What is vitamin B2?

Vitamin B2 (also known as riboflavin) is a water-soluble nutrient that’s naturally present in some foods, added to some food products, and available as a dietary supplement. Vitamin B2 plays a key role in the growth of cells, energy production, and processing fats, steroids, and medication.

Bacteria in your gut can produce small amounts of vitamin B2, but not enough to meet dietary needs. Most of the vitamin B2 in your body is used immediately and not stored.

Vitamin B2 benefits

  • Converts food into energy
  • Promotes cell growth
  • Breaks down fats, steroids, and medications

How much vitamin B2 do you need per day?

  • Adult Women: 1.1 mg
  • Adult Men: 1.3 mg
  • Pregnant/Breastfeeding Women: 1.6 mg

Natural sources of vitamin B2

  • Eggs
  • Organ meats (such as kidneys and liver)
  • Lean beef and pork
  • Chicken
  • Salmon
  • Dairy milk
  • Yogurt
  • Cheese
  • Eggs
  • Mushrooms
  • Spinach
  • Vitamin-fortified cereals, bread, and grain products

Learn about vitamin B2 deficiency symptoms.

Further reading: National Institutes of Health (1), (2)