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Daily Requirement of Vitamin B2 (Riboflavin):

The Dietary Reference Intake (DRI), or daily requirement, for Vitamin B2 (Riboflavin) is as follows:

0.3 mg/day for children 0-6 months
0.4 mg/day for children 7-12 months
0.5 mg/day for children 1-3 years
0.6 mg/day for children 4-8 years
0.9 mg/day for children 9-13 years
1.3 mg/day for males 14 and older
1.0 mg/day for females 14-18
1.1 mg/day for females 19 and older

During pregnancy, the DRI is increased to 1.4 mg/day, and during lactation, 1.6 mg/day.

Dietary Sources of Vitamin B2 (Riboflavin):

Vitamin B2 remains stable when it is heated, however it will be leached into boiling water. Riboflavin in foods can be quickly destroyed by exposure to light, so foods that contain vitamin B2 should be stored in opaque containers, rather that glass or other clear containers that allow light in.

There are a wide variety of foods that contain vitamin B2. To ensure that you are getting sufficient amounts of riboflavin every day, be sure to include a vareity of the following foods that are good dietary sources of vitamin B2.

Meat Sources: Organ meats are particularly rich sources of riboflavin - especially liver, kidney, and heart. Also lean meats, like pork and chicken, are good sources of vitamin B2.

Vegetable Sources: Mushrooms, asparagus, broccoli, and dark-green leafy vegetables, like spinach, are good dietary sources.

Legume and Nut Sources: Nuts and legumes, particularly almonds and soybeans, or soy nuts, are excellent sources of vitamin B2.

Dairy Sources: Milk, cheese, and eggs are all good sources of riboflavin.

Grain Sources: Whole grains, and fortified products, such as enriched flour and fortified cereals can be good sources of riboflavin.

More Information:

Vitamin B2 (Riboflavin) Overview

Vitamin B2 (Riboflavin) Benefits, Functions, Signs of Deficiency