Vitamin B2 / Riboflavin
Also known as: Riboflavin, Riboflavin 5'-Phosphate, Flavin Mononucleotide, Vitamin B2
Vitamin B2, known as riboflavin, is a water-soluble vitamin that serves as a coenzyme in energy production and oxidation-reduction reactions. It is essential for converting carbohydrates, fats, and proteins into energy. Riboflavin also supports eye health, nervous system function, and acts as an antioxidant.
Benefits
Essential for energy production from food. Supports eye health and may reduce risk of cataracts. Important for nerve and brain function. Acts as an antioxidant protecting cells from damage. Supports skin, hair, and nail health. May help reduce migraine frequency and severity. Supports immune function and antibody production.
Recommended Dosage
RDA: 1.3 mg/day for men, 1.1 mg/day for women. Common supplement doses: 25–100 mg daily. Upper limit: No established upper limit (water-soluble, excess is excreted). Absorption improved with food intake. Excess amounts are excreted in urine, creating bright yellow urine (harmless). Works synergistically with other B vitamins.
Food Sources
Eggs, almonds, mushrooms, chicken, beef, salmon, trout, spinach, asparagus, broccoli, whole grains, fortified cereals, yogurt, cheese, milk, cottage cheese.
Side Effects
Very safe with minimal toxicity. High doses may cause: bright yellow urine (harmless), nausea, diarrhea, stomach cramps. Extremely rare allergic reactions. May cause photosensitivity in sensitive individuals.
Interactions
Tricyclic antidepressants may impair riboflavin metabolism. Phenothiazines may reduce absorption. Methotrexate may interfere with riboflavin function. Loop diuretics increase urinary excretion.
Warnings
Those taking methotrexate should monitor riboflavin levels. People with acute myocardial infarction should use caution. Pregnant and breastfeeding women need adequate intake. Severe liver disease may reduce metabolism.
Deficiency Symptoms
Sore throat and mouth sores (angular cheilitis). Cracks and fissures at mouth corners. Glossitis (swollen tongue). Eye irritation and photophobia. Dermatitis and skin problems. Weakness and fatigue. Poor wound healing.
Frequently Asked Questions
What are the benefits of Vitamin B2 / Riboflavin?▼
Essential for energy production from food. Supports eye health and may reduce risk of cataracts. Important for nerve and brain function. Acts as an antioxidant protecting cells from damage. Supports skin, hair, and nail health. May help reduce migraine frequency and severity. Supports immune function and antibody production.
What is the recommended dosage for Vitamin B2 / Riboflavin?▼
RDA: 1.3 mg/day for men, 1.1 mg/day for women. Common supplement doses: 25–100 mg daily. Upper limit: No established upper limit (water-soluble, excess is excreted). Absorption improved with food intake. Excess amounts are excreted in urine, creating bright yellow urine (harmless). Works synergistically with other B vitamins.
What foods contain Vitamin B2 / Riboflavin?▼
Eggs, almonds, mushrooms, chicken, beef, salmon, trout, spinach, asparagus, broccoli, whole grains, fortified cereals, yogurt, cheese, milk, cottage cheese.
What are the side effects of Vitamin B2 / Riboflavin?▼
Very safe with minimal toxicity. High doses may cause: bright yellow urine (harmless), nausea, diarrhea, stomach cramps. Extremely rare allergic reactions. May cause photosensitivity in sensitive individuals.
What are the symptoms of Vitamin B2 / Riboflavin deficiency?▼
Sore throat and mouth sores (angular cheilitis). Cracks and fissures at mouth corners. Glossitis (swollen tongue). Eye irritation and photophobia. Dermatitis and skin problems. Weakness and fatigue. Poor wound healing.
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Supplement Disclaimer
This supplement information is for educational purposes only and should not replace professional medical advice. Dietary supplements are not intended to diagnose, treat, cure, or prevent any disease. Always consult with a healthcare provider before starting any supplement, especially if you are pregnant, nursing, taking medications, or have a medical condition.