Riboflavin vitamin b2_couple

Riboflavin, also known as vitamin B2, is one of the family of B vitamins that include Niacin and Vitamin B12. Riboflavin is a very useful and important vitamin that has a number of functions.Riboflavin helps to keep skin and blood healthy and is needed for normal metabolism


Where can I find Riboflavin?

Fish is a good source of B vitamins and mackerel, whiting, mussels and crab are all good places to find it. It is also found in pork, liver and dairy foods like milk, cheese and yoghurt. Many breakfast cereals are fortified with riboflavin.


Did you know?

Your body does not store Riboflavin, so you need to eat foods with riboflavin everyday!


Riboflavin – Benefits at a glance:

  • Helps keep skin healthy
  • Needed to help release energy from food
  • Helps to keep nerves healthy
  • Needed to help make red blood cells
  • Important for healthy eyesight
  • Helps reduce tiredness and fatigue

How much Riboflavin do I need everyday?

The RDA or Recommended Daily Amount for Riboflavin 1.4mg per day.

Riboflavin in food Need per 1.4mg day
1 glass of Milk 0.4mg
Cheddar cheese 0.39mg
1 pot of yoghurt 0.35mg
Eggs 0.47mg
Beef 0.21mg
Pork 0.37mg
Lamb’s Liver 5.65mg
Whiting 0.31mg
Mackerel 0.29mg
Crab 0.86mg
Fortified breakfast cereals 1.0mg


What if I have too little Riboflavin?

It is unusual for people in Ireland to be very low in Riboflavin but if you are you might see:

  • Mouth or lip sores
  • Skin problems
  • Anaemia


Can I overdose on Riboflavin?

Riboflavin is one of the water soluble vitamins.  This means that if you take more than you need, the extra riboflavin leaves your body in your urine.