By Reed Mangels, PhD, RD

Riboflavin, also known as vitamin B2, is an essential vitamin that plays important roles throughout our bodies where it supports the growth, development and function of body cells. It also is involved in turning the food we eat into energy to power our activities and in fat and protein metabolism. We need to get adequate amounts of riboflavin from foods and/or supplements to stay healthy.

The Recommended Dietary Allowance (RDA) for riboflavin is:

Birth to 6 months: 0.3 milligrams/day (this is the Adequate Intake rather than the RDA)

7-12 months: 0.4 milligrams/day (this is the Adequate Intake rather than the RDA)

1-3 years: 0.5 milligrams/day

4-8 years: 0.6 milligrams per day

9-13 years: 0.9 milligrams/day

14-18 years: 1.3 milligrams/day (male); 1 milligram/day (female)

19 years and older: 1.3 milligrams/day (male); 1.1 milligrams/day (female)

Pregnancy: 1.4 milligrams/day

Lactation: 1.6 milligrams/day

Many whole plant foods supply us with riboflavin.

12 Good Sources of Riboflavin for Vegans

1. Nutritional yeast, fortified, 9 milligrams of riboflavin in 2 heaping Tablespoons (varies by brand; check the product’s label)
2. Vegan breakfast cereals fortified with 100% of the Daily Value for riboflavin, 1.3 milligrams of riboflavin in a serving
3. Kale, 0.5 milligrams of riboflavin in 1 cup cooked
4. Fortified plant milk, 0.4 milligrams of riboflavin in 1 cup (varies by brand; check the product’s label)
5. Spinach, 0.4 milligrams of riboflavin in 1 cup cooked
6. Tempeh, 0.4 milligrams of riboflavin in a 3.5-ounce serving
7. Almonds, dry roasted or almond butter, 0.3 milligrams of riboflavin in 2 Tablespoons
8. Green peas, 0.2 milligrams of riboflavin in 1 cup
9. Collards, 0.2 milligrams of riboflavin in 1 cup, cooked
10. Quinoa, 0.2 milligrams of riboflavin in 1 cup, cooked
11. Edamame, 0.2 milligrams of riboflavin in 1 cup, cooked
12. Apple, 0.2 milligrams of riboflavin in 1 large apple

7 Fun Facts About Riboflavin

1. Riboflavin is a water-soluble vitamin so when foods are boiled in a large amount of water and the cooking liquid is discarded, much of the riboflavin in the food is lost. Steaming or microwaving foods helps to minimize riboflavin losses.
2. Very little riboflavin is stored in our bodies. When we take in more riboflavin than we need, either we don’t absorb the excess amount, or it is excreted in urine
3. Riboflavin is stable to heat which means that it is not lost when foods are cooked (except in the cooking water). In contrast, riboflavin is not stable when it is exposed to light so foods that supply riboflavin such as dairy milk and fortified plant milks are generally sold in opaque containers.
4. Riboflavin deficiency is very rare in the United States. Signs of a riboflavin deficiency include cracks or sores at the corner of the mouth and swollen and cracked lips. A riboflavin deficiency is diagnosed by testing blood and urine.
5. When whole grains are refined, B vitamins, including riboflavin, are removed. Some B vitamins, including riboflavin, are added back when grains are enriched. This should be indicated on the product label.
6. Riboflavin has a yellow color, so it is usually not added to enriched white rice because the yellow tinge is considered unattractive (1).
7. There is some evidence that riboflavin supplements can reduce the frequency and intensity of migraine headaches in adults and children. Some, but not all, of the few small studies conducted to date have found evidence of a beneficial effect of riboflavin supplements on migraine headaches in adults and children (2).

References

1. Mangels R, Messina V, Messina M. The Dietitian’s Guide to Vegetarian Diets, 4^th ed. Burlington, MA: Jones & Bartlett Learning; 2023.
2. Holland S, Silberstein SD, Freitag F, et al. Evidence-based guideline update: NSAIDs and other complementary treatments for episodic migraine prevention in adults: report of the Quality Standards Subcommittee of the American Academy of Neurology and the American Headache Society. Neurology. 2012;78:1346-1353.

To read more about riboflavin see Riboflavin Fact Sheet for Consumers (from National Institutes of Health; contains vegan and nonvegan sources of riboflavin)

The contents of this website and our other publications, including Vegetarian Journal and Vegan Journal, are not intended to provide personal medical advice. Medical advice should be obtained from a qualified health professional. We often depend on product and ingredient information from company statements. It is impossible to be 100% sure about a statement, info can change, people have different views, and mistakes can be made. Please use your best judgment about whether a product is suitable for you. To be sure, do further research or confirmation on your own.