Vitamin B2 - Riboflavin

Information written and reviewed by Certified Doctors.

Riboflavin, also known as vitamin B2, helps:

  • keep skin, eyes and the nervous system healthy
  • the body release energy from food

Good sources of riboflavin

Good sources of riboflavin include:

  • milk
  • eggs
  • fortified breakfast cereals
  • rice

UV light can destroy riboflavin, so ideally these foods should be kept out of direct sunlight.

How much riboflavin do I need?

The amount of riboflavin adults (19-64 years) need is about:

  • 1.3mg a day for men
  • 1.1mg a day for women

You should be able to get all the riboflavin you need from your daily diet.

Riboflavin can't be stored in the body, so you need it in your diet every day.

What happens if I take too much riboflavin?

There's not enough evidence to know what the effects might be of taking high doses of riboflavin supplements each day.

What does the Department of Health advise?

You should be able to get all the riboflavin you need by eating a varied and balanced diet. If you take supplements, don't take too much as this might be harmful.

Taking 40mg or less a day of riboflavin supplements is unlikely to cause any harm.

Content supplied by NHS Choices