In brief: Riboflavin, or vitamin B2, is part of the coenzymes FMN and FAD and is central to energy and cellular metabolism.[1]
How much is needed?
| Group | US NIH reference |
|---|---|
| Adult men | 1.3 mg/day |
| Adult women | 1.1 mg/day |
| Pregnancy | 1.4 mg/day |
| Breastfeeding | 1.6 mg/day |
German reference values may differ slightly depending on age.
Food sources
Dairy foods, eggs, meat, mushrooms, spinach and fortified grains contribute to intake. Fortified foods are particularly practical in a plant-based diet.
Deficiency
Marked deficiency is uncommon in industrialised countries and often occurs with other nutrient deficiencies. Cracks at the corners of the mouth are nonspecific. Mucosal changes are also nonspecific, and neither finding proves a B2 deficiency.
Do you need supplements?
Usually not with an adequate diet. Very high doses provide no proven extra energy boost when intake is adequate. Bright-yellow urine after supplements is explained by riboflavin itself and is not a quality marker.
FAQ
Is riboflavin vitamin B2?
Yes.
Which foods provide B2?
Dairy, eggs, meat, mushrooms and fortified grain foods are examples.
Does B2 give extra energy?
It is needed for metabolism, but extra amounts do not reliably boost performance when intake is adequate.
Is yellow urine dangerous?
Usually not after riboflavin supplements. Riboflavin is strongly yellow-fluorescent.
Conclusion
Vitamin B2 is essential and usually well supplied by a varied diet. Supplements should have a specific reason.
