Vitamins
Vitamin B2 (Riboflavin)
Vitamin B2, also called riboflavin, is a water-soluble vitamin involved in energy metabolism and many enzyme reactions.
Riboflavin belongs to the B vitamins and occurs naturally in both plant and animal foods. Your body uses it to make the coenzymes FMN and FAD. These help enzymes carry out chemical reactions involved in processing nutrients and releasing energy.
What is vitamin B2?
Vitamin B2, also called riboflavin, is a water-soluble B vitamin. Your body uses it to make the coenzymes FMN and FAD, which help enzymes carry out many chemical reactions.
What does riboflavin do?
Riboflavin contributes to normal energy metabolism and the normal functioning of the nervous system. It also contributes to the maintenance of normal red blood cells, skin and vision, and to normal iron metabolism. In addition, it contributes to the protection of cells from oxidative stress and to the reduction of tiredness and fatigue.
These statements describe the role of vitamin B2 as part of an adequate intake; taking more does not automatically improve normal body functions.
How nutrition works
Energy metabolism
Nervous system
Riboflavin contributes to the normal functioning of the nervous system. [1]
Red blood cell formation
Riboflavin contributes to the maintenance of normal red blood cells. [1]
Skin, hair and nails
Riboflavin contributes to the maintenance of normal skin. [1]
Vision
Riboflavin contributes to the maintenance of normal vision. [1]
Iron metabolism
Riboflavin contributes to the normal metabolism of iron. [1]
Protection from oxidative stress
Riboflavin contributes to the protection of cells from oxidative stress. [1]
Tiredness and fatigue
Riboflavin contributes to the reduction of tiredness and fatigue. [1]
Statements & evidence
Riboflavin contributes to normal energy-yielding metabolism. [1][2]
Vitamin B2 helps your body release energy from nutrients. This claim may only be used for foods that meet the legal conditions for a source of riboflavin.
Riboflavin contributes to the normal functioning of the nervous system. [1]
Vitamin B2 supports the normal functioning of your nervous system. This claim applies only to foods meeting the legal conditions for a source of riboflavin; it does not promise improvement beyond normal function.
Riboflavin contributes to the maintenance of normal mucous membranes. [1]
Vitamin B2 helps maintain your normal mucous membranes. This claim may only be used for foods that meet the legal conditions for a source of riboflavin.
Riboflavin contributes to the maintenance of normal red blood cells. [1]
Vitamin B2 helps maintain your normal red blood cells. This claim applies only to foods meeting the legal conditions for a source of riboflavin and is not a claim about treating anaemia.
Riboflavin contributes to the maintenance of normal skin. [1]
Vitamin B2 helps maintain your normal skin. This claim applies only to foods meeting the legal conditions for a source of riboflavin; it does not promise treatment of skin conditions.
Riboflavin contributes to the maintenance of normal vision. [1]
Vitamin B2 helps maintain your normal vision. This claim applies only to foods meeting the legal conditions for a source of riboflavin and does not mean that extra amounts improve your eyesight.
Riboflavin contributes to the normal metabolism of iron. [1]
Vitamin B2 supports your body's normal handling of iron. This claim applies only to foods meeting the legal conditions for a source of riboflavin; vitamin B2 does not replace treatment for iron deficiency.
Riboflavin contributes to the protection of cells from oxidative stress. [1]
Vitamin B2 supports the body's protective functions against oxidative stress. This claim applies only to foods meeting the legal conditions for a source of riboflavin; it does not establish protection against specific diseases.
Riboflavin contributes to the reduction of tiredness and fatigue. [1]
This claim may only be used for foods meeting the legal conditions for a source of riboflavin. It does not mean that extra amounts resolve every cause of tiredness. If you have persistent fatigue, seek medical advice.
EFSA sets a population reference intake for riboflavin of 1.6 mg per day for adults, 1.9 mg during pregnancy and 2.0 mg during lactation. [2]
These values support dietary planning for healthy populations. They refer to your total daily intake, not a recommended supplement dose or a dose for treating symptoms.
A tolerable upper intake level could not be established for riboflavin because the available data were insufficient. [3]
The absence of an upper limit does not mean that unlimited amounts are safe. Discuss high-dose supplements with a healthcare professional.
