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Riboflavin Requirements and Dietary Sources

Vitamin Guide

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Updated February 05, 2014

dry beans and riboflavin

Dry beans are rich in riboflavin.

Sanja Gjenero

Riboflavin, or vitamin B-2, is a member of the water-soluble family of B-Complex vitamins. It's required for glucose metabolism so your body can produce energy from carbohydrates, normal red blood cell production and general body growth. Deficiency is rare.

Daily Requirements

Males

1 to 3 years: 0.5 milligrams per day
4 to 8 years: 0.6 milligrams per day
9 to 13 years: 0.9 milligrams per day
14 + years: 1.3 milligrams per day

Females

1 to 3 years: 0.5 milligrams per day
4 to 8 years: 0.6 milligrams per day
9 to 13 years: 0.9 milligrams per day
14 to 18 years: 1.0 milligrams per day
18+ years: 1.1 milligrams per day

Riboflavin is found naturally in lean meats, eggs, leafy green vegetables, nuts, legumes, fortified breads and cereals, milk and dairy products. It's sensitive to light, so foods rich in riboflavin should not be stored in clear containers.

Riboflavin intake is usually adequate in a normal diet so supplementation should not be necessary.

Also Known As: vitamin B-2

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