What is Vitamin B2 or Riboflavin?
Vitamin B2, also known as riboflavin, is a water-soluble vitamin that is essential for the body. It is involved in many important bodily functions, including:
- Energy production
- Cell growth and repair
- Metabolism of carbohydrates, fats, and proteins
- Production of red blood cells
- Function of the nervous system and immune system
- Vision
Vitamin B2 is found in many foods, including:
- Dairy products, such as milk, cheese, and yogurt
- Eggs
- Meat, poultry, and fish
- Green leafy vegetables, such as spinach and broccoli
- Whole grains, such as bread, pasta, and rice
- Fortified foods, such as cereals and breads
A deficiency in vitamin B2 can lead to a condition called ariboflavinosis. Ariboflavinosis is characterized by symptoms such as:
- Fatigue
- Soreness of the tongue
- Cracks at the corners of the mouth
- Light sensitivity
- Pale skin
- Blurred vision
Most people get enough vitamin B2 from their diet. However, some people may be at risk of deficiency, including:
- People who eat a poor diet
- People with alcoholism
- People with certain medical conditions, such as celiac disease or Crohn’s disease
- People who are taking certain medications, such as isoniazid
If you are taking a vitamin B2 supplement, it is important to talk to your doctor to make sure you are taking the right dose.
Here are some tips for getting enough vitamin B2 without taking too much:
- Eat a healthy diet that includes plenty of dairy products, eggs, meat, poultry, fish, green leafy vegetables, whole grains, and fortified foods.
- Check the table below to find and grow the varieties containing close to or over 20% Vitamin B2 and add them to your meals.
- Talk to your doctor about taking a vitamin B2 supplement.
How Much Vitamin B2 Do You Need?
Below are the values of Vitamin B2 recommended by NIH based on life stage.
| Life Stage | Recommended Amount |
|---|---|
| Birth to 6 months | 0.3 mg |
| Infants 7–12 months | 0.4 mg |
| Children 1–3 years | 0.5 mg |
| Children 4–8 years | 0.6 mg |
| Children 9–13 years | 0.9 mg |
| Teen boys 14–18 years | 1.3 mg |
| Teen girls 14–18 years | 1.0 mg |
| Men | 1.3 mg |
| Women | 1.1 mg |
| Pregnant teens and women | 1.4 mg |
| Breastfeeding teens and women | 1.6 mg |
Can You Take Too Much Vitamin B2?
It is unlikely that you can take too much vitamin B2 from food. The body absorbs only the amount of vitamin B2 that it needs, and any excess is excreted in the urine.
The tolerable upper intake level (UL) for vitamin B2 is 100 milligrams (mg) per day for adults. This means that taking less than 100 mg of vitamin B2 per day is unlikely to cause any harm.
However, it is important to note that the UL is based on the assumption that you are getting enough of all other vitamins and minerals.
Vitamin B2 in Microgreens by Variety
These values are based on 100 grams of microgreens. Much more than you would eat of any one variety per meal. Be sure to remember the purpose of this course and the values presented.
Vitamin B2 %DV per 100-grams
| Microgreens Variety | Daily Value by % per 100-grams |
|---|---|
| NR = | No data from reliable source |
| Amaranth | 12% |
| Arugula | 8% |
| Basil | 12% |
| Beet | 17% |
| Bok Choy | 5% |
| Borage | 10% |
| Broccoli | 9% |
| Brussel Sprouts | 7% |
| Buckwheat | 15% |
| Cabbage | 7% |
| Carrot | 5% |
| Cauliflower | 5% |
| Celery | 4% |
| Chervil | 1% |
| Chives, Garlic | 9% |
| Cilantro | 12% |
| Cress, Upland | 20% |
| Dill* | 23% |
| Endive | 6% |
| Fennel* | 2% |
| Fenugreek* | 2% |
| Kale | 27% |
| Kohlrabi | 12% |
| Leek | 2% |
| Lettuce | 6% |
| Lovage | Reported to have. |
| Mustard | 8% |
| Nasturtium* | 9% |
| Onions | 1% |
| Parsley | 8% |
| Pea | 10% |
| Radish | 6% |
| Shungiku* | 3% |
| Sorrel | 8% |
| Spinach | 15% |
| Sunflower | 20% |
| Swiss Chard | 7% |
| Tat Soi | 5% |
| Tokyo Bekana | NR |
| Turnip* | 8% |
Calculate the %DV based on Your Serving Size
You can use the calculator below to estimate the %DV of Vitamin B2 based on your average serving size. If you weighed your microgreens in ounces, you can use the first row to calculate the weight in grams and then enter that value into the lower calculator.
For More Information on Vitamin B2
Click here for more information on Vitamin B2 from the National Institute of Health.
