One of the eight B vitamins is vitamin B2, aka riboflavin. All B vitamins aid the body’s ability to transform food (carbohydrates) into the fuel (glucose) needed to produce energy. These B vitamins, also known as B-complex vitamins, aid in the body’s processing of proteins and fats. Learn more about riboflavin foods and their functions. 

Riboflavin is a crucial part of co-enzymes, which are necessary for cell development, generating energy, and breaking down drugs, steroids, and fats. A high intake of riboflavin, typically from supplements, can cause urine to turn bright yellow. 

Riboflavin food sources list

Riboflavin Foods are rich in meat and fortified foods and are available in nuts and green vegetables. 

What foods provide riboflavin?

  • Milk from cows
  • Yogurt and cheese
  • Eggs
  • Beef and pork 
  • Meats from organs (beef liver)
  • Breast of chicken
  • Salmon
  • Cereal and bread fortified
  • Almonds
  • Spinach
  • Beef liver 

Riboflavin benefits

Riboflavin is necessary for skin, digestive tract lining, blood cell development, and brain function. It is most commonly used to treat migraine, high levels of homocysteine in the blood, and riboflavin deficiency.

Riboflavin function

Coenzymes involved in cell growth, energy production, and the breakdown of fats, steroids, and medications all contain riboflavin as a crucial component.

  • Most riboflavin is used immediately rather than stored, and the excess is discarded via urine.
  • A high intake of riboflavin (as dietary supplements) can cause urine to turn bright yellow.

The majority of healthy individuals who consume a well-balanced diet have enough riboflavin. Due to poor diet, the elderly and alcoholics might be at risk for riboflavin deficiency. Riboflavin deficiency symptoms include:

  • Fatigue
  • Growth has slowed.
  • Digestive issues.
  • Cracks and sores around the mouth’s corners.
  • Magenta-colored tongue swelling.
  • Tired eyes.
  • Throat swelling and discomfort.
  • Light sensitivity.

Riboflavin deficiency 

If you do not include vitamin B2-rich foods in your diet, you risk getting a deficiency. Anyone who consumes a poor diet is at risk of vitamin B2 deficiency. A person deficient in B2 is likely to have a deficiency in other vitamins too.

In general, there are two types of B2 deficiency:


This deficiency occurs when a person’s diet is deficient in vitamin B2-rich foods. Such as milk, animal products, and fortified cereals. 


This deficiency occurs for reasons other than poor diet. It happens when the intestines are unable to absorb the nutrient, the body is unable to use it, or the vitamin gets excreted too quickly. 

  • Chronic diarrhea 
  • Liver disorders 
  • Hemodialysis
  • Chronic alcoholism

Riboflavin symptoms 

Riboflavin deficiency symptoms can vary. People usually appear pale and have painful cracks in the corners of their mouths and on their lips. The mouth and tongue feel pain, and the tongue may turn magenta.

Riboflavin levels in food and supplements are not toxic. The gut absorbs it only in small amounts at a time. Excess riboflavin gets passed out through urine. As a result, there is no tolerable upper Intake Level for riboflavin.

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Ashley completed her degree with nutrition as her major. She loves sharing her knowledge with others and playing with words. After struggling for almost a year to find a job that could make her feel lively, she ended up as a freelance writer. Ashley writes health-related blogs and articles. She makes sure that her works always stand unique and are useful for everyone. Ashley is also a YouTuber who shares health-related videos. She knows the value of the right information and how it can be beneficial to others. Therefore, her only motto is to provide accurate information. If Ashley sounds like that neighbor who you can ask for health tips, take a look at her works.