Sources of Vitamin B2

Vitamin B2, or riboflavin, is one of the water-soluble B complex vitamins. Riboflavin helps the body more efficiently use the carbohydrates, fats and proteins eaten every day. Vitamin B2 is found in a wide variety of common foods, making deficiency uncommon in healthy adults. Supplements and fortified food sources are also commonly available.

Vitamin B2

Vitamin B2 is a water-soluble vitamin, meaning it is not stored in the body and must be regularly obtained from dietary sources. Along with the other B complex vitamins, it helps metabolize food more efficiently into energy the body can use. Vitamin B2 also assists in the production of red blood cells and steroids, absorption of dietary iron and maintaining healthy skin, eyes and nervous system, according to the Foods Standard Agency of the U.K.

Requirements

The recommended daily allowance of vitamin B2 varies slightly with age and gender, ranging from 1.1 to 1.3 mg per day for healthy adults, according to MayoClinic.com. Most people on a healthy diet obtain sufficient amounts of vitamin B2, but some groups such as the elderly and people with alcohol dependency may be at risk for inadequate intake. Signs of deficiency include weakness, sore throat, swollen tongue, sores or irritation around the corners of the mouth, skin rash and anemia.

Animal Sources

Vitamin B2 is present in small amounts in a wide variety of animal and plant food sources, according to the Linus Pauling Institute. Milk, other dairy products, eggs, fish, poultry, meats and liver are good sources of riboflavin. The vitamin is sensitive to light, and milk in clear containers should be kept out of direct light to prevent rapid destruction of the contained riboflavin.

Vegan Sources

Many vegetables can be a good source of vitamin B2, including spinach, broccoli, asparagus, soybeans and wild rice. Almonds, yogurt, mushrooms, whole grains and wheat germ also supply vitamin B2. In addition, most breads, flours and cereals in the U.S. are fortified with vitamin B2 along with thiamin, niacin and iron.

Vitamin B2

Vitamin B2 deficiency is uncommon, but a poor diet, advanced age or alcohol dependency can result in the need for supplementation. Vitamin B2 is included in most multivitamins, and is best absorbed if taken between meals. The University of Maryland Medical Center generally recommends a multivitamin that contains between 100 and 300 percent of the recommended daily allowance of essential vitamins. If higher supplemental doses are considered, a health care practitioner should be consulted regarding possible side effects and drug interactions.