Safety information
Side effect · Adults
Possible effects with high-dose supplements
In a small adult trial using 400 mg of vitamin B2 daily for three months, diarrhoea and increased urine output were reported. It is unclear whether vitamin B2 caused these effects. This dose is not an established safe maximum. [3]
Caution · Pregnant women
Seek advice on high-dose supplements during pregnancy
The safety of high-dose vitamin B2 supplements during pregnancy is not adequately established. If you are pregnant, discuss such supplements with your healthcare professional; the absence of an upper limit is not proof of safety. [5][3]
Caution · Lactating women
Seek advice on high-dose supplements while breastfeeding
The safety of high-dose vitamin B2 supplements while breastfeeding is not adequately established. Discuss such supplements with your healthcare professional. This uncertainty does not concern ordinary intake from food. [5][3]
Caution · Children and adolescents (1–17 years)
Do not apply adult high-dose regimens to children
No safe upper intake threshold has been established for vitamin B2 in children and adolescents. Give high-dose supplements to children only with medical advice; adult studies do not establish their safety in children. [5][3]
Found in
- Almonds0.29 mgper 100 g[6]
- Apples0.026 mgper 100 g[7]
- Broccoli0.12 mgper 100 g[8]
- Carrots0.03 mgper 100 g[9]
- Chia seeds0.17 mgper 100 g[10]
- Chickpeas0.21 mgper 100 g[11]
- Eggs0.46 mgper 100 g[12]
- Lentils0.046 mgper 100 g[13]
- Rolled oats0.16 mgper 100 g[14]
- Potatoes0.032 mgper 100 g[15]
- Pumpkin seeds0.15 mgper 100 g[16]
- Quinoa0.32 mgper 100 g[17]
- Salmon0.076 mgper 100 g[18]
- Spinach0.19 mgper 100 g[19]
- Tomatoes0.007 mgper 100 g[20]
- Tuna0.12 mgper 100 g[21]
- Walnuts0.05 mgper 100 g[22]
- Yoghurt0.22 mgper 100 g[23]
- Avocado0.037 mgper 100 g[24]
- Beef0.13 mgper 100 g[25]
- Bell pepper0.11 mgper 100 g[26]
- Blueberries0.041 mgper 100 g[27]
- Brown rice0.05 mgper 100 g[28]
- Chicken breast0.052 mgper 100 g[29]
- Herring0.24 mgper 100 g[30]
- Milk0.23 mgper 100 g[31]
- Button mushrooms0.13 mgper 100 g[32]
- Olive oil0 mgper 100 g[33]
Frequently asked questions
What is vitamin B2?
Vitamin B2, also called riboflavin, is a water-soluble vitamin. It is involved in energy metabolism and many enzyme reactions.
What does vitamin B2 contribute to?
Riboflavin contributes to normal energy metabolism, the normal functioning of the nervous system and the maintenance of normal vision, among other functions.
How much vitamin B2 do I need each day?
The EFSA reference intake is 1.6 mg per day for adults, 1.9 mg during pregnancy and 2.0 mg while breastfeeding.
Is there an established upper limit for vitamin B2?
No tolerable upper intake level has been established for riboflavin because the available data are insufficient.
More entries
Folate
Folate is a water-soluble B vitamin. Its active forms take part in DNA synthesis and amino-acid metabolism.
Niacin (Vitamin B3)
Niacin is a water-soluble B vitamin needed for cellular metabolism. The name covers nicotinic acid and nicotinamide.
Vitamin A
Vitamin A is an essential, fat-soluble vitamin. Your diet supplies it as preformed vitamin A or as precursors from plant foods.
Vitamin B1 (thiamin)
Vitamin B1 is a water-soluble vitamin. In its coenzyme form, it helps your body metabolise nutrients, particularly carbohydrates.
Vitamin B12
Vitamin B12 is an essential, water-soluble vitamin. Your body needs it for normal nervous-system function, red blood cell formation and DNA synthesis.
Vitamin C
Vitamin C is an essential, water-soluble vitamin that you need to obtain through your diet. Its principal chemical form is L-ascorbic acid.
