Vitamin B2 (riboflavin)

Riboflavin helps keep skin, eyes and the nervous system healthy and helps the body release energy from the food we eat. The RNI for riboflavin is 1.3mg a day for men and 1.1mg a day for women (NHS Choices, 2015a). Riboflavin cannot be stored in the body, so you need it in your diet every day. If you take supplements, do not take too much, because this might be harmful. The government say that 40mg or less a day of riboflavin supplements is unlikely to cause any harm (NHS Choices, 2015a). 

Food (100g) Vitamin B2 (riboflavin) (mg)
RNI: 1.1mg/day for women and 1.3mg/day for men
Yeast extract 11.90
Tesco Malth Wheats, Sainsbury's Wholegrain Malties or Waitrose Malted Wheats 1.20
Almonds 0.75
Wheatgerm 0.72
Mushrooms, fried in corn oil 0.34
Lentil, green/brown, dried, boiled 0.27
Avocado 0.18
Sesame seeds and tahini 0.17
Apricots, ready-to-eat  0.16
Wheatgerm bread 0.11

Table 9.0 The vitamin B2 (riboflavin) content of selected foods.

Source: FSA, 2002

Table 9.0 shows the riboflavin content of 100g portions of selected foods. You should be able to get all the riboflavin you need by eating a varied and balanced diet. Yeast extract is considered to be an exceptionally rich source. UV light can destroy riboflavin, so ideally these foods should be kept out of direct sunlight.