Riboflavin (B2)

Riboflavin has many functions in the body and works together with other important B vitamins. It’s a water-soluble vitamin and should be eaten every day.

Where can I get it?

It’s found in milk and dairy products, meat (especially liver*), and eggs. Dark green leafy vegetables and yeast extract (like Marmite) also contain riboflavin and fortified breakfast cereals can be a good source.

*Pregnant women should avoid eating liver because it contains high amounts of vitamin A.

How much should I eat?

Riboflavin deficiency is quite rare in this country, although it’s sometimes seen in elderly people and tends to go alongside a lack of other B vitamins.

Someone suffering from a deficiency may have cracks or sores at the side of the mouth, sore lips, itchy or sticky eyes and greasy, irritated skin around the nose, cheek and forehead. A long term lack of riboflavin can even cause anaemia, because of its role in iron absorption.

There’s no evidence that eating a lot of riboflavin causes any damage - any extra that is eaten and not needed leaves the body in your wee.

The recommended daily intake is around 1.2mg (pregnant and breastfeeding women should eat more). A two-egg mushroom omelette provides about half that amount; a glass of semi-skimmed milk gives about a third of your recommended daily intake.

What does it do?

Riboflavin has many functions – it promotes normal growth and helps produce red blood cells. It’s involved in keeping your skin, eyes, nervous system and mucous membranes in good shape. (Mucous membranes are the thin, moist linings inside the body where it comes into contact with the air, like the eyelids, nose, mouth and lungs.)

Riboflavin also works with antioxidants, helps your body to use folic acid (particularly important for women who are thinking of becoming pregnant as helps to prevent birth defects like spina bifida) and is thought to help with iron absorption (needed for healthy red blood cells).