Riboflavin (vitamin B2)
What it is and what it does
- Riboflavin (vitamin B2) is one of the water-soluble B vitamins. (NIH Office of Dietary Supplements. Riboflavin Fact Sheet for Health Professionals (updated 2022-05-11))
- It is part of two coenzymes, FMN and FAD. (NIH Office of Dietary Supplements. Riboflavin Fact Sheet for Health Professionals (updated 2022-05-11))
- Riboflavin helps turn food into energy. (NIH Office of Dietary Supplements. Riboflavin Fact Sheet for Consumers (updated 2022-05-11))
- Its coenzymes are important for energy production, cell function, growth and development, and metabolism of fats, drugs and steroids. (NIH Office of Dietary Supplements. Riboflavin Fact Sheet for Health Professionals (updated 2022-05-11))
- Riboflavin is needed to convert tryptophan to niacin and to activate vitamin B6. (NIH Office of Dietary Supplements. Riboflavin Fact Sheet for Health Professionals (updated 2022-05-11))
Why it matters
- Riboflavin deficiency can cause skin disorders, sores at the corners of the mouth, swollen and cracked lips, hair loss and sore throat. (NIH Office of Dietary Supplements. Riboflavin Fact Sheet for Consumers (updated 2022-05-11))
- Severe, long-term deficiency causes anaemia and cataracts. (NIH Office of Dietary Supplements. Riboflavin Fact Sheet for Consumers (updated 2022-05-11))
- People short of riboflavin usually lack other nutrients too. (NIH Office of Dietary Supplements. Riboflavin Fact Sheet for Health Professionals (updated 2022-05-11))
- Too much: riboflavin has not been shown to cause harm (ICMR-NIN 2020 lists no TUL). (NIH Office of Dietary Supplements. Riboflavin Fact Sheet for Consumers (updated 2022-05-11))
General information, not medical advice — for your own needs, ask a doctor or dietitian.
How much is needed
| Who | Amount | What the figure is | Whose figure |
|---|---|---|---|
| Adult man, sedentary work | 2.0 mg/day | recommended dietary allowance | ICMR-NIN 2020 |
| Adult woman, sedentary work | 1.9 mg/day | recommended dietary allowance | ICMR-NIN 2020 |
| Pregnant woman | 2.7 mg/day | recommended dietary allowance | ICMR-NIN 2020 |
Sources: ICMR-NIN Nutrient Requirements for Indians 2020, as given by FSSAI (Direction of 2 Aug 2021)
In every millet and pseudo-cereal, per 100 g raw
| Grain | Amount | Source |
|---|---|---|
| Kuttu (buckwheat) | 0.425 mg | USDA FDC 170286 |
| Proso millet | 0.29 mg | USDA FDC 169702 |
| Teff | 0.27 mg | USDA FDC 169747 |
| Quinoa | 0.22 mg | IFCT A009 |
| Bajra (pearl millet) | 0.2 mg | IFCT A003 |
| Kodo millet | 0.2 mg | IFCT A017 |
| Ragi (finger millet) | 0.17 mg | IFCT A010 |
| Jowar (sorghum) | 0.14 mg | IFCT A005 |
| Foxtail millet | 0.11 mg | NIN 2007 via ICAR-IIMR |
| Fonio | 0.1 mg | FAO WAFCT 2019 |
| Barnyard millet | 0.1 mg | NIN 2007 via ICAR-IIMR |
| Little millet | 0.05 mg | IFCT A016 |
| Rajgira (amaranth) | 0.04 mg | IFCT A002 |
Each grain has ONE source, named on its page: IFCT = Indian Food Composition Tables 2017 (ICMR-NIN) with its food code; USDA FDC; FAO WAFCT 2019; NIN 2007 via ICAR-IIMR. Values exactly as printed, not converted — tables differ in method, so compare within a source. Published values for the grain, not a laboratory test of our packs.
Absorption and food
- The body absorbs little riboflavin from a single dose above about 27 mg. (NIH Office of Dietary Supplements. Riboflavin Fact Sheet for Health Professionals (updated 2022-05-11))
- Light (ultraviolet and visible) quickly destroys riboflavin. (NIH Office of Dietary Supplements. Riboflavin Fact Sheet for Health Professionals (updated 2022-05-11))
- B-complex vitamins (and vitamin C) are sensitive to heat and air, so drying, cooking and processing can reduce them. (ICMR-NIN. Dietary Guidelines for Indians 2024)
- Food-group averages per 100 g raw (ICMR-NIN): milk products 387.5 ug, pulses 158.8 ug, millets 155.6 ug, nuts 140.0 ug, green leafy vegetables 127.7 ug riboflavin. Group averages only. (ICMR-NIN. Dietary Guidelines for Indians 2024)