Also known as: Riboflavin, Lactoflavin
Vitamin B2 (riboflavin) is a water-soluble vitamin that functions as a precursor to the coenzymes FAD and FMN, which are vital for energy production, cellular function, and fat metabolism.
Riboflavin, or vitamin B2, is converted in the body to its biologically active coenzyme forms, flavin adenine dinucleotide (FAD) and flavin mononucleotide (FMN). These flavocoenzymes participate in over 100 enzymatic reactions, including the electron transport chain, fatty acid oxidation, and the metabolism of other vitamins such as B6, niacin, and folate. Riboflavin also acts as an antioxidant by supporting the glutathione redox cycle. Clinical research has demonstrated its efficacy in migraine prophylaxis at high doses. Deficiency, though uncommon in developed countries, manifests as angular stomatitis, glossitis, and normocytic anaemia. Riboflavin is sensitive to ultraviolet light, which is why milk in transparent containers can lose significant amounts of the vitamin.
FAD and FMN derived from riboflavin are required for the electron transport chain and citric acid cycle, enabling efficient ATP generation from macronutrients.
High-dose riboflavin (400 mg/day) has been shown to reduce migraine attack frequency by approximately 50% after 3 months of supplementation, likely by improving mitochondrial energy metabolism.
With a meal
RDA is 1.3 mg for men and 1.1 mg for women. No established upper limit due to limited absorption at higher doses.
With breakfast
Benefits typically observed after 2–3 months of consistent use. Urine may turn bright yellow, which is harmless.
General supplementation and deficiency prevention
Individuals with absorption issues
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