Riboflavin (Vitamin B2): What It Is and Why It Matters

Riboflavin is a water‑soluble vitamin that your body can’t store for long, so you need to get it every day. It helps turn the food you eat into energy and works as an antioxidant, protecting cells from damage. When you’re low on riboflavin, you might feel tired, get skin cracks, or have eye irritation.

Most people get enough riboflavin from a balanced diet, but knowing the right foods and how much you need makes it easier to stay on track.

Top Food Sources of Riboflava

Here are the everyday foods that pack a riboflavin punch:

• Milk and yogurt – a cup gives about 30% of the daily value.
• Eggs – especially the yolk.
• Lean meats like chicken and turkey.
• Fish such as salmon and mackerel.
• Leafy greens – spinach, broccoli, and kale.
• Nuts and seeds – almonds and sunflower seeds.
• Whole grains and fortified cereals – many breakfast cereals add riboflavin.

Mixing a few of these into your meals each day usually covers the recommended amount, which is about 1.1 mg for women and 1.3 mg for men.

How to Use Riboflavin in Your Daily Routine

Want to make sure you’re getting enough? Try these simple habits:

1. Start your day with a glass of milk or a yogurt parfait topped with nuts.
2. Add a boiled egg or a slice of cheese to your breakfast.
3. Include a side of steamed broccoli or a spinach salad at lunch.
4. Snack on a handful of almonds or sunflower seeds.
5. If you eat cereal, choose a fortified brand and pair it with milk.

These tweaks add riboflavin without extra effort, and they also give you protein, calcium, and other nutrients.

If you’re vegetarian or vegan, focus on fortified plant milks, nutritional yeast, and leafy greens. Some people use riboflavin supplements, but most experts say food is the best source because it’s easier on the stomach.

Riboflavin is safe for most adults when taken in food amounts. High doses from supplements can cause bright yellow urine, which is harmless, but it’s best to stick to the recommended daily intake unless a doctor tells you otherwise.

People taking certain medications, like some anti‑cancer drugs, may need extra riboflavin, but always check with a healthcare professional before adding a supplement.

In short, riboflavin helps your body make energy, keeps skin and eyes healthy, and fights off oxidative stress. By eating a few riboflavin‑rich foods each day, you can support these functions without thinking too hard about it.

Got a favorite riboflavin‑rich recipe? Share it in the comments and help others boost their vitamin B2 intake the easy way.