Vitamin B2 - What Does Vitamin B2 (Riboflavin) do for Kids?

Vitamin B2 (riboflavin) is a water-soluble, yellow-colored B-complex vitamin. Since it isn’t stored in the body, excess amounts exit through urine, requiring daily intake for proper body function. (1)

Vitamin B2 is essential for energy production as a key part of the coenzymes flavin adenine dinucleotide (FAD) and flavin mononucleotide (FAM). It helps manage migraines, supports eye health by preventing cataracts, reduces blood homocysteine levels, and may aid in Autism Spectrum Disorder symptom management.

Riboflavin has no known risks since excess is excreted in urine. Deficiency may cause anemia, skin issues, low energy, and neurological problems. It’s found in meat, dairy, eggs, leafy greens, and fortified foods, with supplements available for those with dietary restrictions or picky eaters. (2)

How Does Riboflavin Function in Your Child’s Body?

About 90% of dietary riboflavin is in the form of FAD, with the rest as esters and glycosides. It’s mainly absorbed in the small intestine, with some uptake by the kidneys, liver, and heart. Gut bacteria can produce riboflavin, especially with a vegetable-rich diet.(3)

Vitamin B2 works with other B vitamins to support your child’s growth and development. It helps break down fats, carbs, and protein, boosting energy. Riboflavin aids red blood cell production, supports digestion, vital organs, brain function, and regulates homocysteine and niacin conversion. (3)

Why do Children Need Riboflavin?

Riboflavin benefits both adults and children by helping treat migraines, improving Autism symptoms, and potentially preventing cancer, seizures, and cataracts.

Here are some health benefits of vitamin B2:

Treats migraine headaches
Treats symptoms of Autism
Reduces high levels of homocysteine in the blood
Prevents cataracts

Treats migraines: Migraines cause intense, throbbing head pain and stem from mitochondrial dysfunction in brain cells. Riboflavin supports mitochondrial function, helping prevent migraines.

A study on 41 children (age 13) and 55 adults found that taking 200 mg/day and 400 mg/day of riboflavin, respectively, for 3–6 months significantly reduced migraine intensity and frequency. The Canadian Headache Society recommends 400 mg/day for migraine prevention. Always consult a doctor for proper dosing. (2)

Treats Autism: Autism Spectrum Disorder (ASD) affects communication, behavior, and learning. Urine dicarboxylic acid levels reflect energy production and metabolism in those with Autism. Experts suggest manganese, riboflavin, and vitamin B6 may help reduce its excretion. (4)

A study on 31 children with Autism found that taking riboflavin (20 mg/day), vitamin B6 (500 mg/day), and manganese (200 mg/day) for 3 months significantly reduced urinary dicarboxylic acid levels. (4)

Reduces high level of homocysteine in the blood: Riboflavin converts homocysteine into methionine, preventing high homocysteine levels that can cause clotting. A study showed a 40% reduction in homocysteine after 12 weeks of riboflavin supplementation. When elevated by anti-seizure medications, riboflavin, combined with vitamin B6 and folic acid, reduced homocysteine levels by 25%. (5)

Prevents cataracts: Vitamin B2 is crucial for eye health, with studies showing riboflavin can help prevent cataracts. A double-blind study found that riboflavin and niacin supplements significantly improved vision in individuals with cataracts.(2)

What are the Symptoms of B2 Deficiency?

Riboflavin is not stored in your body, so it is important to consume the adequate amount daily through diet and supplementation.

Here are some common reasons for riboflavin deficiency:

Riboflavin deficiency can result from inadequate dietary intake. Key sources include organ meats (liver, kidney), low-fat dairy, eggs, leafy greens (spinach, broccoli, asparagus), and fortified grains.
Endocrine abnormalities, such as low thyroid hormone production, can contribute to riboflavin deficiency.
Malabsorption diseases like celiac disease (gluten intolerance), irritable bowel syndrome (IBS), and diarrhea. (2)

Riboflavin deficiency is rare in developed, well-nourished societies but common in developing countries due to insufficient meat and milk intake.

