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Vitamin B2 (Riboflavin)
By WLR Dietitian
How much you need each day:
1.1mg for adult women
1.3mg
for adult men
Why you need it:
Vitamin B2 helps to release the energy
from carbohydrates, fats and proteins. Its also necessary for
growth and is needed for healthy eyes, skin, hair and nails.
Because this vitamin forms part of the enzymes that are needed
for energy metabolism, you may need more if you are using up
lots of energy.
Good food sources:
Milk, cheese, yoghurt, eggs, meats and offal
are among the best sources of this vitamin, but fortified
breakfast cereals, almonds, yeast extract and green leafy
vegetables also contain some.
Too little:
The main problems of deficiency include poor growth, poor
wound healing and skin, eye and mouth problems such as watery
bloodshot eyes, flaky and dry skin, chapped lips and a sore
tongue. Almost one in ten men and women have vitamin B2
intakes below the LRNI, rising to 15% of 19-24 year old women.
Top tip:
Oral contraceptives can affect your needs for
riboflavin so you may want to see your doctor for advice.
Meanwhile, alcohol reduces the absorption of riboflavin from
the digestive tract yet another good reason to limit the
amount you drink!
How to get enough:
Food
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Vitamin B2 Content (mg)
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300ml semi-skimmed milk
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0.5
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150g grilled lean rump steak
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0.5
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30g fruit n fibre
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0.4
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50g almonds
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0.4
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150g pot low-fat fruit yoghurt
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0.3
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1 poached egg
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0.2
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