Vitamin B2 - Riboflavin

Riboflavin, also known as vitamin B2, is found in small amounts in many foods. Good sources include milk, eggs, fortified breakfast cereals, rice and mushrooms.

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

How much do I need?

Riboflavin is water-soluble, which means you need it in your diet every day because it can't be stored in the body.

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

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

What does it do?

Riboflavin has a number of important functions. For example it:

  • helps keep skin, eyes, the nervous system and mucous membranes healthy
  • helps produce steroids and red blood cells
  • may help the body absorb iron from the food we eat

What happens if I take too much?

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

What is our advice?

You should be able to get all the riboflavin you need by eating a varied and balanced diet. But if you decide to take supplements it's a good idea not to take too much because this might be harmful.

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

Arrow_Dropdown Created with Sketch. Arrow_leftArrow_Right Icon_AlchoholIcon_Alchohol_RoundalIcon_AppleIcon_Apple_RoundalIcon_BacteriaIcon_Bacteria_Roundal calorie-outlined Created with Sketch. Icon_CardActivityIcon_CardActivity_RoundalIcon_CarrotIcon_Carrot_Roundal Icon/roundal/Allergen/Celery Created with Sketch. Icon_CertificateIcon_Certificate_RoundalIcon_CheeseIcon_Cheese_RoundalIcon_ChocolateIcon_Chocolate_RoundalIcon_ClipboardIcon_Clipboard_Roundal Icon_CloseIcon_CowIcon_Cow_Roundal Shape Created with Sketch. Icon/roundal/Allergen/Crustaceans Created with Sketch. Icon_CursorIcon_Cursor_RoundalIcon_DeerIcon_Deer_RoundalIcon_download Icon/roundal/Allergen/Eggs Created with Sketch. Icon_Facebook_RoundalIcon-FeaturedIcon_Fish Icon/roundal/Allergen/Fish Created with Sketch. Icon_Fish_RoundalIcon_FizzyJuiceIcon_FizzyJuice_RoundalIcon_ForkIcon_Fork_RoundalIcon_FridgeIcon_Fridge_Roundal Icon/roundal/Allergen/Wheat Created with Sketch. Icon_GrainIcon_GrainNoIcon_GrainNo_RoundalIcon_Grain_RoundalIcon_GraphIcon_GraphResourceIcon_Graph_RoundalIcon_HandIcon_Hand_RoundalIcon_HeartIcon_Heart_RoundalIcon_InfoIcon_Info_Roundal instagram Icon_LambIcon_Lamb_RoundalIcon_LetterIcon_Letter_RoundalIcon_LinkExternalIcon_LinkInternal Icon/roundal/Allergen/Lupin Created with Sketch. Icon_MagnifyingGlassIcon_MagnifyingGlass_Roundal Icon/roundal/Allergen/Milk Created with Sketch. Icon/roundal/Allergen/Molluscs Created with Sketch. Icon/roundal/Allergen/Mustrard Created with Sketch. Icon_NewIcon_NewsIcon_News_RoundalIcon_OilIcon_Oil_Roundal Icon/roundal/Allergen/Peanuts Created with Sketch. Icon_PeopleIcon_People_RoundalIcon_PersonIcon_Person_RoundalIcon_PhoneIcon_Phone_RoundalIcon_PigIcon_Pig_RoundalIcon_PlayIcon_PotatoesIcon_Potatoes_RoundalIcon_PrintIcon_Print_RoundalIcon_ResourceIcon_Resource_Roundal Group Created with Sketch. Icon_SaltIcon_Salt_RoundalIcon_SaveIcon_Save_RoundalIcon_ScotlandIcon_Scotland_RoundalIcon_Search Icon/roundal/Allergen/Sesame Seeds Created with Sketch. Icon_ShellfishIcon_Shellfish_Roundal Icon/roundal/Allergen/Soybeans Created with Sketch. Icon-SpiralIcon_SteakIcon_Steak_RoundalIcon_StopwatchIcon_Stopwatch_Roundal Icon/roundal/Allergen/Sulphur dioxide and sulphites Created with Sketch. Icon_TapWaterIcon_TapWater_RoundalIcon_TestTubeIcon_TestTube_RoundalIcon_ThumbsUpIcon_ThumbsUp_RoundalIcon_Tick Shape Created with Sketch. Icon_Tick_1Icon_Tick_Roundal Icon_TomatoIcon_Tomato_RoundalIcon_TractorIcon_Tractor_Roundal Icon/roundal/Allergen/Tree nuts Created with Sketch. Icon_TrollyIcon_Trolly_RoundalIcon_TurkeyIcon_TurkeyCookedIcon_TurkeyCooked_RoundalIcon_Turkey_Roundal Icon_Twitter_RoundalIcon_WarningIcon_Warning_Roundal Icon_Warning_Roundal_WithBG Icon_WaterDropIcon_WaterDrop_RoundalIcon_WineBottleIcon_WineBottle_RoundalIcon_WineGlassIcon_WineGlass_Roundal youtube Icon_snowflakeIcon_snowflake_RoundalLogo_FSS_Gaelic_WhiteLogo_FSS_WhitePagination_LeftArtboard 69