Pregnancy and breastfeeding are times when women need extra nutrients to support both their own health and their baby’s growth. Among essential vitamins, vitamin B2 (riboflavin) plays a critical role in energy metabolism, cell growth, and maintaining skin and mucous membrane health. This article explains why vitamin B2 is important, what happens when it is lacking, recommended intake, food sources, and simple tips for daily meals.

1. Key Functions of Vitamin B2
Vitamin B2 helps convert carbohydrates, proteins, and fats into usable energy. It supports cell development, organ formation, and neural growth during pregnancy. In breastfeeding women, riboflavin passes into breast milk, contributing directly to the infant’s growth and development. It also acts as an antioxidant, protecting cells from oxidative stress, which tends to increase during pregnancy.
2. Risks of Deficiency
A lack of vitamin B2 may cause cracked lips, mouth sores, skin inflammation, and eye fatigue. For pregnant women, deficiency can raise risks of growth delay or low birth weight. During breastfeeding, low riboflavin levels in breast milk may reduce nutritional quality for the baby. Mothers may also feel fatigued, have weaker immunity, and show higher risk of anemia when riboflavin is insufficient.
3. Recommended Intake
General adult women need about 1.2 mg per day. Pregnant women require about 1.5 mg, and breastfeeding women about 1.7 mg daily. These values may vary depending on body size, activity level, and health status. Supplements can be considered, but professional advice is recommended to avoid overlap with other prenatal or postnatal vitamins.
4. Food Sources
Riboflavin is abundant in milk, yogurt, cheese, eggs, lean meat, fish, and liver. Plant-based options include spinach, almonds, mushrooms, and broccoli, though amounts are generally lower. Because riboflavin is sensitive to light, it is best to store foods away from direct sunlight and consume them fresh when possible.
5. Daily Meal Tips
Practical meal planning helps meet daily needs. For breakfast, include milk or yogurt with whole grain bread and an egg. Lunch can feature fish or meat with spinach or mushrooms. As a snack, almonds or yogurt are easy and nutritious. Dinner with lean protein and vegetables ensures balanced intake. Combining both animal and plant sources provides a steady supply of vitamin B2 throughout the day.
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Vitamin B2 is vital for pregnant and breastfeeding women. It supports energy metabolism, cell growth, and infant development, while preventing maternal fatigue and nutritional imbalance. With mindful meal planning and balanced intake, women can maintain their health and provide essential nutrients for their babies during these critical periods.
References and Further Reading
National Institutes of Health (NIH) – Riboflavin Fact Sheet
World Health Organization (WHO) – Nutrition Guidelines for Pregnant Women
Korean Nutrition Society – Dietary Reference Intakes
※ This article provides general nutrition information only. Individual needs may vary, and medical consultation is recommended for personalized dietary guidance during pregnancy or breastfeeding.