Vitamin B2, also known as riboflavin, is a water-soluble vitamin that plays a key role in energy production and the metabolism of fats and other B vitamins. It also acts as an antioxidant.
Vitamin B2 plays a key role in energy production, metabolism, and the maintenance of healthy skin, eyes, and nerve function. It also acts as an antioxidant, helping to protect cells from damage caused by free radicals. Riboflavin is important for overall growth and development, as well as the production of red blood cells.
The recommended dietary allowance (RDA) of vitamin B2 varies based on age, sex as well as between country recommendations. Generally for adults it is suggested to consume around 1.1 - 1.5 mg per day. However, to assess your individual needs, consult a healthcare professional.
Vitamin B2 (riboflavin) is essential for energy production. It also plays a crucial role in supporting the function of antioxidants, maintaining healthy skin and vision, and promoting growth and red blood cell production.
There are no known health risks associated with consuming vitamin B2 (riboflavin) from natural food sources. However, consuming high doses of riboflavin supplements may cause urine to turn a bright yellow color and, in extreme cases, cause liver damage. It's always best to consult with a healthcare professional before taking any supplements.
Riboflavin is generally considered safe and non-toxic, as it is a water-soluble vitamin, meaning any excess is typically excreted in urine. However, extremely high doses of riboflavin from supplements could potentially cause some side effects, such as sensitivity to light. It's recommended to consume riboflavin within the recommended dietary allowance (RDA) unless otherwise directed by a healthcare professional.
Low levels of vitamin B2 (riboflavin) can cause symptoms such as cracked lips, inflammation of the skin, and even anemia. To remedy low riboflavin levels, consider adding foods rich in this vitamin to your diet, such as lean meat, milk, eggs, green vegetables, and fortified cereals. If necessary, consult a healthcare professional for guidance on supplementation.
Vegans can get their vitamin B2 intake from various plant-based sources such as almonds, sesame seeds, spinach, mushrooms, and fortified foods like nutritional yeast and plant-based milk.
Nutritional yeast
Type: Food
Vitamin B2
62.00mg per 100 grams
Vegan krējums
Type: Recipe
Vitamin B2
18.40mg per 100 grams
Caviar, dark roe of sturgeon
Type: Food
Fish dishes -> Fish products
Vitamin B2
9.00mg per 100 grams
Beef, liver, cooked, pan-fried
Type: Food
Meat dishes -> Offal dishes
Vitamin B2
4.59mg per 100 grams
Liver, reindeer
Type: Food
Meat dishes -> Offal dishes
Vitamin B2
4.20mg per 100 grams
Lamb, liver, cooked, braised
Type: Food
Meat dishes -> Offal dishes
Vitamin B2
4.03mg per 100 grams
Roasted liver
Type: Dish
Meat dishes -> Offal dishes
Vitamin B2
3.72mg per 100 grams
Lamb, liver, raw
Type: Food
Meat dishes -> Offal dishes
Vitamin B2
3.63mg per 100 grams
Cranberry, dried, cranberry powder
Type: Food
Snacks -> Nuts, seeds and dried fruits
Vitamin B2
3.50mg per 100 grams
Beef, liver, cooked, braised
Type: Food
Meat dishes -> Offal dishes
Vitamin B2
3.43mg per 100 grams
Beef, liver, cooked, pan-fried
Type: Food
Meat dishes -> Offal dishes
Vitamin B2
3.43mg per 100 grams
Liver, boiled, without salt
Type: Dish
Meat dishes -> Offal dishes
Vitamin B2
3.21mg per 100 grams
Liver, boiled, salt
Type: Dish
Meat dishes -> Offal dishes
Vitamin B2
3.19mg per 100 grams
Veal, liver, cooked, pan-fried
Type: Food
Meat dishes -> Offal dishes
Vitamin B2
3.06mg per 100 grams
Liver, average
Type: Food
Meat dishes -> Offal dishes
Vitamin B2
3.00mg per 100 grams
Beef, kidneys, cooked, simmered
Type: Food
