PurposeRiboflavin has a broad range activities related to
the conversion of nutrients into energy, making other
vitaminsandmineralsavailable to the body, and act-
ing as an antioxidant to remove of free radicals from
cells.DescriptionWithout riboflavin, much of the food people eat
could not be converted into energy. To produce energy,
the body breaks downcarbohydrates(starches and
sugars) andfatsinto smaller units (glucose) that are
then ‘‘burned’’ (oxidized) by cells to produce the
energy they need to function. Riboflavin does not
break down carbohydrates by itself. Instead, it joins
with compounds called flavins that control the path-
way that produces energy from food. Other vitamins
such as B 1 also are involved in this process. Riboflavin
is especially important in supplying energy to musclesduring physical activity and to the heart, which needs a
continuous supply of energy.
When the body burns nutrients, free radicals are
formed as a waste product of oxidation. Free radicals
are highly reactive molecules that can damage cell
membranes and DNA (genetic material). The damage
that free radicals cause to cells is believed to play a role
in the development of certain diseases, especiallycan-
cer. Riboflavin is an antioxidant. It binds to certain
free radicals to neutralize them and remove them from
the body so that they do not cause damage.
Riboflavin also plays a role in the way the body
usesvitamin B 6 ,niacin, folic acid, ironm andzinc.
It helps convert vitamin B 6 into its active form and is
a necessary part of the chemical reactions that allow
niacin to be used by the body. In the absence of ribo-
flavin, lessironis absorbed from the intestines and the
production of hemoglobin, the iron-containing mole-
cule in red blood cells transports oxygen around the
body, is depressed.Normal riboflavin requirements
The United States Institute of Medicine (IOM) of
the National Academy of Sciences has developed val-
ues calledDietary Reference Intakes(DRIs) for vita-
mins and minerals. The DRIs consist of three sets of
numbers. The Recommended Dietary Allowance
(RDA) defines the average daily amount of the
nutrient needed to meet the health needs of 97–98%
of the population. The Adequate Intake (AI) is an
estimate set when there is not enough information to
determine an RDA. The Tolerable Upper Intake Level
(UL) is the average maximum amount that can be
taken daily without risking negative side effects. The
DRIs are calculated for children, adult men, adult
women, pregnant women, andbreastfeedingwomen.
The IOM has not set RDAs for riboflavin in
children under one year old because of incomplete
scientific information. Instead, it has set AI levels for
this age group. No UL levels have been set for any age
group because no negative (toxic) side effects have
been found with large doses of riboflavin. RDAs for
riboflavin measured in micrograms (mg).
The following are the RDAs and AIs for ribofla-
vin for healthy individuals:
children birth–6 months: AI 0.3 mg
children 7–12 months: AI 0.4 mg
children 1–3 years: RDA 0.5 mg
children 4–8 years: RDA 0.6 mg
children 9–13 years: RDA 0.9 mg
boys 14–18 years: RDA 1.3 mgRiboflavinRecommended
Dietary Allowance
Age (mg/day)
Children 0–6 mos. 0.3 (AI)
Children 7–12 mos. 0.4
Children 1–3 yrs. 0.5
Children 4–8 yrs. 0.6
Children 9–13 yrs. 0.9
Boys 14–18 yrs. 1.3
Girls 14–18 yrs. 1.0
Men 19 yrs. 1.3
Women 19 yrs. 1.1
Pregnant women 1.4
Breastfeeding women 1.6
Riboflavin
Food (mg)
Yogurt, low fat, 1 cup 0.52
Milk, 2%, 1 cup 0.40
Tempeh, cooked, 4 oz. 0.40
Beef tenderloin, broiled, 4 oz. 0.35
Milk, nonfat, 1 cup 0.34
Egg, boiled, 1 large 0.27
Almonds, roasted, 1 oz. 0.24
Spinach, cooked, ½ cup 0.21
Chicken, dark meat, roasted, 3 oz. 0.18
Salmon, broiled, 3 oz. 0.13
Asparagus, cooked, ½ cup 0.11
Chicken, light meat, roasted, 3 oz. 0.10
Broccoli, steamed, ½ cup 0.09
Bread, white, enriched, 1 slice 0.09
Bread, whole wheat, 1 slice 0.07
AI Adequate Intake
mg milligram(Illustration by GGS Information Services/Thomson Gale.)Riboflavin