Riboflavin
Supports energy production, cell growth, and normal development.
Why it matters
Riboflavin helps break down food and supports energy production, cell growth, and normal development. It also helps other vitamins do their jobs.
- Helps release energy from food.
- Supports growth and normal cell function.
- Contributes to the metabolism of other nutrients.
If intake is too low
Riboflavin deficiency often shows up in the mouth, skin, and eyes. It can also contribute to anemia.
- Cracks at the corners of the mouth and a sore throat.
- Swollen tongue and skin rash.
- Eye discomfort or anemia when deficiency persists.
If intake is too high
No harmful effects from high riboflavin intake have been established, and no upper limit is set.
- No established upper limit.
- No consistent toxicity pattern in healthy people.
- Bright yellow urine after supplements is expected and usually harmless.
No adult upper limit established
No tolerable upper intake level has been set because adverse effects from excess riboflavin have not been established.
Common food sources
Riboflavin shows up in dairy foods, eggs, meats, and many fortified grain products.
- Milk, yogurt, and eggs
- Lean meats and mushrooms
- Fortified cereals and enriched grain products
Who may need closer attention
Low intake is most likely when food variety is poor or fortified foods and dairy are limited.
- People with very limited food variety
- Some vegans if fortified foods are low and supplement intake is inconsistent
- Anyone with malabsorption or multiple B-vitamin gaps
Use extra caution if
Small details change the risk picture with nutrients more than most people expect.
You have very limited food variety or a condition that affects nutrient absorption. Riboflavin deficiency is more about under-intake than excess.
Supplement and label notes
Useful context when this nutrient shows up across more than one product.
- Riboflavin is frequently bundled into B-complex and energy-support supplements.
- Bright yellow urine after taking riboflavin is common and usually harmless.
- The bigger question is usually whether you need a separate B-complex at all, not whether you need more riboflavin specifically.
Daily Value targets in SuppMap
These are the same label-style Daily Value targets used in the app.
Official references
These pages were used to draft the summaries on this guide.
Educational only. These pages are not a diagnosis or a substitute for personal medical care.
More guides
Keep moving through the rest of the Daily Value chart from here.