What it does in the body
- Electron transport chain component (FAD in Complex II / succinate dehydrogenase)
- Fatty acid beta-oxidation cofactor
- Glutathione reductase cofactor (antioxidant defense)
- Conversion of vitamin B6, niacin, and folate to active forms
- Methylenetetrahydrofolate reductase (MTHFR) cofactor
How much you need (Daily Value)
| Group | Recommended | Source |
|---|---|---|
| Adult male | 1.3 mg | NIH/IOM |
| Adult female | 1.1 mg | NIH/IOM |
| Pregnancy | 1.4 mg | WHO/IOM |
| Children | 0.5-0.9 mg (ages 1-13) | WHO |
| Older adults | 1.3 mg (male), 1.1 mg (female) | NIH |
Richest food sources
| Food | Amount | Where |
|---|---|---|
| Beef liver | 2.76 mg per 100g | global |
| Yogurt (plain) | 0.28 mg per 100g | global |
| Milk (whole) | 0.18 mg per 100ml | global |
| Almonds | 1.01 mg per 100g | Mediterranean/Americas |
| Eggs | 0.46 mg per 100g | global |
| Mushrooms (crimini) | 0.49 mg per 100g | global |
| Tempeh | 0.36 mg per 100g | Southeast Asia |
| Fortified cereals | 0.6-2.3 mg per serving | Americas/Europe |
In our food database, per 100 g
Highest among our free foods — open the Food Explorer to compare.
If you don't get enough
Mild: Sore throat, angular cheilitis (cracking at corners of mouth), mild glossitis
Moderate: Magenta tongue (glossitis), seborrheic dermatitis (especially nasolabial folds), normocytic anemia, photophobia
Severe: Peripheral neuropathy, impaired iron utilization causing severe anemia, secondary deficiencies of B6, niacin, and folate
Time to onset: Symptoms develop within 3-8 weeks of inadequate intake
Too much
Upper limit: No established UL; absorption is limited and excess is excreted in urine (causing bright yellow fluorescence)
No known toxicity. High-dose oral riboflavin causes bright yellow urine — this is harmless.
How well you absorb it
Maximum ~27 mg absorbed per single oral dose; absorption is carrier-mediated and saturatable
Helped by: Consuming with food (slows transit, improves absorption), Bile salts, Adequate thyroid function
Hindered by: Alcohol, Tricyclic antidepressants, Probenecid, UV light (riboflavin is photosensitive)
Cooking & storage
Riboflavin is heat-stable but extremely photosensitive. Milk stored in clear glass bottles can lose 50-70% of riboflavin in hours from sunlight exposure. Opaque containers protect riboflavin. Boiling causes moderate leaching losses.
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