Vitamin B2 riboflavin
Intake model: one reported food record, food date unconfirmed. References: man aged 19–30. How to read the references.
No change indicated. Reported dairy-and-chicken pattern supports plausible coverage.
Linked eating record; usual intake and clinical status unestablished · Reviewed 2026-10-10
Intake confidence: Moderate. Quantity confidence: Limited. Body status: Unassessed.
FDA values describe food labels.
Vitamin B2 riboflavin
3.9 mg counted from food.
| Recommended intake | Upper reference | Food label reference |
|---|---|---|
| 1.3 mg (RDA) US National Academies · Food and oral supplements | Not established US National Academies · Food and oral supplements | 1.3 mg (DV) FDA · Adults and children 4+ |
Food contributions and uncertainty
Values are available for 13 of 13 recorded foods. 1 contribution(s) use an incomplete recipe or comparator. Product identity and portion assumptions still limit accuracy.
The saved portion/recipe scenarios span 3.8–4.1 mg. This is a sensitivity range, not a confidence interval; uncertain food composition and unreported foods can fall outside it.
Scroll sideways for all columns. With a keyboard, Tab to the scroll area, then use the arrow keys.
| Food | Model portion | Contribution | Source basis |
|---|---|---|---|
| Trader Joe's European style organic plain nonfat yogurt | 907 g reported | 2.1 mg | Generic USDA comparator |
| RT RT roast chicken meat and skin | 299 g estimated | 0.5 mg | Generic USDA comparator |
| Banana | 472 g reported | 0.34 mg | Generic USDA comparator |
| Hass avocado | 150 g assumed | 0.2 mg | Generic USDA comparator |
| Crown Prince Natural Skinless boneless sardines in olive oil | 80 g assumed | 0.18 mg | Generic USDA comparator |
| Trader Joe's Organic raw almonds | 15 g estimated | 0.17 mg | Generic USDA comparator |
| Red bell pepper | 150 g assumed | 0.13 mg | Generic USDA comparator |
| Navel orange | 140 g assumed | 0.07 mg | Generic USDA comparator |
| Raspberries | 170 g assumed | 0.06 mg | Generic USDA comparator |
| Trader Joe's Organic basmati rice frozen | 283 g reported | 0.04 mg | Generic USDA comparator |
| Large beefsteak tomato | 182 g assumed | 0.03 mg | Generic USDA comparator |
| Raw English walnuts | 15 g assumed | 0.02 mg | Generic USDA comparator |
Provisional or modeled zeros:
- RT RT chimichurri: Partial recipe estimate.
These are model inputs or current label declarations. They do not prove exact absence in the original package.
Role and intake references
Riboflavin, or B2, supports metabolic reactions through the cofactors FMN and FAD. These also help convert other B vitamins into usable forms. The adult male RDA is 1.3 mg daily. No UL has been established; this is not an instruction to take unlimited amounts. NIH riboflavin.
What the food record establishes
Attention: No change indicated. The available estimate is approximately 3.87 mg. Yogurt contributes about 2.12 mg, followed by chicken, bananas, avocado and sardines. The whole yogurt tub was confirmed, while its riboflavin content uses a generic comparator, rather than the actual tub's assay. Still, the reported dairy-and-chicken pattern offers plausible dietary coverage. It does not establish a laboratory result.
Making ayran with water spreads the same yogurt across the day; it does not create or remove riboflavin from the amount actually consumed. An unfinished bottle should be logged as an unfinished amount, rather than automatically counting the original tub. If dairy intake falls substantially, the diet comparison needs to be revisited.
A therapeutic result in a different setting
In a small randomized trial, 55 people with migraine received 400 mg riboflavin daily or placebo for three months. Riboflavin reduced attack frequency and headache days; 59% versus 15% achieved at least a 50% improvement in headache days. This is a positive clinical signal in a specific condition, using a dose far above ordinary nutrition requirements. Schoenen et al., 1998 primary trial.
The study does not establish a benefit for my training or prove that a high dose improves general energy production. Migraine has not been reported as the purpose of this diet. A treatment investigation needs its own population, outcome, dose and evidence review; it should not silently become an intake target.
Practical implication
The present record provides no nutrition-based reason to add B2. Taste, appetite and the amount of yogurt I can comfortably finish are the relevant practical questions. Supplements and any future clinical treatment remain separate from the food estimate.