Water-soluble vitamins
Vitamin B2 (Riboflavin)
Energy metabolism
Cofactor for FAD/FMN; cellular energy production.
What Vitamin B2 (Riboflavin) does
Riboflavin is the precursor to FAD and FMN, flavin coenzymes that drive a large fraction of redox reactions in mitochondrial electron transport, fatty-acid oxidation, and glutathione regeneration. Deficiency rarely occurs in isolation — it tends to come bundled with broader B-complex undernutrition. Excess riboflavin is excreted unchanged in urine, producing the bright-yellow color B-complex users notice; this is harmless.
Food sources of Vitamin B2 (Riboflavin)
Approximate Vitamin B2 (Riboflavin) content per serving. Whole-food intake counts toward your daily total alongside any supplemental dose.
| Food | Serving | Vitamin B2 (Riboflavin) |
|---|---|---|
| Beef liver (cooked) | 3 oz | 2.9 mg |
| Fortified cereal | 1 cup | 0.5–1.7 mg |
| Greek yogurt | 1 cup | 0.5 mg |
| Cooked salmon | 3 oz | 0.5 mg |
| Cooked spinach | 1 cup | 0.4 mg |
| Almonds | 1 oz | 0.3 mg |
Signs of Vitamin B2 (Riboflavin) deficiency
- ●Cracking and inflammation at the corners of the mouth (angular cheilitis)
- ●Smooth, magenta-colored tongue (glossitis)
- ●Sore throat and cracked lips
- ●Sebborheic dermatitis around the nose and ears
Who needs more Vitamin B2 (Riboflavin)
Groups and situations where Vitamin B2 (Riboflavin) requirements rise or status commonly runs low:
- ●Vegan diets without fortified foods (riboflavin is concentrated in dairy and animal foods)
- ●Anorexia nervosa or other prolonged low-energy intakes
- ●Hereditary riboflavin transporter defects
- ●Migraine prophylaxis: 400 mg/day has clinical-trial support — well above the RDA
How Vitamin B2 (Riboflavin) appears on labels
Supplement labels list Vitamin B2 (Riboflavin) under several names depending on the chemical form used. Any of these on an ingredients panel counts toward your Vitamin B2 (Riboflavin) intake:
- riboflavin
- vitamin b2
- vitamin b-2
- riboflavin 5'-phosphate
- r5p
Best supplements for Vitamin B2 (Riboflavin)
Top-scoring supplements in our catalog that list Vitamin B2 (Riboflavin) on the label. Each product is graded on Formulate's ingredient-level rubric — dose accuracy, form, transparency, and third-party testing.
Deep dive
For mechanism of action, dosing protocols, evidence grade, and interaction warnings on Vitamin B2 (Riboflavin), see the full encyclopedia entry:
Riboflavin (Vitamin B2) encyclopedia entry →Conditions where Vitamin B2 (Riboflavin) has evidence
Vitamin B2 (Riboflavin) appears on the supplement list for the following condition pages — each links to the full evidence summary, dose, and lifestyle context.
Frequently asked questions
What is the daily target for Vitamin B2 (Riboflavin)?
What foods are highest in Vitamin B2 (Riboflavin)?
What are the signs of Vitamin B2 (Riboflavin) deficiency?
Who is most at risk for low Vitamin B2 (Riboflavin)?
Related water-soluble vitamins
Track your full intake
Formulate's free web app aggregates Vitamin B2 (Riboflavin) (and ~40 other nutrients) across every supplement in your stack — flagging underdoses, overlaps, and upper-limit overshoots in one view.
Track your intake free →Medical disclaimer. This page is educational and does not replace advice from a qualified healthcare provider. Targets and upper limits are general adult reference values; individual needs vary by age, sex, pregnancy status, and clinical context.