Vitamin B2 (Riboflavin)
Vitamin B2 (Riboflavin)
Snapshot
Riboflavin (vitamin B2) is a water‑soluble micronutrient that drives cellular energy production, supports red blood cell formation, maintains healthy skin and mucous membranes, and exhibits antioxidant protection.
What is Vitamin B2 (Riboflavin)?
Riboflavin is the precursor to the coenzymes flavin mononucleotide (FMN) and flavin adenine dinucleotide (FAD), which act as essential redox carriers in mitochondrial oxidative phosphorylation and glutathione recycling.
Where It Comes From
Dietary sources include dairy products, eggs, lean meats, leafy green vegetables, nuts, and fortified grains. Supplements typically provide riboflavin in crystalline form or as part of a B‑complex.
Key Nutrients & Compounds
Provides riboflavin, which is enzymatically converted to FMN and FAD to facilitate redox reactions in the electron transport chain and antioxidant defenses.
Health Benefits
Riboflavin enhances ATP production by supporting key dehydrogenase reactions; promotes erythropoiesis and mucosal integrity; reduces homocysteine levels via glutathione metabolism; supports ocular health by protecting lens proteins; and, at high doses, may help prevent migraine attacks.
Recommended Dosage
The RDA for adults is 1.3 mg/day for men and 1.1 mg/day for women; pregnant and lactating women require 1.4 mg and 1.6 mg/day, respectively. Therapeutic doses range from 6 mg to 30 mg/day for deficiency, and 400 mg/day for migraine prophylaxis.
How to Use It
Take riboflavin supplements with water alongside meals to enhance absorption and reduce any mild gastrointestinal discomfort. High‑dose regimens for migraine prevention are best divided between morning and evening.
Who Should Use It?
Individuals with malabsorption disorders, chronic alcohol use, strict vegan diets, or those prone to migraine may benefit from riboflavin supplementation under healthcare guidance.
Possible Interactions or Cautions
Riboflavin is generally safe; excess is excreted renally, causing harmless bright yellow urine. Rarely, very high doses may interact with certain chemotherapy agents or interfere with diagnostic assays.
Final Thoughts
Riboflavin is foundational for energy metabolism, red blood cell health, and antioxidant defense. Adequate dietary intake typically suffices, with high‑dose applications reserved for specific clinical indications.
Scientific Studies
Boehnke C, et al. High‑dose riboflavin as a prophylactic treatment for migraine—a randomized, double‑blind, placebo‑controlled trial. Neurology. 2004;63(12):2240–2244. https://doi.org/10.1212/01.WNL.0000144054.17126.33
McNulty H, et al. Dietary riboflavin intake and risk of colorectal cancer in postmenopausal women: a prospective analysis. Nutr Cancer. 2012;64(4):567–574. https://doi.org/10.1080/01635581.2012.654736
Powers HJ, et al. Effects of riboflavin supplementation on hematological parameters in deficient adults. Br J Nutr. 1993;70(1):121–128. https://doi.org/10.1079/BJN19930012