Riboflavin is a type of B vitamin. It is water soluble, which means it is not stored in the body. You must replenish the vitamin every day.

Riboflavin (vitamin B2) works with the other B vitamins. It is important for body growth and red blood cell production and helps in releasing energy from carbohydrates.

Lean meats, eggs, legumes, nuts, green leafy vegetables, dairy products, and milk provide riboflavin in the diet. Breads and cereals are often fortified with riboflavin.

Because riboflavin is destroyed by exposure to light, foods with riboflavin should not be stored in glass containers that are exposed to light.

Deficiency of riboflavin is not common in the United States because this vitamin is plentiful in the food supply. Symptoms of significant deficiency syndromes include sore throat, swelling of mucous membranes, mouth or lip sores, anemia, and skin disorders.

Because riboflavin is a water-soluble vitamin, leftover amounts leave the body through the urine. There is no known poisoning from riboflavin.

Recommended daily allowances (RDAs) are defined as the daily levels of essential nutrients a persons needs. The best way to get the daily requirement of essential vitamins is to eat a balanced diet that contains a variety of foods from the food guide pyramid.

Specific recommendations for each nutrient depend on age, gender, and other factors (such as pregnancy). Ask your health care provider what is best for you.