Quick Tip: Riboflavin


Riboflavin (B2) helps break down fatty acids, helps with energy metabolism, participates in the removal of ammonia from the body, participates in oxidation-reduction reactions and is associated with antioxidant activity.

In Other Words

Riboflavin helps give you an energy boost and helps you stay looking younger and feeling healthier for a long time.

Recommended Daily Allowance

The recommended daily allowance for adults females aged 19 and up is 1.1 milligrams per day and 1.3 milligrams per day for men aged 19 and up. Pregnant women require 1.4 milligrams per day and lactating women should have 1.6 milligrams per day.

Dietary Sources

Sources of riboflavin are organ meats, mushrooms, cottage cheese, milk, milk drinks and yogurt. Exceptional sources are cooked beef liver, wheat bran flakes and chicken liver. Therefore, if you have a diverse diet of whole grains, lean meat and low-fat dairy you shouldn’t need a supplement.


Riboflavin is 95% bioavailable so the body can absorb large amounts from a single meal so deficiency is rare. Long term barbiturate use, excessive alcohol use, cancer, heart disease and diabetes can cause or worsen riboflavin deficiency. The first signs are in the mouth. A shiny, smooth, inflamed tongue, painful and sore mouth, cracking of the skin in the corners of the mouth and inflamed, split lips. Other symptoms include the clogging of the oil glands of the skin and anemia.

It’s important to keep the partying to a minimum if you want to stay healthy and attractive so it’s important to limit your alcohol use and maintain a healthy diet and exercise plan.


There is no reported or apparent risk of toxicity.












USDA.gov. United States Department of Agriculture, 27 Jan. 2012. Web. 27 Jan. 2012. <http://www.fns.usda.gov/tn/Resources/appendd.pdf&gt;.

Insel, Paul M., R. Elaine. Turner, and Don Ross. Nutrition. 3rd ed. Sudbury, MA: Jones and Bartlett, 2007. Print.


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