Riboflavin (vitamin B2) is a vitamin in the vitamin B complex. It is needed to help break down carbohydrates, fats, and proteins to be used by the body.
Common sources of riboflavin include:
- Meats (especially liver and kidney) and fish.
- Milk, cheese, and eggs.
- Green leafy vegetables.
- Whole grains and legumes.
The recommended dietary allowance (RDA) for riboflavin is 1.3 mg for adult men and 1.1 mg for adult women. If you are pregnant, you need 1.4 mg a day. If you are breastfeeding, you need 1.6 mg a day.
Insufficient riboflavin in the diet (which is very uncommon) can lead to health problems, including cracked skin around the lips and in the mouth, skin itching, trembling, sluggishness, dizziness, and clouding of the lens of the eye (cataract).