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Vitamin B2 Foods -- Food Sources Rich In Vitamin B2!

Updated on March 24, 2012

Foods That Contain Vitamin B2

Looking for foods high / rich in vitamin B2?

Vitamin B2 is a water-soluble vitamin also known as riboflavin. It is part of the B complex group and supports vision and skin health.

Vitamin B2 assists in releasing energy from our food so that it can be used by the body. So, which food sources contain vitamin B2 - naturally?

Foods With Vitamin B2 - Dairy Products!

Dairy products like milk, cheese, yogurt, egg yolks, etc...are a great source of Vitamin B2.

Milk is naturally packed full of essential nutrients including Vitamin B2.

You can get nearly 30% of your daily riboflavin Vitamin B2 requirement from one (250mL) glass of milk.

Other Foods Rich In Vitamin B2

Mushrooms, brewer's yeast, leafy green vegetables, and whole grain cereals are also great natural food sources of Vitamin B2.

High levels of vitamin B2 are also found in almonds, organ meats, wild rice, soybeans, spinach and poultry.

Why You May Need More Vitamin B2

A deficiency or excess of a single B vitamin may cause problems in the metabolism of other B group vitamins.

You may need more if you have an excessive intake of coffee, alcohol, tea or sugar. Cigarette smoking and stress tax the body too.

Malabsorption disorders may call for the need of extra vitamin B2 and if you are anaemic - deficiency of vitamin B2 may interfere with proper iron metabolism.

Vitamin B2 is very stable and it takes a lot to destroy it. It has been proven to relieve bloating. Boiling water does leach it out of the food and into the water, but it still doesn't destroy it. You can use this water in soups, gravies etc.

However food containing vitamin B2 should be stored away from direct sunlight to avoid vitamin B2 loss.

Vitamin B2 - The Benefits

Vitamin B2 is necessary for energy production and is a precursor to coenzymes involved in the growth and repair of skin and tissue. It is also necessary for the formation of pigments essential to vision.

Vitamin B2 may be beneficial for burns, injuries, fever, diabetes, tuberculosis, hypothyroidism, alcoholism, sickle-cell anemia, light sensitivity, cataracts, carpal tunnel syndrome.

A clinical trial found that vitamin B2 can reduce the duration and frequency of migraine attacks.

If you believe you are not getting enough Vitamin B2 get some pills. This product is free of common food allergies.

Vitamin B2 Deficiency & Supplement

Are you vitamin B2 deficient?

Symptoms to look out for include sore mouth and throat, swollen cracked lips (cheilosis) painful red tongue (glossitis), inflammation at the corner of the mouth (angular stomatitis), burning and itching eyes with inflamed eyelids and sensitivity to light, skin rash, low white blood cells and platelets and anemia.

If you have these types of symptoms, you are likely suffering from a deficiency in Vitamin B2. Get 100% all natural supplement.

Vitamin B2 Dosage

Recommended Dosage of Vitamin B2:

Adults (over 19 years): 1-1.7 mg daily

Pregnancy:1.5 mg daily

Breastfeeding: 1.7 mg daily

Children over 7 years: 1.3-1.9 mg daily

Children under 7 years: 400 mcg - 1.1 mg daily

Are you getting enough of Vitamin B2? Was this page helpful? Know of any other Vitamin B2 food sources...?

Vitamin B2 Foods - Your Turn!

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      anonymous 5 years ago

      tulos foods good for girls

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      anonymous 6 years ago

      thanks to provide information ,my vision is not proper, i also checked my eyes to doctor but i do not want to use spake . so kindly sugees me dight

    • profile image

      anonymous 6 years ago

      very informative

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      anonymous 6 years ago

      thank you so much for this article .. this will help me a lot .. God bless you

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      JoeyTroy 6 years ago

      I wanted to first thank everyone for your thoughts and it has been unbelievably helpful. It's great to see that people will take the time even after their issue has been fixed to share that knowledge with others. Sincerely thank you and I'm going out tomorrow and picking up some vitamin B2.

      I did have 1 question. How long did after taking the 200mg's of B2 did it take until you were able to see changes and relief? Also, how long do I take the 200mg's of B2 until switching over to the 100mg's? Thank you all again and have Happy holidays.

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      anonymous 6 years ago

      @anonymous: Are you absolutely SURE 200mg was recommended because 100% of you recommended UK daily amount of B2 is 1.6mg. So 200mg is a huge /scary amount?

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      anonymous 6 years ago

      Thank you! Fantastically informative! I am going to sort this NOW. It explains SO much!

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      anonymous 8 years ago

      Your body needs the RDA the function. The problem is, only a small percentage of the B2 that is ingested actually makes it to your system.

      I have had a serious B2 deficiency over the last few years. Red, swollen eyes, cracked lips, skin problems.

      I was told to take 200mg of B2 twice per day until my skin improved, then 100MG per day once good.

      All of my problems have gone away, it's amazing. Too bad all my old doctors didn't even address the CAUSES of these problems, they would only address the symptoms.

    • margin-strategies profile image

      margin-strategies 9 years ago

      Yes Jeff. Above should be the bare minimum dosage.

    • raswook profile image

      Jeff Wendland 9 years ago from Kalamazoo, MI

      I see your recommended dosage. It looks like you are using the FDA's recommended dose. In my opinion, we need much more than that and that the RDA is the bare minimum that we need to function.