Riboflavin: what it does and which foods have it
Riboflavin, vitamin B2, is a water-soluble B vitamin found in eggs, dairy, lean meats and organ meats. Yogurt, milk, beef, clams and almonds are good sources. Adults need 1.1 to 1.3 mg a day. The body absorbs about 95% from food, up to about 27 mg at a time.
What it does
Riboflavin is one of the water-soluble B vitamins, naturally present in some foods and added to others. (NIH)
Where you find it in food
Foods that are particularly rich in riboflavin include eggs, organ meats, lean meats and milk. (NIH)
| Food | Serving | Amount | % daily value | Servings to reach the daily value |
|---|---|---|---|---|
 Yogurt |
1 cup | 0.6 mg | 46% | 2.2 |
 Milk |
1 cup | 0.5 mg | 38% | 2.6 |
 Beef |
3 ounces | 0.4 mg | 31% | 3.2 |
 Clams |
3 ounces | 0.4 mg | 31% | 3.2 |
 Almonds |
1 ounce | 0.3 mg | 23% | 4.3 |
Amounts are from the NIH Office of Dietary Supplements food table. "Servings to reach the daily value" is the daily value (1.3 mg) divided by the amount per serving.
How much you absorb
- About 95% of riboflavin from food is bioavailable, up to a maximum of about 27 mg per meal or dose; the body absorbs little beyond that. (NIH)
Food, and where an IV fits
Food comes first. Most people get what they need from a varied diet, and a nutrient in food comes with fiber, protein and everything else the food carries.
An IV takes a different route. It delivers a nutrient straight into the bloodstream, so none of it depends on absorption in the gut. That can matter for people who absorb less, and your provider decides whether it is appropriate for you.
Riboflavin (B2) is part of the B-complex in Reset, Immunity, Performance, Longevity, Radiance and Rebuild.
Who tends to run low
The NIH lists these groups among those more likely to fall short:
- Vegetarian athletes
- People who are vegan or consume little milk
- Pregnant and breastfeeding women
A lab panel ordered by your provider can show your own levels. See lab testing before IV therapy.
Questions about riboflavin, answered in full
Sources
Want an IV today?
Call or text 385-521-5237. We'll find your time, send your intake right away, and your nurse practitioner reviews it before your visit.
Mon–Sat, 8 a.m.–8 p.m. · Sunday by request.
General education, not medical advice.
Supports general wellness. Not a substitute for medical care. Individual results vary. Every client is cleared by a licensed provider before a first service.