Back to Nutri-Science Info
INFORMATION ON VITAMIN B2 (RIBOFLAVIN)
Riboflavin is a water-soluble B vitamin that functions as a precursor to the coenzymes FMN (flavin mononucleotide) and FAD (flavin adenine dinucleotide). These coenzymes are essential for oxidative metabolism, electron transport, and redox balance.
Functions:
- Supports mitochondrial ATP production
- Involved in fatty acid, amino acid, and carbohydrate metabolism
- Maintains antioxidant status through glutathione regeneration
- Supports iron utilization and hemoglobin synthesis
POPULAR USE & PUBLISHED BENEFITS bbbb
Riboflavin is commonly used to support:
- Energy production and reduction of fatigue
- Healthy skin, hair, eyes, and nails
- Migraine prevention (clinically studied at higher doses)
- Iron metabolism and red blood cell formation
- Antioxidant defense via glutathione recycling
- Mitochondrial health and cellular repair
WHOLE FOODS
Animal Sources:
- Liver, kidney, eggs, milk, yogurt, cheese, salmon, chicken
?Plant-Based Sources:
- Almonds, mushrooms, spinach, broccoli, quinoa, fortified cereals
RECOMMENDED USE
Synergistic Nutrients:
- Iron: Riboflavin helps mobilize and use iron
- B6 and B12: Work together in red blood cell formation
- Magnesium: Cofactor in ATP metabolism
Typical Dosages:
- Maintenance: 1–5 mg/day
- Functional support: 10–25 mg/day
- Therapeutic (e.g. migraine prevention): 100–200 mg/day (clinical use)
- Extremely safe, even at high doses
- May cause harmless bright yellow urine due to excess excretion
- Rare interactions with certain anticholinergic or antidepressant medications
- Deficiency more common in alcohol use, elderly, and vegans without fortified foods
VITAMIN B2 (RIBOFLAVIN)
- NIH Fact Sheet on Riboflavin: ods.od.nih.gov
- Linus Pauling Institute: lpi.oregonstate.edu
- Schoenen J. Neurology (1998) – High-dose riboflavin in migraine prophylaxis
- Powers HJ. Am J Clin Nutr (2003) – Riboflavin and health
- Suwannasom N. Nutrients (2020) – Riboflavin in cellular metabolism and disease