Riboflavin (Vitamin B2): What it does and how to get enough

Riboflavin, also called vitamin B2, helps your body turn food into energy and keeps skin, eyes, and red blood cells healthy. It works with other B vitamins to support metabolism and iron use. You’ll notice it in B-complex formulas or on its own as riboflavin or riboflavin-5-phosphate (the active form).

Food sources & cooking tips

Eat these to raise your riboflavin naturally: milk and yogurt, eggs, lean meats (especially liver), green leafy vegetables, almonds, and fortified cereals. Riboflavin is water-soluble and sensitive to light, so store milk in opaque containers and avoid long soaking or boiling—some will leach into cooking water. Quick steaming, roasting, or eating raw (when safe) keeps more of it.

Who needs more riboflavin?

Daily needs are small but real: adult men about 1.3 mg/day, adult women about 1.1 mg/day, pregnant women 1.4 mg/day, and breastfeeding women 1.6 mg/day. People who might need extra include vegans (less dairy), older adults, heavy drinkers, and anyone taking certain drugs that lower levels—think some birth control pills or long-term antibiotics. If you have multiple B-vitamin deficiencies, a B-complex supplement often makes sense.

Signs of low riboflavin (ariboflavinosis) are pretty specific: sore throat, cracks at the corners of the mouth (angular cheilosis), a swollen magenta-colored tongue, dry or scaly skin, and sometimes anemia or eye sensitivity to light. If you spot a few of these, mention them to your clinician—they’ll decide whether testing is needed.

There are common medical uses for higher doses. For example, 400 mg of riboflavin daily is often used to prevent migraines and has backing from several clinical trials. That dose is far above the daily need but is generally well tolerated. Bright yellow urine is the most common side effect and isn’t harmful.

Safety and interactions: there’s no established upper limit for riboflavin because toxicity is rare, but always check with your healthcare provider before taking high doses. Alcohol reduces absorption, and some medications can lower riboflavin status. If you take prescription drugs long-term, ask whether a supplement makes sense.

Practical tips: choose riboflavin-5-phosphate if you want an active form that’s easier for the body to use. Look for trusted brands, and prefer a B-complex if you’re correcting multiple deficiencies. If you’re curious about your levels, clinicians may order plasma riboflavin or an erythrocyte enzyme test (EGRAC) to check status.

Quick checklist: focus on riboflavin-rich foods, store them away from light, consider a low-dose supplement if your diet is limited, and talk to your provider about testing or high-dose uses like migraine prevention. Small changes—like switching to fortified cereal or keeping milk in opaque bottles—can cover most needs without pills.