The major clinical symptoms of vitamin B2 deficiency in children are:

Impaired neurological functions
Low energy production
Dermatological problems
Anemia

Impaired neurological functions: Riboflavin deficiency in children can impair brain function, leading to irritability and poor concentration. Research shows that riboflavin-derived coenzymes are vital for brain cell fatty acid metabolism, affecting cognitive abilities. (2)

Low energy production: Riboflavin deficiency can cause weakness and low energy in children, as it plays a key role in macronutrient metabolism. A study found that children with low energy often have a riboflavin deficiency. (2)

Dermatological problems: Riboflavin deficiency can lead to ariboflavinosis, causing dermatological issues such as cheilosis (lip sores), angular stomatitis (cracked mouth corners), magenta tongue, alopecia (hair loss), swollen eye blood vessels, and seborrheic dermatitis (red, scaly skin patches). (6)

Anemia: Riboflavin is crucial for red blood cell production, and children with anemia often show significant deficiency. A UK survey of 2,127 school-aged children found that riboflavin deficiency increased with age (59% in 4-6 years, 78% in 7-10 years, 95% in 15-18 years), with higher prevalence in females due to low milk intake. Supplementing with 2-4 mg/day of riboflavin for 8 weeks improved red blood cell production.

How Much Riboflavin do Your Kids Need per day?

The National Academies of Sciences' Dietary Reference Intake (DRI) defines the optimal daily nutrient requirements, including Vitamin B2 (riboflavin) for adults and children. Recommendations vary by age, sex, and pregnancy status. Always consult a healthcare professional for personalized guidance. (7)(2)

Age	Daily Recommended Amount in milligrams (mg) for males	Daily Recommended Amount in milligrams (mg) for females
0-6 months*	0.3 mg	0.3 mg
7-12 months*	0.4 mg	0.4 mg
1-3 years	0.5 mg	0.5 mg
4-8 years	0.6 mg	0.6 mg
9-13 years	0.9 mg	0.9 mg
14-18 years	1.3 mg	1.0 mg
19-50 years	1.3 mg	1.1 mg
51+ years	1.3 mg	1.1 mg

*Adequate Intake (AI)

Should you Give Riboflavin Supplements to Your Kids?

If your child isn't getting enough riboflavin through diet, supplements are a good option. Riboflavin is available in capsules, tablets, liquids, and multivitamins, including gummy vitamins. In severe cases, riboflavin injections may be used, often by ophthalmologists to treat eye infections. (8)

Riboflavin in Foods

Riboflavin-rich foods include organ meats (liver, kidney), milk, eggs, lean meat, and dark leafy greens. Fortified cereals and grains are also common sources. In the U.S., the main sources of riboflavin for both males and females are dairy products (milk, yogurt, cheese), ready-to-eat cereals, and meat-based mixed foods.

Riboflavin is water-soluble, so avoid boiling foods rich in this vitamin. Microwaving or steaming are better methods to preserve riboflavin during cooking.

Food that contains healthy amounts of riboflavin are listed here: (2)

Food Name	Serving Size	Milligrams (mg) per Serving
Beef organs, pan-fried	3 oz	2.9 mg
Cereals fortified with riboflavin	1-2 oz	1.3 mg
Oats fortified with riboflavin, cooked with water	1 cup	1.1 mg
Salmon	6 oz	0.8 mg
Plain and fat-free yogurt	1 cup	0.6 mg
Low-fat milk	1 cup	0.5 mg
Beef, grilled	3 oz	0.4 mg
Dry roasted almonds	1 oz	0.3 mg
Swiss cheese	3 oz	0.3 mg
Chicken, skinless	3 oz	0.2 mg
Quinoa, cooked	1 cup	0.2 mg
Plain bagel	1 med. bagel	0.2 mg
Spinach, raw	1 cup	0.1 mg

Does Vitamin B2 Have Side Effects?

Vitamin B2 is safe when consumed through a healthy diet or within the recommended supplement dose. Excessive intake can cause diarrhea or yellow-orange urine. Riboflavin is water-soluble, so it isn’t stored in the body, and toxicity is rare. Always follow science-backed guidelines and consult a healthcare professional, especially when using supplements alongside other treatments. (9)(10)

Summary

Riboflavin is an essential B vitamin with benefits like treating migraines, Autism symptoms, and reducing high homocysteine levels. Deficiency can cause irritability, low energy, skin issues, and poor cognitive function in children. As a water-soluble vitamin, riboflavin requires daily intake, and excess is excreted through urine, reducing risks. However, excessive amounts can cause side effects like stomach pain and diarrhea.

Vitamin B2 is found in whole foods like meat, dairy, eggs, leafy greens, and fortified foods. For those with dietary restrictions, a daily multivitamin, B-complex, or riboflavin supplement can ensure adequate intake. Always consult a healthcare professional, especially with underlying health conditions or during pregnancy, for personalized guidance.

References

Disclaimer: The content of this blog post is intended for informational purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. You should not use this information for diagnosing or treating a health problem or disease, or prescribing any medication or other treatment. Always seek the advice of your physician or other qualified health provider before taking any medication or nutritional, herbal or homeopathic supplement and with any questions you may have regarding a medical condition.

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