Energy production
Riboflavin is part of coenzymes used in cellular energy reactions.
Vitamin B2
VitaminVitamin B2, or riboflavin, helps your body turn food into energy and supports normal cell function.
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What it is
What Is Vitamin B2?
Vitamin B2, or riboflavin, helps your body turn food into energy and supports normal cell function.
You do not need to memorize a nutrient chart. The useful part is knowing where it shows up in food, roughly how much you need, and what that can look like on an actual plate.
What the body uses it for
What Vitamin B2 Actually Does
Cell growth
It contributes to normal growth, development, and cellular function.
Nutrient metabolism
Riboflavin helps enzymes metabolize fats, proteins, and carbohydrates.
Redox reactions
Its coenzyme forms participate in oxidation-reduction reactions throughout the body.
How much you need
How Much Do You Need?
Recommended amounts depend on the nutrient, age, sex, and life stage. Some compounds do not have an established Dietary Reference Intake.
Use the authoritative source below for the current RDA, AI, upper limit, or other guidance that applies to Vitamin B2.
See current intake guidance →Food sources
Where Vitamin B2 Shows Up in Food
You do not need to memorize this list. These are everyday examples of foods that can contribute Vitamin B2. Amounts can change with serving size, variety, preparation, and fortification.
Milk and yogurt
Eggs
Almonds
Mushrooms
Fortified grains
Food composition reference: USDA FoodData Central.
Make it useful
What Does That Look Like on a Plate?
Knowing what is in your food is useful. Knowing what to do with it is better. Pick a food. Find a recipe. See what you already have. Plan the meal. Buy what is missing. Then go eat food.
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A little context matters
When More Isn't Better
No tolerable upper intake level has been established for riboflavin because adverse effects from high intakes have not been well documented.
Food and supplements are not the same thing. Supplements can deliver much larger doses. Medications, pregnancy, kidney or liver function, allergies, and other health circumstances can change what is appropriate.
Evidence & trusted sources
Where This Information Comes From
NIH Office of Dietary Supplements – RiboflavinPrimary nutrient reference
USDA FoodData CentralFood composition and nutrient data
Evidence last reviewed: October 2026
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