Riboflavin (B2)
Riboflavin (vitamin B2) is a water-soluble vitamin central to energy production as part of the coenzymes FAD and FMN. The adult RDA is 1.3 mg for men and 1.1 mg for women. Deficiency causes cracked lips, sore throat, and inflammation of the mouth and tongue.
- Unit
- mg
- RDA (adult)
- 1.3 mg
- Functions
- Coenzyme (FAD/FMN) in energy production and redox reactions, Metabolism of fats, drugs, and steroids, Supporting antioxidant glutathione recycling, Activating vitamins B6 and folate
- Food sources
- Milk, Eggs, Almonds, Lean meat, Fortified cereals, Mushrooms, Spinach
- Deficiency
- Ariboflavinosis: cracks at the mouth corners, sore throat, inflamed tongue, and skin disorders.
Richest foods
| Beef Liver, Cooked | Protein | 3.4 mg |
| Almonds, Raw | Nuts & seeds | 1.1 mg |
| Egg, Hard-Boiled | Egg | 0.5 mg |
| Egg, Fried | Egg | 0.5 mg |
| Egg, Poached | Egg | 0.5 mg |
| Egg, Whole, Raw | Egg | 0.5 mg |
| Egg White, Raw | Egg | 0.4 mg |
| Egg, Scrambled | Egg | 0.4 mg |
| Oat Milk, Unsweetened | Beverage | 0.4 mg |
| Omelet, Plain | Egg | 0.4 mg |
| Skim Milk (Nonfat) | Dairy | 0.4 mg |
| Whole Milk (3.25% Milkfat) | Dairy | 0.4 mg |
Amount per food's listed serving.