Why do I need riboflavin?
Riboflavin, or vitamin B2, is an essential water-soluble vitamin that helps the body produce energy. It promotes growth, good vision, and healthy skin. Riboflavin also is important for the fetus's bone, muscle, and nerve development.

How much do I need?

You need slightly more riboflavin when you're pregnant or nursing, the RDA (recommended daily allowance) is 1.3 mg for nonpregnant women, 1.6 mg for pregnant women, and 1.8 mg for nursing women.

Should I take a supplement?
You'll probably get enough riboflavin from a good diet, but most prenatal supplements provide the RDA for riboflavin anyway.

What are good food sources of riboflavin?

Try these:

 3 oz. beef liver: 3.5 mg

 3 oz. chicken liver: 1.5 mg

 1 cup nonfat yogurt: 0.5 mg

 3 oz. skinless duck: 0.4 mg

 3 oz. pork spareribs: 0.3 mg

 1/2 cup boiled soybeans: 0.3 mg

 1/2 cup boiled mushrooms: 0.2 mg

 1/2 cup part-skim ricotta cheese: 0.2 mg

FYI Exposure to air can destroy riboflavin so keep foods tightly sealed.

What are signs of a deficiency?
Women deficient in riboflavin may suffer from dermatitis, and sore and cracked lips and mouth. An infant born to a mother with a deficiency is prone to anemia, poor digestive function, poor bone formation, and a suppressed immune system.