This can be a reader-friendly overview of Riboflavin. For extra particulars, see our well being skilled reality sheet on Riboflavin.
What’s riboflavin and what does it do?
Riboflavin (additionally referred to as vitamin B2) is vital for the expansion, improvement, and performance of the cells in your physique. It additionally helps flip the meals you eat into the power you want.
How a lot riboflavin do I want?
The quantity of riboflavin you want is dependent upon your age and intercourse. Common every day advisable quantities are listed under in milligrams (mg).
|Life Stage||Beneficial Quantity|
|Beginning to six months||0.3 mg|
|Infants 7–12 months||0.4 mg|
|Kids 1–3 years||0.5 mg|
|Kids 4–8 years||0.6 mg|
|Kids 9–13 years||0.9 mg|
|Teen boys 14–18 years||1.3 mg|
|Teen ladies 14–18 years||1.0 mg|
|Pregnant teenagers and ladies||1.4 mg|
|Breastfeeding teenagers and ladies||1.6 mg|
What meals present riboflavin?
Riboflavin is discovered naturally in some meals and is added to many fortified meals. You will get advisable quantities of riboflavin by consuming a wide range of meals, together with the next:
- Eggs, organ meats (reminiscent of kidneys and liver), lean meats, and low-fat milk
- Inexperienced greens (reminiscent of asparagus, broccoli, and spinach)
- Fortified cereals, bread, and grain merchandise
What sorts of riboflavin dietary dietary supplements can be found?
Riboflavin is present in multivitamin/multimineral dietary supplements, in B-complex dietary dietary supplements, and in dietary supplements containing solely