This information has been reviewed and adapted for use in South Carolina by Janis G. Hunter, HGIC Nutrition Specialist, and Katherine L. Cason, Professor, State Program Leader for Food Safety and Nutrition, Clemson University. (New 07/07.)
Riboflavin, a water-soluble B vitamin, also is known as vitamin B2. We need riboflavin to use the fats, carbohydrates, and proteins in the foods we eat. It helps us use these nutrients for energy in our bodies. In addition, riboflavin is needed to properly use other vitamins-niacin, folate, and vitamin B6.
|mg = milligrams
Source: adapted from the Dietary Reference Intakes series, National Academies Press. Copyright 1997, 1998, 2000, 2001, 2002, 2004, by the National Academies of Sciences.
|6 months-1 year||0.4|
|14 years and over||1.3|
|19 years and over||1.1|
Milk and milk products are good sources of riboflavin. It also is found in whole grains, meat, eggs and mushrooms. Green leafy vegetables and nuts provide smaller amounts.
Riboflavin is one of the four vitamins added to enriched grain products such as enriched flour. The other vitamins added to enriched grains are thiamin, niacin, and folic acid.
Enriched breads and cereals contain riboflavin. Look for the word "riboflavin" in the ingredient list on the label to see if it has been added.
INGREDIENTS: Enriched semolina (iron, thiamin mononitrate, folic acid, riboflavin, niacin), tomato, beet and spinach powders, …
|Food||Riboflavin (mg per serving)|
mg = milligrams
|yogurt, 8 oz.||0.5|
|milk, 1 cup||0.4|
|ready-to-eat cereal, 1 cup||0.4|
|egg, cooked, 1 large||0.3|
|pork chop, cooked, 3 oz.||0.3|
|mushrooms, cooked, ½ cup||0.2|
|cottage cheese, ½ cup||0.2|
Riboflavin is easily destroyed when exposed to light. Therefore, milk stored in glass and exposed to light loses much of its riboflavin content. Opaque plastic jugs and paper cartons protect the riboflavin in milk. Only small amounts are lost in cooking.
Most people get plenty of riboflavin in their diets, because it is found in a variety of foods. A deficiency occurs only when the diet is very poor and lacks many nutrients.
A lack of riboflavin causes sores in the mouth, cracks and redness at the corners of the mouth, and inflammation of the tongue. It also can affect the body's use of other vitamins.
Since most people get enough riboflavin in their diets, supplements usually are not needed. Most multivitamin supplements contain riboflavin.
Research has not found problems from consuming too much riboflavin from food or supplements. However, it is not necessary to take a supplement that contains more than 100 to 150% of the Daily Value for riboflavin.
The Family and Consumer Sciences (FCS) agent at your county Extension office may have more written information and nutrition classes for you to attend. Also, your doctor, health care provider, or a registered dietitian (RD) can provide reliable information.
Reliable nutrition information may be found on the Internet at the following sites:
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This information is supplied with the understanding that no discrimination is intended and no endorsement by the Clemson University Cooperative Extension Service is implied. All recommendations are for South Carolina conditions and may not apply to other areas. Use pesticides only according to the directions on the label. All recommendations for pesticide use are for South Carolina only and were legal at the time of publication, but the status of registration and use patterns are subject to change by action of state and federal regulatory agencies. Follow all directions, precautions and restrictions that are listed.