervous systems.
Severe, long-term riboflavin deficiency causes a shortage of red blood cells (anemia), which makes you feel weak and tired. It also causes clouding of the lens in your eyes (cataracts), which affects your vision.
Scientists are studying riboflavin to better understand how it affects health. Here is an example of what this research has shown.
Some studies show that riboflavin supplements might help prevent migraine headaches, but other studies do not. Riboflavin supplements usually have very few side effects, so some medical experts recommend trying riboflavin, under the guidance of a health care provider, for preventing migraines.
Riboflavin has not been shown to cause any harm.
Riboflavin is not known to interact with any medications. However, it's always important to tell your doctor, pharmacist, and other health care providers about any dietary supplements and prescription or over-the-counter medicines you take. They can tell you if the dietary supplements might interact with your medicines or if the medicines might interfere with how your body absorbs, uses, or breaks down nutrients.
People should get most of their nutrients from food and beverages, according to the federal government’s Dietary Guidelines for Americans. Foods contain vitamins, minerals, dietary fiber, and other components that benefit health. In some cases, fortified foods and dietary supplements are useful when it is not possible to meet needs for one or more nutrients (for example, during specific life stages such as pregnancy). For more information about building a healthy dietary pattern, see the Dietary Guidelines for Americans.
This fact sheet by the National Institutes of Health (NIH) Office of Dietary Supplements (ODS) provides information that should not take the place of medical advice. We encourage you to talk to your health care providers (doctor, registered dietitian, pharmacist, etc.) about your interest in, questions about, or use of dietary supplements and what may be best for your overall health. Any mention in this publication of a specific product or service, or recommendation from an organization or professional society, does not represent an endorsement by ODS of that product, service, or expert advice.