Sources
- 01European Commission · 2012Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods, other than those referring to the reduction of disease risk and to children's development and healthOpen source
- 02European Food Safety Authority · 2017Dietary reference values: advice on riboflavinOpen source
- 03Scientific Committee on Food; EFSA Scientific Panel on Dietetic Products, Nutrition and Allergies · 2006Tolerable Upper Intake Levels for Vitamins and MineralsOpen source
- 04European Food Safety Authority · 2017Dietary Reference Values for nutrients: Summary reportOpen source
- 05European Food Safety AuthoritySummary tables of tolerable upper intake levels for vitamins and minerals, version 8Open source
- 06ANSES – French Agency for Food, Environmental and Occupational Health & Safety – Ciqual French food composition table · 2025Almond, with peel, no added salt (CIQUAL 15000)Open source
- 07ANSES – French Agency for Food, Environmental and Occupational Health & Safety – Ciqual French food composition table · 2025Apple, flesh and skin, raw (CIQUAL 13039)Open source
- 08ANSES – French Agency for Food, Environmental and Occupational Health & Safety – Ciqual French food composition table · 2025Broccoli, raw (CIQUAL 20057)Open source
- 09ANSES – French Agency for Food, Environmental and Occupational Health & Safety – Ciqual French food composition table · 2025Carrot, raw (CIQUAL 20009)Open source
- 10ANSES – French Agency for Food, Environmental and Occupational Health & Safety – Ciqual French food composition table · 2025Chia, seed, dried (CIQUAL 15047)Open source
- 11ANSES – French Agency for Food, Environmental and Occupational Health & Safety – Ciqual French food composition table · 2025Chick pea, dried (CIQUAL 20516)Open source
- 12ANSES – French Agency for Food, Environmental and Occupational Health & Safety – Ciqual French food composition table · 2025Egg, raw (CIQUAL 22000)Open source
- 13ANSES – French Agency for Food, Environmental and Occupational Health & Safety – Ciqual French food composition table · 2025Lentil, dried (average) (CIQUAL 20359)Open source
- 14ANSES – French Agency for Food, Environmental and Occupational Health & Safety – Ciqual French food composition table · 2025Oat flakes (CIQUAL 32140)Open source
- 15ANSES – French Agency for Food, Environmental and Occupational Health & Safety – Ciqual French food composition table · 2025Potato, peeled, raw (CIQUAL 4008)Open source
- 16ANSES – French Agency for Food, Environmental and Occupational Health & Safety – Ciqual French food composition table · 2025Pumpkin and squash, seed, dried (CIQUAL 15064)Open source
- 17ANSES – French Agency for Food, Environmental and Occupational Health & Safety – Ciqual French food composition table · 2025Quinoa, raw (CIQUAL 9340)Open source
- 18ANSES – French Agency for Food, Environmental and Occupational Health & Safety – Ciqual French food composition table · 2025Salmon, raw, farmed (CIQUAL 26036)Open source
- 19ANSES – French Agency for Food, Environmental and Occupational Health & Safety – Ciqual French food composition table · 2025Spinach, raw (CIQUAL 20059)Open source
- 20ANSES – French Agency for Food, Environmental and Occupational Health & Safety – Ciqual French food composition table · 2025Tomato, raw (average) (CIQUAL 20385)Open source
- 21ANSES – French Agency for Food, Environmental and Occupational Health & Safety – Ciqual French food composition table · 2025Tuna, raw (CIQUAL 26053)Open source
- 22ANSES – French Agency for Food, Environmental and Occupational Health & Safety – Ciqual French food composition table · 2025Walnut, kernel, dried (CIQUAL 15005)Open source
- 23ANSES – French Agency for Food, Environmental and Occupational Health & Safety – Ciqual French food composition table · 2025Yogurt or fermented milk, plain (CIQUAL 19593)Open source
- 24ANSES – French Agency for Food, Environmental and Occupational Health & Safety – Ciqual French food composition table · 2025Avocado, flesh without skin, pitted, raw (CIQUAL 13004)Open source
- 25ANSES – French Agency for Food, Environmental and Occupational Health & Safety – Ciqual French food composition table · 2025Beef, round, raw (CIQUAL 6102)Open source
- 26ANSES – French Agency for Food, Environmental and Occupational Health & Safety – Ciqual French food composition table · 2025Sweet pepper, red, raw (CIQUAL 20087)Open source
- 27ANSES – French Agency for Food, Environmental and Occupational Health & Safety – Ciqual French food composition table · 2025Blueberry, raw (CIQUAL 13028)Open source
- 28ANSES – French Agency for Food, Environmental and Occupational Health & Safety – Ciqual French food composition table · 2025Rice, wholegrain, raw (CIQUAL 9102)Open source
- 29ANSES – French Agency for Food, Environmental and Occupational Health & Safety – Ciqual French food composition table · 2025Chicken, breast, without skin, raw (CIQUAL 36017)Open source
- 30ANSES – French Agency for Food, Environmental and Occupational Health & Safety – Ciqual French food composition table · 2025Atlantic herring, raw (CIQUAL 26011)Open source
- 31ANSES – French Agency for Food, Environmental and Occupational Health & Safety – Ciqual French food composition table · 2025Milk, semi-skimmed (average) (CIQUAL 19033)Open source
- 32ANSES – French Agency for Food, Environmental and Occupational Health & Safety – Ciqual French food composition table · 2025Button mushroom or cultivated mushroom, raw (CIQUAL 20056)Open source
- 33ANSES – French Agency for Food, Environmental and Occupational Health & Safety – Ciqual French food composition table · 2025Olive oil, extra virgin (CIQUAL 17270)Open source