Meat dishes -> Offal dishes
Vitamin B2
2.97mg per 100 grams
Veal, liver, cooked, braised
Type: Food
Meat dishes -> Offal dishes
Vitamin B2
2.86mg per 100 grams
Liver steak, breaded, fried
Type: Dish
Meat dishes -> Offal dishes
Vitamin B2
2.86mg per 100 grams
Beef, kidneys, raw
Type: Food
Meat dishes -> Offal dishes
Vitamin B2
2.84mg per 100 grams
Kidney, boiled, salt
Type: Dish
Meat dishes -> Offal dishes
Vitamin B2
2.77mg per 100 grams
Liver, pork
Type: Food
Meat dishes -> Offal dishes
Vitamin B2
2.69mg per 100 grams
Liver, beef
Type: Food
Meat dishes -> Offal dishes
Vitamin B2
2.67mg per 100 grams
Kidney
Type: Food
Meat dishes -> Offal dishes
Vitamin B2
2.60mg per 100 grams
Kidney, fried with wheat flour
Type: Dish
Meat dishes -> Offal dishes
Vitamin B2
2.59mg per 100 grams
Kvinojas salāti
Type: Recipe
Vitamin B2
2.56mg per 100 grams
Breakfast cereal, rice-wheat flakes, kelloggs special k strawberry & chocolate
Type: Dish
Cereals and cereal products -> Breakfast cereals
Vitamin B2
2.50mg per 100 grams
Egg white powder, for food industry
Type: Food
Egg dishes -> Egg
Vitamin B2
2.50mg per 100 grams
Liver, chicken
Type: Food
Meat dishes -> Offal dishes
Vitamin B2
2.46mg per 100 grams
Veal, liver, raw
Type: Food
Meat dishes -> Offal dishes
Vitamin B2
2.44mg per 100 grams
Whey powder. for food industry
Type: Food
Miscellaneous -> Miscellaneous ingredients
Vitamin B2
2.40mg per 100 grams
Parsley, dried
Type: Food
Miscellaneous -> Spices
Vitamin B2
2.38mg per 100 grams
Chicken, liver, cooked, pan-fried
Type: Food
Meat dishes -> Offal dishes
Vitamin B2
2.31mg per 100 grams
Lamb, kidneys, raw
Type: Food
Meat dishes -> Offal dishes
Vitamin B2
2.24mg per 100 grams
Reindeer liver steak
Type: Dish
Meat dishes -> Offal dishes
Vitamin B2
2.23mg per 100 grams
Pork, liver, cooked, braised
Type: Food
Meat dishes -> Offal dishes
Vitamin B2
2.20mg per 100 grams
Milk powder, fat-free milk
Type: Food
Miscellaneous -> Miscellaneous ingredients
Vitamin B2
2.18mg per 100 grams
Milk powder, fat-free milk, low-lactose, 5 ug added vitamin d
Type: Food
Miscellaneous -> Miscellaneous ingredients
Vitamin B2
2.18mg per 100 grams
Milk powder, fat-free milk, lactose-free, 5 ug added vitamin d
Type: Food
Miscellaneous -> Miscellaneous ingredients
Vitamin B2
2.18mg per 100 grams
Milk powder, fat-free milk, 5 ug added vitamin d
Type: Food
Miscellaneous -> Miscellaneous ingredients
Vitamin B2
2.18mg per 100 grams
Milk powder, fat-free milk, low-lactose
Type: Food
Miscellaneous -> Miscellaneous ingredients
Vitamin B2
2.18mg per 100 grams
Milk powder, fat-free milk, lactose-free
Type: Food
Miscellaneous -> Miscellaneous ingredients
Vitamin B2
2.18mg per 100 grams
Lamb, kidneys, cooked, braised
Type: Food
Meat dishes -> Offal dishes
Vitamin B2
2.07mg per 100 grams
Baking yeast, fresh
Type: Food
Miscellaneous -> Miscellaneous ingredients
Vitamin B2
2.00mg per 100 grams
Breakfast cereal, flakes and fibre, naturally gluten-free, vitamins, semper
Type: Dish
Cereals and cereal products -> Breakfast cereals
Vitamin B2
2.00mg per 100 grams
Breakfast cereal, naturally gluten-free, average, added vitamins, semper
Type: Dish
Cereals and cereal products -> Breakfast cereals
Vitamin B2
2.00mg per 100 grams
Chicken, liver, cooked, simmered
Type: Food
Meat dishes -> Offal dishes
Vitamin B2
1.99mg per 100 grams
Veal, kidneys, cooked, braised
Type: Food
Meat dishes -> Offal dishes
Vitamin B2
1.99mg per 100 grams
Veal, kidneys, raw
Type: Food
Meat dishes -> Offal dishes
Vitamin B2
1.90mg per 100 grams
Meal replacement, energy bar, vitamins, average
Type: Food
Products for special nutritional use -> Meal replacements
Vitamin B2
1.80mg per 100 grams
Vegan saldā krējuma mērcīte
Type: Recipe
Vitamin B2
1.72mg per 100 grams
What you eat matters.