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Plant-Based Sources Plant-based foods also offer riboflavin and support diverse dietary needs: Leafy greens : Spinach, kale, broccoli Nuts and seeds : Almonds, sunflower seeds Whole grains : Brown rice, oats, quinoa According to the National Institutes of Health Office of Dietary Supplements , the Recommended Daily Allowance (RDA) for riboflavin is 1.1 mg for women and 1.3 mg for men [NIH ODS]

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Certain bioactive food components termed chronobiotics can directly influence clock pathways – for instance, meals rich in the melatonin precursor tryptophan or foods containing melatonin (sometimes termed phytomelatonin) may augment nocturnal melatonin levels and improve sleep in both infants and older adults