Vitamin B2 is a water-soluble vitamin and one of 8 members of B-Complex.

Vitamin B2 is also known as Riboflavin.

It has many important roles in your body other than providing you energy. Carbohydrates, Fats, Protein are the main source of energy in your body.

Vitamin B2 is a micro-nutrient, that means it is required for your body to do some vital functions, but in little quantity as compared to other nutrients.

But your body can’t produce itself, so you need to outsource it. You can take Riboflavin through foods.

This article is dedicated to letting you know all major sources of Vitamin B2 or Riboflavin and other important information related to it.

Natural Sources of vitamin b2( Riboflavin) With available quantity.

list of all sources of vitamin b2 or riboflavin


Foods Vitamin B2
Dairy products
Milk 0.16
Yogurt 0.17
American 0.43
Cheddar 0.46
Cottage 0.28
Ice cream 0.21
Asparagus 0.18
Broccoli 0.20
Cabbage 0.06
Carrots 0.06
Cauliflower 0.08
Corn 0.06
Lima beans 0.10
Potatoes 0.04
Spinach 0.14
Tomatoes 0.04
Liver, beef 3.50
Beef 0.24
Chicken 0.19
Lamb 0.22
Pork 0.27
Ham, cured 0.19
Wheat, whole 0.11
Rye 0.08
Oatmeal 0.02
Rice 0.01
Apples 0.01
Bananas 0.04
Oranges 0.03
Peaches 0.04
Strawberries 0.07
Eggs 0.30



best source of riboflavin beef liver


Above charts clearly, suggest that best sources of vitamin b2 is Beef Liver.

American, Cheddar, Cottage, Ice cream, Eggs, Pork, Lamb and Beef are the good sources of vitamin b2.

If you eat proper food with measurement, you don’t need to expenses money on the supplement for vitamin or minerals. Nature has given you all those nutrients in available foods, which are required for living a healthy life.

Above mentioned foods are natural sources of riboflavin(Vit-B2). Fortunately, you can get it paying little amount.

Also, read about:

Riboflavin or vitamin b2 tablet 

What are the benefits of vitamin b2?

Vitamin b2 is a water-soluble vitamin and member of B Complex. It plays very important role in your body. Let’s know it briefly.

  • Riboflavin plays a crucial role in breaking down of nutrients like fats, proteins and mainly carbohydrates. Therefore it helps maintain our system’s energy supply.
  • This nutrient converts carbohydrates into a compound called adenosine triphosphate (aka ATP). This ATP is formed from the food we consume and it produces the required energy that our system needs on a daily basis. ATP is also crucial for storing much precious energy in our muscles. Moreover, it also allows oxygen to be properly used by our body.
  • Riboflavin has been shown to be used for the development and proper functioning of our skin, blood cells, our digestive tract’s lining as well as other vital organs that are crucial for our existence.
  • It is also very important for our eye’s overall health. Researchers have shown that riboflavin is required to protect an essential antioxidant present in the eye called glutathione. More studies have also reported that a person taking a riboflavin-rich diet lowers the risk of manifesting cataracts by a significant much. It’s advised to take supplements containing both vitamin B2 and B3 for preventing of cataracts.
  • A healthy level of riboflavin also leads to a proper leveling of certain chemicals, vitamins, and minerals in our bloodstream. For instance levels of vitamin B6 and B9 (folate) can be changed and altered by riboflavin. Studies have shown that riboflavin also plays a crucial role in the processing of iron. Research has also shown that without a proper intake of riboflavin, it increases the chance of a person to develop anemia (which is in turn caused by the deficiency of iron). Homocysteine levels in the blood have also been shown to reduce after regular intake of this vitamin.
  • This vitamin also plays a role in pregnancy and ensures a good and healthy pregnancy. According to studies lower level of riboflavin in the bloodstream may lead to a condition called “preeclampsia” in which the mother suffers from high blood pressure in late pregnancy.
  • Riboflavin has also been shown to be effective in improving the condition of a patient suffering from migraines. Studies have shown that higher dosages of this vitamin led to fewer migraines in the patient.

Above mentioned Vitamin B2 Benefits are established so far by the medical fraternity. Still, research is going on we may expect some more amazing outcome related to it.

Basics question arises now, how much vitamin b2 or riboflavin is needed for getting optimal health daily?

RDA( Recommended Daily Allowance-Normal)

Men- 1.7 mg*

Women-1.3 mg*


You have read the major sources and benefits of vitamin b2.

You also have also idea now, it is useless to expense money on a readymade supplement when natural foods have so many nutrients available with it.