Daily Requirement of Vitamin B2 (Riboflavin)
The Recommended Dietary Allowance (RDA) is a standardized measurement which indicates how much of various nutrients are required each day for various people. For vitamin B2 (riboflavin), the RDA is:
- 0.3 milligrams per day for infants 0-6 months old
- 0.4 milligrams per day for infants 7-12 months old
- 0.5 milligrams per day for children 1-3 years old
- 0.6 milligrams per day for children 4-8 years old
- 0.9 milligrams per day for children 9-13 years old
- 1.3 milligrams per day for males older than 13
- 1.0 milligrams per day for females aged 14-18
- 1.1 milligrams per day for females older than 18
Also, while pregnant, the RDA increases to 1.4 milligrams per day, and while nursing the RDA is 1.6 milligrams per day.
A vitamin B2 deficiency is rare, as this nutrient is widely available in a variety of food sources. However, a deficiency can occur in people who suffer from chronic liver disease, or people who abuse alcohol for a long period of time.
The RDA values are established by the National Academy of Sciences.
Good Dietary Sources of Vitamin B2 (Riboflavin)
Like many of the B vitamins, vitamin B2 can be found in a wide assortment of foods. B vitamins need to be obtained in sufficient amounts daily, so make sure you are getting enough by including a mix of the following foods that are good dietary sources of vitamin B2.
Please note that vitamin B2 remains stable and potent when heated. However, it does leach into water when boiled. Also, riboflavin contained in food can be rendered inert when exposed to light. So, riboflavin-rich foods, ideally, should be stored in containers that are opaque. Avoid using glass or clear plastic containers, as the food will be robbed of vitamin B2’s health benefits.
- Organ meats are among the best sources of vitamin B2. This includes meats like liver, kidney, and heart.
- Also many lean, white meats, such as pork and chicken, provide significant amounts of dietary riboflavin.
- Mushrooms are a good dietary source of riboflavin.
- Green vegetables, including asparagus and broccoli are also good sources.
- Dark-green, leafy vegetables, such as spinach and Swiss chard, are excellent vegetable sources of B2.
Nuts and Legumes
- Nuts are an excellent source of riboflavin. Especially almonds.
- Many legumes provide large amounts of vitamin B2. Soybeans and soy nuts are particularly high in riboflavin.
- Dairy sources, including milk, cheese, and eggs can be used to get more riboflavin in your diet.
- Fortified and enriched whole grains products, like flour and cereal, often contain large amounts of vitamin B2.