Health Benefits of Vitamin B2 (Riboflavin)
Supports energy production
Maintains healthy skin and eyes
Helps prevent migraines
Acts as antioxidant
Supports red blood cell production
May prevent cataracts
Best Food Sources of Vitamin B2 (Riboflavin)
Get your daily Vitamin B2 (Riboflavin) from these nutrient-dense whole foods:
| Food | Vitamin B2 (Riboflavin) Content | % Daily Value |
|---|---|---|
| almonds | 1.1 mg per 100g | 85% DV |
| milk | 0.4 mg per cup | 31% DV |
| eggs | 0.5 mg per egg | 38% DV |
| spinach | 0.2 mg per cup cooked | 15% DV |
| beef liver | 2.9 mg per 100g | 223% DV |
Signs of Vitamin B2 (Riboflavin) Deficiency
Watch for these symptoms that may indicate low Vitamin B2 (Riboflavin) levels:
Sore throat and mouth
Cracked lips and corners of mouth
Swollen, red tongue
Skin disorders
Fatigue
Light sensitivity
Important: If you experience multiple symptoms, consult a healthcare provider for proper testing. Self-diagnosis can be misleading.
Maximizing Vitamin B2 (Riboflavin) Absorption
✓ Absorption Enhancers
Combine Vitamin B2 (Riboflavin)-rich foods with:
- Food intake
- Balanced diet
✗ Absorption Inhibitors
Avoid consuming these with Vitamin B2 (Riboflavin):
- Alcohol
- Light exposure
- Certain medications
Daily Intake Recommendations
| Group | Recommended Daily Intake |
|---|---|
| Adult Men | 1.3 mg |
| Adult Women | 1.1 mg |
| Pregnancy | 1.4 mg |
Daily recommended intake
Track Your Vitamin B2 (Riboflavin) Intake
Monitor your daily Vitamin B2 (Riboflavin) consumption and ensure you're meeting your nutrition goals with Nutrivio's smart tracking features.
