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Riboflavin (B2)
Last Updated on Sunday, 28 February 2010 21:06
Riboflavin plays a critical role in the body’s energy production and helps protect cells from oxygen damage. The highest concentrations o f riboflavin are found in the liver, kidneys and heart.
Symptoms of riboflavin deficiency include sensitivity to light and burning and itching around the eyes. Cracking of the skin around the mouth and peeling of the skin, particularly around the nose, are also signs your body needs more riboflavin.
Recommended Intakes
The Food & Nutrition Board at the Institute of the National Academies established recommended dietary allowances for riboflavin for children and adults. They are listed below in milligrams (mg) per day.
Age | Males (mg/day) | Females(mg/day) | Pregnant(mg/day) | Lactating(mg/day) |
| 0-6 months | 0.3 | 0.3 | N/A | N/A |
| 7-12 months | 0.4 | 0.4 | N/A | N/A |
| 1-3 years | 0.5 | 0.5 | N/A | N/A |
| 4-8 years | 0.6 | 0.6 | N/A | N/A |
| 9-13 years | 0.9 | 0.9 | N/A | N/A |
| 14-18 years | 1.3 | 1.0 | 1.4 | 1.6 |
| 19+ years | 1.3 | 1.1 | 1.4 | 1.6 |
Sources of Riboflavin (B1)
| Food | Measure | Milligrams (mg) |
| Turkey | 1 cup | 2.179 |
| Cereal- Kellogg's All-Bran | 3/4 cup | 1.711 |
| Cereal- Kellogg's Total Corn Flakes | 1 1/3 cup | 1.711 |
| Cereal- Total Raisin Bran | 1 cup | 1.7 |
| Chicken | 1 cup | 1.283 |
| Duck | 1/2 duck | 1.039 |
| Milk (canned, evaporated w/ Vitamin D, w/out Vitamin A) | 1 cup | 0.796 |
| Wheat flour, white, bread, enriched | 1 cup | 0.701 |
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