Vitamin
Vitamin B2 (Riboflavin)
Central to energy production and to recycling other nutrients, including B6, folate and iron. It also supports healthy skin and eyes.
Women: 1.1 mg/dayMen: 1.3 mg/day
Best food sources
Fruit
- Avocado (small amounts)
Vegetables
- Mushrooms
- Spinach
- Asparagus
- Broccoli
Other plant foods
- Almonds
- Mushrooms
- Spinach
- Tempeh
- Quinoa
- Fortified plant milks
- Nutritional yeast
Animal foods
- Milk
- Yogurt
- Cheese
- Eggs
- Beef
- Salmon
How much is in a serving
- 1 cup 2% milk: about 0.5 mg
- 1 oz almonds: about 0.3 mg
- 1 cup sliced mushrooms: about 0.3 mg
- 1 large egg: about 0.2 mg
Deficiency signs
Cracked corners of the mouth, sore tongue, and sensitivity to light. Uncommon on its own; usually appears with other B-vitamin shortfalls. Vegans who avoid fortified foods should watch it.
These signs overlap with many other conditions. A blood test through your doctor is the only way to confirm a deficiency; do not start high-dose supplements on a guess.
Absorption and interactions
- Destroyed by light, which is why milk is sold in opaque cartons.
- Needed to activate vitamin B6 and to convert tryptophan to niacin.
Meal ideas
- Mushroom and spinach omelette
- Almond and oat overnight porridge
- Tempeh stir-fry
- Greek yogurt with berries
Planner meals richest in Vitamin B2
Per serving, from the meal planner’s library. Percentages use the average adult reference intake.
- Barley risotto with mushrooms and peas1.6 mg · 133%
- Tofu and mushroom scramble with greens1.1 mg · 93%
- Fortified cereal with soy milk and berries1.1 mg · 90%
- Cheese, spinach and mushroom omelette1 mg · 84%
- Turmeric tofu scramble with spinach1 mg · 83%
- Spinach and mushroom omelette1 mg · 81%