Nutrition Education| Vitamin B2 Riboflavin

Today we discuss our 2nd water-soluble B-vitamin, B2. We will briefly introduce Vitamin B2, lists Vitamin B2 food sources (mainly ingredients for smoothies), and highlight some additional interesting and important key notes.

Vitamin B2 Introduction

Vitamin B2 is also known as Riboflavin. Riboflavin has a break-down of 2 key component coenzymes named Flavin Mononucleotide (FMN) and Flavin Adenine Dinucleotide (FAD). FAD is needed to convert the amino acid tryptophan into niacin. FAD is also needed to convert Vitamin A Retinol into retinoic acid. Vitamin B2 is primarily absorbed in the small intestines. It plays a vital role in producing energy, fat metabolism, and cellular development & growth. People commonly supplement riboflavin to maintain healthy hair, nails, skin, and for its anti-aging properties.

Vitamin B2 Food Sources

For smoothies:

  • Yogurt, plain, fat free, 1 cup – 0.6 mg, 35% DV
  • Milk, 2% fat, 1 cup – 0.6 mg, 35% DV
  • (Vegan Friendly)Almonds, dry roasted, 1 ounce – 0.3 mg, 18%DV
  • (Vegan Friendly)Spinach, raw, 1 cup – 0.1 mg, 6% DV
  • (Vegan Friendly)Apple, with skin, 1 large – 0.1 mg, 6% DV

DV= Daily Values. The U.S. Food and Drug Administration (FDA) developed DVs to help consumers compare the nutrient contents of products within the context of a total diet.

Vitamin B2 Other Important Key Notes

When Vitamin B2 Riboflavin is taken in large quantities, the body does not typically absorb more than 27 mg in a single dose. It is also sensitive to light and is fluorescence under ultra violet light. Riboflavin may turn urine into a bright yellow color when taken as a supplement.


NIH Office of Dietary Supplements



Disclaimer: This blog post provides information that should not take the place of medical advice. We encourage you to talk to your healthcare provider about your interest in, questions about, or use of dietary supplements and what may be the best for your overall health.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.