Because riboflavin is a water-soluble vitamin, leftover amounts leave the body through the urine. There is no known poisoning from riboflavin.
Recommendations for riboflavin, as well as other nutrients, are provided in the Dietary Reference Intakes (DRIs) developed by the Food and Nutrition Board at the Institute of Medicine. DRI is a term for a set of reference intakes that are used to plan and assess the nutrient intakes of healthy people. These values, which vary by age and gender, include:
Recommended Dietary Allowance (RDA): The average daily level of intake that is enough to meet the nutrient needs of nearly all (97 to 98%) healthy people. An RDA is an intake level based on scientific research evidence.
Adequate Intake (AI): This level is established when there is not enough scientific research evidence to develop an RDA. It is set at a level that is thought to ensure enough nutrition.
Because there is not enough evidence to determine an exact RDA for how much riboflavin you need, the amount of riboflavin needed in your diet is described in terms of Adequate Intake.
The Adequate Intakes (AI) for riboflavin (vitamin B2) are:
0 to 6 months: 0.3 milligrams per day (mg/day)
7 to 12 months: 0.4 mg/day
1 to 3 years: 0.5 mg/day
4 to 8 years: 0.6 mg/day
9 to 13 years: 0.9 mg/day
Adolescents and adults
Males age 14 and older: 1.3 mg/day
Females age 14 to 18 years: 1.0 mg/day
Females age 19 and older: 1.1 mg/day
Pregnancy: 1.4 mg/day
Lactation: 1.6 mg/day
The best way to get the daily requirement of essential vitamins is to eat a balanced diet that contains a variety of foods.
Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes: Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. National Academy Press, Washington, DC, 1998. PMID: 23193625 www.ncbi.nlm.nih.gov/pubmed/23193625.