Vitamin B2 (Riboflavin)

Why do you need riboflavin?
Riboflavin helps to releases energy, especially from fat and protein. It is involved in antioxidant activity being a cofactor of many enzymes.It is required for metabolism of other vitamins like Vitamin B6, niacin and Vitamin K.

What are the sources of riboflavin?
Milk and dairy products, liver, lean meats, dark green leafy vegetables, mushrooms, fish (eg mackerel), eggs are good sources of riboflavin.

How much riboflavin do you need?
Riboflavin is a water soluble vitamin thus it dissolves in water and is not stored,which means we need a continuous supply of Riboflavin in our diets. Water-soluble vitamins are easily destroyed or washed out during food storage or preparation. Proper storage and preparation of food can minimize their losses

Age/Life Stage

Males(mg/d)

Females(mg/d)

Children

 

1-3 years

0.6

0.6

4-6 years

0.8

0.8

7-9 years

1.0

1.0

Adolescents

10-12 years

1.3

1.2

13-15 years

1.6

1.4

16-17 years

1.8

1.2

Adult sedentary

1.4

1.1

Pregnancy

NA

1.4

Lactation

NA

1.5

(ICMR, 2010)